Managing diabetes mindfully means more than just monitoring blood sugar levels. It also means making prudent dietary choices to lower the risk of common health conditions associated with diabetes, such as heart disease, high blood pressure and stroke. Work with your physician and a dietician to create a meal plan that best suits your needs. Research has shown that several nutritional elements may be helpful in managing diabetes-related issues:
- Eat more magnesium-rich foods such as spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.
- Increase intake of foods rich in omega-3 fatty acids, such as cold-water oily fish (wild salmon or halibut are two), supplemental fish oil, walnuts and freshly ground flaxseed.
- Choose foods that are lower on the glycemic index and have a low glycemic load, such as beans, lentils and sprouted grain breads. Gradually decrease your bread intake by opting for your sandwiches to be “naked” or without the bread/bun. Use your fork and knife more often to eat the sandwich contents. Also opt for fresh cut vegetables to pair with cheese, dips and hummus. This will cut the intake of the common high glycemic options like tortilla chips and crackers.