Being a diabetic also means being responsible about every food that you consume. Having to make sure you’re eating foods that don’t raise blood sugar level is already a basic, especially when you’re meal planning ahead. It doesn’t always to have to be stressful though.
If you are constantly thinking about what to avoid and what to add to your healthy meal plans, here are 6 foods that don’t raise blood sugar levels like crazy without you knowing. You should look into adding these your diet to minus the worrying part now.
1. Flax seeds
Flax seeds are rich in fiber and omega-3 fatty acids. Adding 1 to 2 tbsp. of ground flax seeds to your diet will not only not raise your blood sugar levels but can actually help blunt the blood sugar levels’ rise normally experienced after eating. The types of fiber in flax seeds are mainly soluble and have the property of reducing your blood sugar levels as well as your blood cholesterol levels.
Cheese does not contain any carbohydrates, with the exception of cottage cheese and ricotta cheese, which contain small amounts, or about 3 to 4 g per 1/2 cup serving. Cheese is a good source of protein and calcium. Cheese makes a great snack that won’t raise your blood sugar levels and is a good way to add extra protein to your breakfast.
3. Olive Oil
Olive oil is a good source of heart-friendly monounsaturated fats, which constitute the cornerstone of the Mediterranean diet. Olive oil does not contain carbohydrates and will not directly influence your blood sugar levels. Use regular olive oil for cooking your vegetables and protein and select extra-virgin olive oil for drizzling over your salad.
4. Meat, Poultry and Fish
A healthy meal plan for diabetics should include an adequate source of protein at each of meals. Lean meat and poultry constitute good low-fat options, while fish, eaten two to three times a week, can provide you with the omega-3 fatty acids your body needs to stay healthy and to prevent cardiovascular diseases. These protein sources are free of carbohydrates if you avoid the ones that are breaded or served in a sweet sauce.
5. Nuts and Nut Butter
Nuts contain small amounts of carbohydrates, most of them being fiber, and therefore have a modest effect over your blood sugar levels. Cashews are the starchiest of all nuts and are not the best options with about 9 g of carbohydrates per ounce. Stick to other nuts and limit your serving size to about 1 oz., or 1 to 2 tbsp. in the case of nut butter to avoid affecting your blood sugar levels. Avoid sugar-coated nuts and select natural unsweetened nut butter.
6. Non-starchy Vegetables
Non-starchy vegetables contain small amounts of carbohydrates, but most of these carbohydrates are fiber, which explains why they have little impact over your diabetes control. A diet rich in non-starchy vegetables can actually help you better manage your blood sugar levels. Include broccoli, leafy greens, tomatoes, Brussels sprouts, turnips, cauliflower, bok choy, onions, mushrooms or asparagus at most of your meals to boost your fiber and antioxidant intake without compromising your blood sugars.
Try incorporating these 6 foods that don’t raise blood sugar levels in your meal prepping now. You can switch them up everyday, every week, or make them a routine. I’m pretty sure eating and knowing what to eat wouldn’t be such a stressful guessing game as much after this.