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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.
4. Winter Squash
Winter squash can be enjoyed in soups, stews, casseroles, and as a dessert. It is a food dense, satisfying and low in calories (45 – 1200 calories per cooked cup, depending on the type); with low index and glycemic load. The easiest and fastest way to enjoy it by removing the pulp and eating directly from its shell after cooking.
Winter squash has high levels of alpha-carotene and beta-carotene, which is converted to vitamin A. It is also a source of vitamin C, vitamin B6 , fiber and potassium. It has almost half the amount of carbohydrates that a sweet potato, explains Harvard .
5. Fatty fish
Fatty fish (salmon, sardines, mackerel, trout and tuna) provide you with healthy fats, is the best source of omega-3 . It also gives you protein and vitamin D that you may need get especially during winter and found in very few foods.
The Diabetes.co.uk shares that fish is a good food for people with diabetes. Protein provides some of our energy needs and omega 3 can support our heart health. canned fish is also a nutritious and healthy option. You can also cook it in hot dishes.
6. Walnuts
Walnuts, almonds and peanuts have good fats , protein and fiber. This means they help fill us up while keeping our blood sugar low, share Cleveland Clinic. That is why they are an excellent snack also for people with diabetes.
7. Chocolate
Do you have a craving for chocolate? It can be a healthy dessert as long as it is eaten in moderation and the right one is chosen. The chocolate with the highest amount of cocoa solids is the best , the sugar and fat content will often be lower. Choose dark chocolate at 70% (of cocoa) or higher. You can enjoy it in a hot drink, in your cereal, fruit or yogurt.
Cocoa is rich in flavonoids, plant chemicals that have antioxidant and anti-inflammatory effects . Harvard notes that these flavonoids can increase sensitivity to insulin in short-term studies.
To reduce the risk of complications to their health, people with diabetes should eat foods that help control blood sugar, insulin and inflammation.
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10 basic tips for eating well when you have diabetes