Irrespective of social status, diabetes remains a common metabolic disorder widely seen in the present population. Although many factors contribute to this disorder, a sedentary lifestyle and an unhealthy diet are considered major contributing factors. Over-eating and being over-weight are common symptoms seen among many diabetics, forcing them to make changes to their eating habits. Adding foods that are high on the satiety index to your daily meals will not only improve your eating habits but also help you shed a few pounds. Here are some ways to help you get on the healthy-eating train and at the same time trick your brain into thinking you're full even when you consume a few calories.
Gorge on cruciferous vegetables
All kinds of green vegetables are considered healthy but incorporating vegetables such as broccoli, cauliflower, kale, cabbage, brussel sprouts - which are low in calories and high in fiber will decrease your need to reach out for snacks in between meals. So, the next time you are having eggs for breakfast or preparing your favorite soup, add some of these boiled cruciferous vegetables to your dish. You can also try swapping up the high carb rice for cauliflower rice.
Healthy carbs are the way to go
Just because diabetes means high glycemic levels and carbohydrates are composed of sugar molecules doesn’t mean you have to exile carbohydrates from your diet. Instead, choose foods that can provide you with healthy carbohydrates. Quinoa not only has a good percentage of carbohydrate but is also rich in protein and fiber which are a must if you want to stop binge eating. Oats are also a good choice as it contains beta-glucan a fiber that is said to promote glycemic health. So eating quinoa or an oats breakfast bowl can keep you full till your next meal.
If you are a person who loves to have a toast in the morning, opt for 100 percent whole-wheat bread instead of white bread, keeping in mind the need to always consume carbohydrates in moderation.
Berries are the new sweet temptation
The urge to snack may not be easy to get rid of but snacking on healthy sugars instead of refined sugars is a good start. Berries such as strawberries, blueberries, and raspberries taste sweet but they have low sugar content and high fiber content making them diabetic-friendly desserts or an add on to your yogurts and oat meals.
Snack on seeds and nuts
Seeds and nuts might not seem like much but they are packed with healthy fats and fiber. Seeds such as flax seeds which are rich in omega 3 fatty acids promote heart health and chia seeds packed with fiber will leave you feeling full; making them diabetic-friendly snacks. Nuts such as an ounce of almonds or a tablespoon of peanut butter provide healthy fats and also slow down digestion. Try topping your salad, yogurt or soup with these nuts and seeds to give it a bit of a crunch.
The non-vegan options
Since the introduction of Greek yogurt, it has been a go-to diary because of its large protein content, so try blending together your choice of berries with Greek yogurt and start your day with a protein-rich smoothie. Eggs are also another source of protein and a versatile ingredient for any meal.
When it comes to meat, paring up a slice of well-cooked salmon and boiled veggies is wonderful for a weekend dinner. Salmon is rich in protein and omega 3 fatty acids that are known to support heart health.