By Excel V. Dyquiangco
Now that we are all in self-quarantine, choosing what food to eat can be a little bit of a challenge. Some of the grocery stores and supermarkets that we usually frequent might be closed, leading us to just buy anything from the nearest market place – as long as we have something to eat. For diabetics, this can be dangerous because you might be getting food that is not good for you.
“Start the day with a breakfast with some complex carbohydrates and some lean protein!” says Kelly Devine Rickert, MS, RDN, CSSD, LDN. “Many people make the mistake of skipping breakfast or eating a higher sugar one which starts the day off on the wrong foot. Aim for complex carbohydrates such as oatmeal, fruit, whole grain toast or high fiber English muffins paired with lean protein such as peanut butter, eggs, or Greek yogurt.”
Aside from such healthy breakfast, fortunately, we have compiled a list of food that you can – and can’t – eat during this quarantine season.
The Best Food to Eat
- Lean Proteins. Lean proteins low in saturated fats are recommended for diabetics. Some of the food included in this list are beans, nuts, and tofu. When eating nuts, however, just make sure to consume the right portion as these are high in fat and calories. Others you might want to consider include fatty fish such as salmon, canned tuna in water, skinless chicken, beans and legumes, plain and nonfat Greek yogurt, raw and unsalted nuts such as almonds and walnuts (taken in moderation), and eggs.
- Not all carbohydrates are bad for you. In fact, there are some which can be advantageous to your digestive health. These also contain fiber and can help slow the rise of your sugar level. Plus these also contain healthy minerals and vitamins, and phytochemicals that are healthy for everyone. Examples are wild or brown rice, quinoa, whole-grain breads, whole-grain cereal, and whole wheat pasta.
- Dairy can also be a choice for diabetics. Just keep in mind that you choose fat-free dairy options at bay. Here are some of the best options: skim milk, nonfat plain Greek yogurt, nonfat and low-sodium cottage cheese, reduced-fat cheese (in moderation).
- You can either choose fresh vegetables or frozen veggies without sauce since these are also as nutritious. To avoid high blood pressure, just keep at bay your sodium intake, and consider draining and rinsing salted canned vegetables. Go for low sodium or sodium-free canned vegetables instead. Some of your choices include: greens such as spinach, kale, and Swiss chard; cruciferous veggies, like broccoli and cauliflower, cucumbers, asparagus, onions, and peppers. Here are some vegetables you can enjoy in moderation: corn, white and sweet potatoes, yams, peas, and beets.
- Fruits can be a good replacement for sweets and are filled with vitamins, and minerals. Here are some of the best options: berries, apples with the skin on, peaches with the skin on, cherries, pears with the skin on, oranges, kiwi, bananas, grapes, and melon.
- Fats can also be good for you. Among the most nutritious also include avocados, nuts such as almonds, pecans and walnuts, nut butters, olives, plant-based oils, seeds, tofu, and fish such as salmon.
The Worst Food to Eat
- Packaged and processed foods should be avoided because these contain sugar, processed carbohydrates, and are often high in sodium which can increase your heart pressure, leading to heart disease or stroke. Some of the food to avoid: deli meats, hot dogs, sausages and pepperoni, bacon, sweetened or flavored nuts, sweetened protein shakes or smoothies.
- Gains such as white bread should be avoided as these can spike up your blood sugar. In addition, refined flour doesn’t contain the same vitamins and minerals as whole grains. Some of the food you should avoid: white bread, pastries, sugary breakfast cereals, white rice, and white pasta.
- Here are some of the dairy food that you should avoid: full-fat or reduced-fat (2 percent) milk, especially chocolate or other flavored milks, full-fat or reduced-fat cottage cheese, full-fat yogurt, and full-fat cheese.
- Dried and Frozen . There are also some processed fruits that you need to avoid. The worst options include packaged juices, dried fruit, fresh juices that are part of fad cleanses, canned fruit in syrup.
- You should avoid these foods that contain bad fat. Among these include fast food, beef, lamb and pork. full-fat dairy products, coconut and palm oil, packages snacks such as crackers, corn chips, and potato chips, and processed sweets such as cookies, doughnuts, cakes and muffins.
During this time of quarantine, it is best to choose which food is best for you to avoid high blood pressure, stroke, and other heart diseases. So be discerning as well and choose wisely.