The best way you can manage diabetes is by eating healthy food and adding physical activity to your daily schedule. With the help of balanced diet, not only can we control the condition of diabetes but also prevent in the near future. Our body needs Carbohydrate for energy, but the type of Carbohydrate food you choose is of paramount importance. You will have to incorporate some food in your diet to lower your blood sugar level and gain more health benefits. The best diet for diabetics includes non-processed food, which are low in Carbohydrates as well as gyclemic index score. The adversities with persons suffering from diabetes can be prevented effectively with a good control of the blood sugar level. It is recommended to everyone diagnosed with this condition to consult dietary professional and get the best diet for themselves.

Find out what to include in your food menu when you have diabetes:

1) White Rice

White rice contains simple carbs in large amount and should be avoided if you do not want to spike you blood sugar levels. It is just as if you are taking an injection of sugar. It is devoid of fiber and many essential nutrients, that means quick absorption of sugar causing blood sugar spikes.  Therefore, the more white rice you eat, there is greater risk of type 2 diabetes. Studies have also shown that High consumption of white rice has been linked with increased risk of diabetes in both Asia and the US. If you cannot stay away from rice, then try brown rice instead which is a healthier alternative of white rice and contains loads of essential nutrients and fiber.

2) Pasta

Pasta can be added in a diet of a diabetic but in moderate level because it sends blood glucose levels to the moon. White pasta is made from refined flour, which contains only simple carbs. However, it does not have high glycemic load. So, if you add dressing to your pasta with olive oil or with anything with high protein content and good fats, then it lowers the gylcemic load even more.  Instead of white pasta, you can add whole-wheat pasta in your diet.

3) Juice

Fruit juices are high in calorie and sugar content and do not contain the same nutrient as whole fruit. However, it can be considered a good option for treating low blood sugar level. Juices are just loaded with fruit sugar. This includes juice extracted from juicer as well as packaged juice.

Fresh fruits are good for you because they are high in fiber content. Instead of juice, you can consider taking a fresh fruit having low sugar content as compared to other fruits. For example-  Avocado, Raspberries, kiwi, Cranberries etc.

4) Dry Fruits

Though dry fruits have concentrated source of nutrients like fiber, antioxidants, and vitamins but they are high in sugar content.  During dehydration process, their natural sugar content gets concentrated, which causes spike in blood sugar level when consumed.  However, snacking 1-2 tablespoon of sunflower seeds, walnuts, soy nuts, roasted peanuts, and almonds can reduce the rise in blood sugar level and lower the risk of heart disease.

5) Fat cuts of Meat or Red Meat

Fat cuts of red meats are high in saturated fat along with lots of sodium, which can cause high blood pressure and increase chances of heart attack and stroke. Saturated fat is known for causing inflammation in the body and leads to various other diseases. They also raise cholesterol levels in body which is a major cause of cardiovascular diseases. Therefore, fatty cuts of meat such as pork, beef, bacon, and lamb are worst food for Diabetic patients.

Instead of fat cuts of red meat, you can feast on lean cuts of meat or white meats like chicken, fish, turkey, etc.

6) High Sugar Fruits

All fruits are rich in nutrients, Vitamins & Minerals, and different types of dietary fiber such as pectin, gum, mucilage, cellulose, hemicellulose, lignin, etc. But some fruits like Bananas, melons have high sugar content in them and should be avoided.  They are rich in carbohydrates but not that enough in other nutrients.

It is recommended to  have berries, apples, and all fruits that have low sugar content.

7) Fruit Smoothies

Most people think that fruit smoothies are natural and diabetic friendly refreshment, but they could be hiding lots of sugar and calories and they can be a cause of uncontrolled blood sugar and increased weight. They contain too many carbohydrates, including complex Carbs, but they do not have enough proteins to balance out the Carbs.

Instead of purchasing fruit smoothies from the market, you can prepare it yourself using low sugar fruits such as berries and apples, which will leave you more satisfied.

8) Energy bars

Energy bars might seem to be a healthy option and also a convenient snack or even a quick meal on the go for many of us. However, do you know how much calories does it contain? They are loaded with 500 Calories. Instead of energy bars, you can take Protein bars, which have high protein content and balanced amount of calories.

We recommend you to carefully read the labels of Energy bar before buying.

9) French fries

French fries are packed with starch that spikes your blood sugar levels. They are food that have high gyclemic index. A 100 grams serving of French fries contains 319 calories. French fries are a high-glycemic-index food 47 gm Carbs, and gyclemic index score of 75. Also, these fried food contain high level of trans-fat as they are deep fried in oil. Therefore, it should not be on your shopping list to prevent the spikes in your blood sugar level.

If you are fond of French fries, you can prepare them at your home by baking it yourself, with no use of oil.