The unhealthy and healthy foods for diabetic patients

Diabetic patients do not only need to eat a special diet, but they are required to eat foods that are low in sugar so that they can be relieved from the sickness.

Not all carbohydrates are off-limits if you are a patient managing diabetes. In fact, the ADA suggests vitamin-rich whole grains in a healthy diabetes diet. These foods contain fiber, which is good for your digestive health. Fiber can also promote feelings of fullness, preventing you from reaching for unhealthy junk food, and it can help slow the rise of sugar in your blood. In addition, whole grains contain healthy vitamins, minerals, and phytochemicals that are healthy for almost everyone, regardless if they have diabetes or not.

On the other hand, grains in the form of popular foods such as white bread, as well as sugary, processed, or packaged grains, should be avoided or limited to avoid unwanted blood sugar rise. Also, refined white flour does not contain the same vitamins, minerals, fiber, and health benefits as whole grains.

Eating foods as a diabetic patient is important to not only keep your blood sugar levels under control but also to improve your condition. However, it need not be boring. Here is a list of 10 functional foods that are good for persons with Type-2 diabetes, a disease too common and part of almost every urban family in India. Let’s take a look:

Best carbohydrate options (in moderation):

  • Wild or brown rice
  • Quinoa
  • Whole-grain breads, such as 100 percent whole-wheat bread
  • Whole-grain cereal, such as steel-cut oats
  • Whole-wheat pasta

Worst carbohydrate options:

  • White bread
  • Pastries
  • Sugary breakfast cereals
  • White rice
  • White pasta

Good protein options:

  • Fatty fish, like sockeye salmon
  • Canned tuna in water
  • Skinless turkey
  • Skinless chicken
  • Beans and legumes
  • Plain, nonfat Greek yogurt
  • Raw, unsalted nuts, like almonds and walnuts (in moderation)
  • Eggs
  • Tofu

Bad protein options:

  • Deli meats, like bologna, salami, ham, roast beef, and turkey
  • Hot dogs
  • Sausages and pepperoni
  • Beef jerky
  • Bacon
  • Sweetened or flavored nuts, like honey-roasted or spicy
  • Sweetened protein shakes or smoothies

Best dairy options:

  • Skim milk
  • Nonfat plain Greek yogurt
  • Nonfat, low-sodium cottage cheese
  • Reduced-fat cheese (in moderation)
  • Nonfat, unsweetened kefir

Worst dairy options:

  • Full-fat or reduced-fat (2 percent) milk, especially chocolate or other flavored milks
  • Full-fat or reduced-fat cottage cheese
  • Full-fat yogurt
  • Full-fat cheese
  • Full-fat, sweetened kefir

Best nonstarchy veggie options:

  • Greens, like spinach, kale, and Swiss chard
  • Cruciferous veggies, like broccoli and cauliflower
  • Cucumbers
  • Asparagus
  • Jicama
  • Brussels sprouts
  • Onions
  • Artichoke hearts
  • Peppers

RELATED: Foods That Can Help Lower Your Cholesterol Level

Veggies to enjoy in moderation (starchy veggies to count toward your carb total):

  • Corn
  • White potatoes
  • Sweet potatoes
  • Yams
  • Peas
  • Beets

Best fruit options:

  • Berries, like blueberries, strawberries, and raspberries
  • Apples with the skin on
  • Peaches with the skin on
  • Cherries
  • Apricots with the skin on
  • Pears with the skin on
  • Oranges
  • Kiwi
  • Bananas
  • Grapes
  • Melon

Worst fruit options:

  • Dried fruit
  • Packaged juices
  • Fresh juices that are part of fad cleanses
  • Canned fruit in syrup

Best fat options:

  • Avocados
  • Nuts, like almonds, pecans, walnuts, and pistachios
  • Nut butters
  • Olives
  • Edamame
  • Plant-based oils, like soybean oil, corn oil, olive oil, and sunflower oil
  • Seeds, like flaxseed and chia seed
  • Fish, like salmon and tuna
  • Tofu

RELATED: 22 sources of protein for vegans and how much you should eat of them

Worst fat options:

  • Fast food
  • Beef, veal, lamb, and pork
  • Full-fat dairy products
  • Coconut and palm oil
  • Packaged snacks, like crackers, corn chips, and potato chips
  • Processed sweets, like doughnuts, cakes, cookies, and muffins