Whole Grains: Opt for whole grains like oats, quinoa, brown rice, and whole wheat bread instead of refined grains. These provide fiber, vitamins, and minerals while helping to regulate blood sugar levels.
Legumes: Beans, lentils, and chickpeas are excellent sources of complex carbohydrates, protein, and fiber. They have a low glycemic index, meaning they cause a gradual rise in blood sugar levels.
Non-Starchy Vegetables: Vegetables like leafy greens, broccoli, cauliflower, and peppers are rich in nutrients and low in carbohydrates. They can be consumed in generous amounts without significantly impacting blood sugar levels.
Fruits: While fruits contain natural sugars, they also provide fiber, vitamins, and antioxidants. Opt for whole fruits like berries, apples, and citrus fruits, and consume them in moderation.
Sweet Potatoes: These are a nutritious alternative to regular potatoes. Sweet potatoes are rich in fiber, vitamins, and minerals, and they have a lower glycemic index, which means they have a smaller impact on blood sugar levels.
Quinoa: This ancient grain is a complete protein and contains all nine essential amino acids. It's also rich in fiber and has a lower glycemic index compared to many other grains, making it a good choice for people with diabetes.
Barley: Barley is another whole grain that is high in fiber and has a low glycemic index. It can help improve blood sugar control and reduce the risk of heart disease.