Having non-perishable food at home reduces the times you have to go to the grocery store or the supermarket. There are variety of foods nutritious, economical and healthy they have little effect on blood sugar levels and are great options for people with diabetes and the whole family.
1 Dried or canned lentils, beans and chickpeas
The vegetables as the beans are very nutritious, have a low glycemic index, are low in fat, cholesterol free and low in calories. They provide protein, fiber, B vitamins such as folate, minerals such as iron and plant compounds that protect health.
“The high content of fiber and the low glycemic index, along with the high content of protein of legumes, help prevent sugar spikes and drops unhealthy that, if left unchecked, can lead to insulin resistance and uncontrolled diabetes, ”publishes Indiana University Health.
If you buy canned beans, choose those that are low in sodium, or rinse them.
2 canned salmon, tuna and sardines
He tuna, As the Salmon and the sardines they are among the healthiest fatty fish. They are a good source of protein and stand out for their content of Omega-3 fatty acids, which are anti-inflammatory and offer benefits for heart and brain health.
Canned fish is a practical food, which you can store for a long time and have it available at any time. The American Diabetes Association (ADA) recommends eating fish (mainly fatty fish) biweekly for people with diabetes.
3 frozen berries
The berries like blueberries, blackberries, raspberries and strawberries are packed with vitamins, antioxidants, minerals and fiber that promote overall health. They are also relatively low in sugar content.
“Berries can be an excellent choice for satisfy your sweet tooth and provide an added benefit of vitamin C, vitamin K, manganese, potassium and fiber, ”notes the ADA.
4. Peanut butter
Peanuts are low in healthy carbohydrates, protein, fat and fiber. These characteristics mean that peanut butter, no added sugar, does not have a significant impact on blood glucose levels and may be a good choice for people with diabetes.
5. Whole grains
Whole grains are a great source of fiberThey are also rich in vitamins and minerals such as magnesium, B vitamins, chromium, iron, and folic acid. Some examples of whole grains are whole oats, quinoa, whole barley and farro.
If you buy boxed cereal, choose to have a whole grain as the first ingredient. Look for those with three grams of dietary fiber or more per serving the ADA recommends, and opt for those with little sugar 5 grams or less.
6. Nuts and seeds
You can get a healthy snack with an ounce of walnuts, almonds, or peanuts. They are healthy, nutritious, and can help control hunger. Offer heart healthy fats, protein, fiber, vitamins, minerals and antioxidants. Some nuts and seeds, such as chia and flaxseed, are a good source of acids omega-3 fats.
7. Canned vegetables
Canned vegetables such as tomatoes and mushrooms are an option to stock your pantry with this basic kitchen ingredient since you can keep them for much longer and they do not lose their properties. Opt for the low-sodium versions or rinse to remove excess salt.
8. Dark chocolate
For people with diabetes without weight problems, the chocolate dark or bitter may be appropriate before exercising, notes the organization Diabetes UK. Limit consumption 1-2 small squares.
Dark chocolate has a higher amount of cocoa solids, so the sugar and fat content is often lower. Choose 70% dark chocolate or higher to get the most of flavonoids, which are substances that can help protect the heart and increase insulin sensitivity, notes the Harvard Nutrition Source.
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