1. Tuna
Tuna is a type of fish rich in lean protein, similar to salmon. In 100 g of tuna, there are about 86 calories, 19 g of protein, 1 g of fat and only 0.2 g of saturated fat. Tuna provides omega-3 - fats that are good for the heart and have anti-inflammatory properties, very suitable for people with diabetes. However, tuna should only be eaten 1-2 times a week to reduce the risk of mercury accumulation.
2. Nuts
Almonds, walnuts, and unsalted cashews are rich in protein, good fats, and fiber, which helps slow down the process of absorbing sugar into the blood. Eating a small amount of nuts as snacks can help feel full longer, limit sudden blood sugar spikes, and are good for the heart.
3. Eggs
Eggs are a source of high-quality protein, rich in nutrients but low in calories. A large chicken egg only provides about 74 calories and 6.2 g of protein, helping to control hunger and reduce cravings. In addition, eggs also contain lutein and zeaxanthin - two compounds that play a role in protecting the eyes, helping to reduce the risk of macular degeneration, common complications in people with diabetes. Patients can eat about 3-4 eggs per week, so they should prioritize processing methods such as boiling, steaming or stir-frying with vegetables.
4. Chicken
Chicken meat, especially the skinless chicken breast, contains a lot of protein but is low in fat, and does not cause high blood sugar after meals. Protein in chicken helps maintain a feeling of fullness, limit snacking and support weight control. Due to slow digestion, chicken also contributes to keeping blood sugar more stable.
5. Whole oatmeal
Whole flour oats contain beta-glucan - a form of soluble fiber that helps slow down digestion and limit high blood sugar after meals. When used for people with diabetes, whole flour oats should be cooked, avoiding ready-to-eat types with added sugar.
6. Tofu
Tofu is a familiar food in vegetarian and vegan diets. This is a healthy source of plant protein, providing enough essential amino acids, does not contain cholesterol and is beneficial for the heart. Thanks to its low glycemic index, tofu is suitable for diabetics. When processing, you should choose steaming, boiling or stir-frying lightly, limit frying in oil or braising too much seasoning to avoid increasing bad fats and affecting blood sugar.
7. Avocado
Avocado is rich in monounsaturated fats and fiber, which help prolong the feeling of fullness and do not cause rapid blood sugar spikes. Eating avocado in moderation also supports cardiovascular health and weight control.
