Health by A beloved daughter
Use Food to Manage Diabetes
Fruits and Veggies to Enjoy and those to Avoid
What is Diabetes? (aka diabetes mellitus)
It’s a disease characterized by the body’s inability to produce the hormone, insulin in the pancreas. This impairment hinders the body’s ability to metabolize carbohydrates and raises the level of glucose in the blood and urine. There are several types of diabetes: Type 1, Type 2, prediabetes and gestational diabetes. If not properly managed, diabetes can lead to obesity, heart, and kidney damage. However, with a proper diet and lifestyle changes, the body can rid itself of diabetes.
Remember God’s words: We are fearfully and wonderfully made!
Follow the recommendations below to help your body free itself of this disease and live a more abundant life.
- Avoid simple and refined carbohydrates hidden in sugary “junk” foods.
These simple carbohydrates will elevate your blood sugar levels.
- Water! Water! Water! Stay hydrated. Dehydration is one side effect of diabetes. We should strive to drink a minimum of 8 cups per day, and a bit more if you’re active. You may also supplement your fluid intake with other hydrating drinks like coconut water, but unless you’re juicing your fruits and veggies, make a habit of reading the labels of any purchased drinks to know its sugar content.
- Fiber is your body’s staunch ally in your battle against diabetes. The body takes its time digesting fiber and in so doing eliminates any sudden spike in your blood sugar level. Years ago I read that any food with a fiber content less than 3 grams was considered a waste of time and money. How much fiber does the body need? Most nutritionists recommend 25 grams per day for women and 38 grams for men.
- Learn the glycemic index of the carbs you eat. Canadian professor, Dr. David Jenkins created the measure in the early 1980s to rank foods according to their effect on your blood sugar levels. Here are the rankings: low, 55 or less, the body slowly digests and absorbs with just a slight rise in your blood sugar; medium, 56-69, and high, 70 or more. The GI of the food could vary depending upon how you consume or cook your food.
- Avoid eating three big meals, but instead have 5 small meals throughout the day to stabilize your blood glucose levels.
- Choose whole foods and try as best you can to avoid processed packaged foods.Learn to enjoy cooking and share that joy with your family. Encourage each member to learn to cook his or her favorite dish. In my family, it was my potato salad!
Healthful nuts and seeds for the diabetic:
- Pistachio
- Fenugreek seeds
- Sesame Seeds
- Dates
- Almonds
Diabetic friendly veggies:
- Spinach
- Okra
- Eggplant
- Sweet potato
- Kale
- Carrots
Choose healthy fruits
- Apples
- Apricots
- Avocados,
- Guava
- Kiwi
- Peaches
- Pears
- Oranges
Diabetics should avoid some vegetables and fruits:
- Potatoes
- Corn
- Peas
Some experts say avoid dry fruits like raisins or dried figs, as they are the concentrated versions of fresh fruits.
- Mango,
- Watermelon
- Banana, ripe
- Melons
Once this disease is defeated, you may enjoy all these fruits, seeds, and vegetables!
Make your health your wealth!
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