Vegetables are good to go with any diet - whether it's for a normal person or one with diabetes. Based on nutrition, vegetables are primarily of two types - starchy and non-starchy.

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When it comes to managing blood sugar levels, your diet has an essential role to play. If you have an understanding of what foods you can consume, their effects on insulin production in your body, and how they can help manage your blood sugar levels, you can make an informed choice in terms of what and when to eat.

However, you must talk to a doctor before adding or removing any food to/from your diet if you have type 2 diabetes . Here is a list of foods that you can consume:

1. Non-starchy veggies

Vegetables are good to go with any diet whether it's for a normal person or one with diabetes. Based on nutrition, vegetables are primarily of two types - starchy and non-starchy.

Starchy vegetables are rich in carbohydrates too. These vegetables can raise the level of glucose in your blood. According to the American Diabetes Association (ADA), you must consume at least 3 to 5 servings of non-starchy vegetables every day, where one service refers to the following:

● Uncooked vegetables - 1 cup

● Cooked vegetables ½ cup

Here is a list of some non-starchy vegetables:

● Bean sprouts

● Cabbage

● Baby corn

● Cucumber

● Carrots

● Squash

● Green salads (lettuce, spinach, etc.)

You can consume these vegetables in boiled form or they are good to go in raw form as well.

2. Whole-grain foods

Whole-grain foods are rich in fiber that helps digestion. The reason why whole grains are healthier alternatives to refined or processed grains is that they comprise bran, endosperm, and germ of a grain. On the other hand, refined grains only have the endosperm left, which offers no to fewer nutritional benefits.

Whole grains also have the essential vitamins and minerals, whereas refined grains only have the starchy part of the grain left. Therefore, always look for 100% whole-grain foods, such as

● Brown rice

● Quinoa

● Crackers

● Popcorn

● Cornmeal

● Pasta

● Oats

● Cereals

● Wheat bread

You can add these foods to your everyday meals or snacks to keep your blood sugar levels regularized.

3. Healthy fats

This is one common misconception that all sources of fat are bad for health. Some people mistakenly associate fat with poor health. However, some types of fat help preserve your health.

You can categorize healthy fats as monounsaturated or polyunsaturated. One example of this fat type is Omega-3 fatty acid that is found in abundance in fish oil. On the other hand, trans and saturated fats do nothing good to your body but increase HDL (bad cholesterol) levels in the blood, which further puts you at risk of developing cardiovascular disease.

Add more healthy fat sources to your diet and reduce unhealthy fat sources to lower your HDL levels, improve heart health, and ensure controlled blood sugar levels.

Some sources of healthy fat are listed below:

● Avocados

● Nuts and seeds

● Olive oil

● Canola oil

4. High-protein foods

For the right growth and functioning of the overall human body, protein is the most essential nutrient. Among its sources are meat, eggs, and fish for non-vegetarians, whereas vegetarians can consume nuts, legumes, beans, and cottage cheese, etc.

Regular consumption of protein-rich foods keeps you full for a longer time and they don't increase your blood sugar levels. However, a 2017 study revealed that regular protein intake in high amounts has mixed results in case of type 2 diabetic individuals, based on the protein type.

If you have diabetes, you should consume foods that are high in protein and low in fat to keep your cholesterol level controlled. A few such foods are listed below:

● Poultry, i.e. chicken and turkey

● Fish, i.e. tuna, salmon, etc.

● Lentils

● Beans, i.e. kidney or black beans

● Tofu and soybeans

● Nuts and seeds

Add these foods to your diet to stay healthy and keep your blood sugar levels controlled. You can add beans to salads as well.

Conclusion!

Lifestyle changes, in addition to medication for diabetes, play an essential role when it comes to leading a healthy lifestyle. These are certain foods that provide essential nutrients to keep low HDL as well as blood sugar levels, which is highly important for you to stay healthy. Eat a balanced diet and avoid starchy (carbohydrate-rich) foods to manage your insulin levels.

Authors Bio:
Saurabh Sharma is a Digital Marketer and content writer, with of more than 8 years experience in Digital marketing. He is founder of www.geektub.com and author on many other platforms. He has a Master in Computer Application (MCA) honors from RTU, Kota. His work is present on the web and still working for the well-being of society. In his free time, he loves to watch cricket, football, and internet surfing.