PHOTOS: Foods to eat to control your sugar level

Close-up of young woman hand using Glucometer to check blood sugar level.

Today is World Diabetes Day and this year’s theme is Women and diabetes – our right to a healthy future. Diabetes can be controlled, however, it needs one to eat the right food to control the sugar level. Here are some ideas:

1. Raw, Cooked, or Roasted Vegetables

These add colour, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini. Try them with dips such as low-fat dressings, hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic.

Some roasted vegetables.

2. Greens

Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb.

Roast kale leaves in the oven with olive oil for quick, crunchy chips. You can also mix greens in with roasted veggies to add texture and a different flavour, or serve them with a little protein, like salmon.

Sautéed Spinach with Lemon and Garlic Olive Oil.

3. Flavourful, Low-calorie Drinks

Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavouring in them. If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.

Water with lemon and cucumber is always good.

4. Melon or Berries

Did you know that 1 cup of either of these has just 15 grams of carbs?

“It’s a little more expensive, but it’s a healthy treat packed with nutrients and fibre, and it’s a little bit sweet,” says Maggie Powers president of Health Care and Education at the American Diabetes Association.

For a different twist, mix the melon or berries with plain yogurt, or put them in ice cubes.

Berries are filled with nutrients.

5. Whole-grain, Higher-fibre Foods

Fill up on these to keep from overeating or choosing the wrong foods.

Try legumes like dried beans, peas, and lentils. You can even enjoy a black bean and corn salsa with your raw vegetables.

“These foods still have carbs, but they have interesting flavours (that help keep you satisfied),” Powers says.

Dried beans are also good for the body.

6. A Little Fat

Good fat choices include olive oil, avocado, and fatty fishes – think salmon served on of a bed of lettuce, for example.

Bonus: The fat from the fish serves as a dressing for the salad, Powers says.

A little bit of fat won’t hurt.

7. Protein

Powers recommends Greek yogurt, cottage cheese, eggs, and lean meats. And don’t forget treats.

Greek yogurt is highly recommended.

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