7 Dietary foods that must be on your diet

Food for a diet not only has to be able to make the scales lose weight, but also can keep the body healthy. For diabetics, a proper diet is also important to keep blood sugar stable. Are you curious about the types of food for your diet that you should consume? Check out the following explanation.

A variety of foods for a healthy diet

1. Apples

Many people rely on apples as fruit for their diet. This red or green fruit does contain good nutrients and can help your efforts to lose weight. In one small apple, or about 85 grams, it only contains 50 calories with 12 grams of carbohydrates.

While the fiber contained in it is water soluble fiber which is effective in making you endure hunger longer. So, you can make apples as a distraction between meals, so as to prevent you from consuming excessive amounts of food. Apples also have a low glycemic index level, making it safe for those of you who have diabetes but want to control your weight.

2. Broccoli

You can rely on broccoli as one of the foods for your diet. Because these foods have low calories, but are rich in vitamins, fiber and minerals. One glass full of broccoli contains 30 calories. Meanwhile, broccoli is high in vitamin C, vitamin K, and vitamin A. For fiber content, broccoli has 5 grams of fiber which can help you feel full throughout the day.

Meanwhile, in people with diabetes, this type of vegetable can help control blood sugar levels. So, eating as much broccoli as possible will not make your blood sugar rise.

3. Oatmeal

Oatmeal is arguably the food for a diet that must be present every day in your menu. the reason is, consuming outmeal has been shown to help you lose weight. A study from the University of California conducted for 6 years has proven it.

In this study, it is known that people who always have breakfast with oatmeal have a lower body mass index than people who do not eat breakfast at all and groups of people who have breakfast with other menus.

Oatmeal is a staple food that contains high fiber and a low glycemic index value. So, you can rely on it as a substitute for rice or noodles, and keep your blood sugar levels and weight under control.

4. Egg whites

Egg white is a side dish that is high in protein but low in fat, so it is suitable to be used as food for your diet. Yes, in just 100 grams of egg whites there is 10.9 grams of protein. Meanwhile, there are only 0.17 grams of fat. Because it is low in fat, you don't need to worry about these foods adding to the accumulation of fat in the body.

In addition, food for this diet does not have a glycemic index value, because it does not contain carbohydrates, so diabetics can safely consume egg whites. But, still you have to consume enough and as needed.

5. Fish

If you want to lose weight, try to eat more fish. Fish tends to contain good fats that can help you lose weight. Unlike meat, fish has a type of omega-3 fat which is good for brain health. Usually, this fat is in deep sea fish such as salmon, tuna, mackerel.

In addition, a study conducted in Sweden revealed that people whose dinner menu was fish tended to have an 11% lower intake than people who ate meat. Consuming adequate and not excessive intake is also a way for people with diabetes to manage their disease.

6. Soup

Not only warm on the stomach, but soup can also keep you full longer. In fact, this has been proven in a study reported in the journal Obesity of Research. In this study, it was found that if you consume about 300 ml of broth twice a day, it can make you lose weight easier.

Soup is better used as food for the diet if you add various types of vegetables in it. Of course, these foods are very suitable for consumption when you are on a strict diet and of course do not make diabetes uncontrollable.

7. Snacks that are low in calories

No need to leave the habit of snacking. Even though you have diabetes and are on a diet, you are actually not prohibited from eating snacks. However, the snacks that you consume must be low in calories and contain no sugar. Currently there are many snacks that are more fiber.

If you want to drink coffee or tea, that's fine too. However, once again pay attention to your sugar consumption. We recommend that you avoid using too much sugar. Or you can also use low-calorie sweeteners so you don't worry about making you gain weight or making blood sugar levels soar.

x