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Diabetics can live a normal life by controlling the symptoms of the disease through a diet that can minimize spikes in blood sugar levels. Carbohydrates and saturated fats are the two food groups that diabetics must avoid. While carbohydrates are necessary for energy release, there are certain types of carbohydrate foods that raise blood sugar levels slowly over a period of time, rather than abruptly.

Fruits and vegetables

Many fresh fruits and vegetables do not affect blood sugar drastically and can be consumed in sizable portions without ill effects. They are both filling as well as nutritious, while being low in calories and high in roughage, which is necessary for diabetics. Fruits additionally carry antioxidants which are good for the eyes, heart, and the nervous system.

Prefer fresh fruits and vegetables over processed or canned products such as fruit juices, and avoid vegetables like potatoes and corn which are high in calories, substituting instead with sweet potatoes. Consume 4 or 5 servings of fruits and vegetables per day.

Beans, cereals, nuts

Diabetics must keep food habits regular and must not skip breakfast. Choose whole grain and multigrain breakfast cereals. Beans and peas are very good sources of roughage which has the effect of slowing the digestion process. They cause slower rise in blood sugar levels, which will not be overwhelming for the individual’s reduced insulin production.

There are certain fats that are necessary for the body which can be found in good quantities in nuts such as groundnuts, walnuts, almonds, and cashews. They also contain good amounts of magnesium and roughage which can help keep the blood sugar levels in check. While they are high in calories, their benefits outweigh the calorie count. But don’t take that as an excuse to eat them in large quantities. Everything should be consumed in moderation.

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