You shouldn’t neglect diabetes, a metabolic illness, as excessive blood sugar levels can have severe effects on your heart, kidneys, blood vessels, eyes, and quality of life. Diabetes necessitates a comprehensive lifestyle change, including diet adjustment and regular physical activity, in addition to medication. People with diabetes attempt to eliminate sources of carbs from their diet because they believe that they are the main causes of their elevated glucose levels. However, you must consume nutritious carbs as part of your diet to effectively manage diabetes.
Here are 5 good carbs you must consume daily:
- Cereals and whole grains: Complex carbohydrates that are high in fiber include wheat, jowar, millets, oats, ragi, and quinoa, among others. In addition to stabilizing the release of glucose into the blood, these foods take some time to digest, which is excellent for diabetes people. On the other hand, refined grains, such as rice, maida, sugars, and refined meals, promptly release glucose into the blood, causing blood sugar levels to rise quickly. Therefore, it is best to avoid these simple carbohydrates.
- Proteins and pulses: All varieties of pulses, including rajma, chickpeas, cowpeas, and lentils, are advised since they will give the body the nutrients it needs. Lean meats like chicken, fish, and eggs can be eaten in curried or boiled forms rather than fried when it comes to animal proteins. Avoid eating red meat and organ meats because they are rich in cholesterol. Additionally, fried meals must be avoided at all costs.
- Fruits: You should stay away from high-calorie fruits including mango, custard apples, bananas, grapes, and sapota. Instead, small portions (50–100g) of high-fibre fruits including apples, guavas, oranges, pomegranates, papayas, and watermelons can be eaten each day. Fruits contain natural sugar, also known as fructose, which is a type of carb. They can be had as a snack in between meals rather than before or right after. Juice, which will dilute the fruit’s fiber and nutrients, should not be consumed with them.
- Vegetables: Because they are a good source of fiber, green leafy vegetables should be included in every day meals. Avoid starchy root vegetables including potatoes, yams, and beets. Instead, non-starchy vegetables like sweet potatoes are suggested since they are a good source of fiber and vitamin A and can therefore be ingested in moderation.
- Nuts and dried fruits: Dates, raisins, and dried currants should all be avoided because of their high calorie content. Almonds and walnuts, on the other hand, can be had daily in moderation (about 3–4 pieces).