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The comfort foods most often craved during the winter season can be high in sugar, saturated fat, sodium, and carbohydrates. These types of foods are not healthy for people in general, but they are even less recommended for people with diabetes, since they can quickly raise blood sugar levels.
Here are some food options to enjoy during cold weather and that are also healthy for diabetics:
1. Oatmeal
Oatmeal can be enjoyed as part of a hot breakfast or dinner. It is a low-fiber cereal rich in thiamine, phosphorus, magnesium, and zinc. Its beta-glucan fiber can help prevent spikes in blood sugar and insulin levels after eating and can benefit gut health.
The Harvard Nutrition Source notes that although it is a food rich in carbohydrates, the Minimally processed whole oats can be incorporated into a diabetic diet.
two. Beans
Beans are tasty, nutritious and very healthy. They provide you with protein, fiber, folate, iron and magnesium. They are low in fat, sodium, and have a low glycemic index. “The high fiber content and low glycemic index, along with the high protein content of legumes, help prevent sugar spikes and drops unhealthy that if not controlled, can lead to insulin resistance and uncontrolled diabetes ” , publishes Indiana University Health.
3. Lentils
Lentils are legumes that cook quickly, they are simple to prepare and very versatile, with them you can prepare different hot dishes. They are low in sodium and saturated fat and high in potassium, fiber, folic acid and polyphenols with antioxidant activity.
Lentils contain resistant starch that is slow to digest and delays the absorption of carbohydrates with blood sugar lowering effects, in addition to being a source of prebiotics that nourishes the intestinal flora.