The fall season is all about comfort food. But if you are diabetic, some of your favorite dishes may not be so healthy for you. The good news is that there are plenty of options for eating healthfully this fall.
Here are some ideas for fall season food that are great for diabetes:
Soup and salad: Eating soup before a meal helps fill you up and slows down the absorption of nutrients into your bloodstream. This can help reduce blood sugar spikes after eating. A salad with vegetables and a low-glycemic dressing provides fiber and antioxidants, which can also help balance blood sugar levels.
Bread: If you need carbohydrates to keep your energy level up all day, choose whole grain bread instead of white bread or pasta. It contains more fiber than other grains and has been shown to reduce cholesterol levels in people with diabetes by 10% over three months!
Meatless meals: Meat has been linked to heart disease risk factors such as high blood pressure and high cholesterol levels (1). One study found that vegetarians had lower levels of LDL cholesterol than non-vegetarians (2). Another study showed that vegetarian diets were associated with lower incidences of cancer, heart disease and type 2 diabetes compared to omnivore.
Here are some fall season food choices that are great for diabetics:
Apples: Apples are a great source of potassium, which helps to lower blood pressure and reduce the risk of kidney stones. They also contain pectin fiber, which has been shown to help regulate blood sugar levels by slowing down digestion and absorbing glucose into the bloodstream at a slower rate.
Spinach: Spinach is packed with antioxidants, making it an excellent choice for diabetics looking to prevent cancer. The vitamin C content in spinach prevents high blood pressure and heart disease by keeping arteries from becoming inflamed. It also contains iron, which helps red blood cells carry oxygen throughout your body — an important factor when considering how well your body uses insulin.