Diabetics can also have their favourite sandwiches in the morning, provided a little more thought is put into what goes in between the breads.

A sandwich is the most common and the most preferred dish for breakfast. Stuff your loaves of bread with any foods or a mix of foods you like. Have it with a healthy drink like juice or smoothie, and you’ve treated yourself to a wholesome morning meal. A diabetes diet should be carefully planned with a judicious mix of fibre, low-sugar, low-cal foods, healthy fats and slow-digesting carbs. Diabetics can also have their favourite sandwiches in the morning, provided a little more thought is put into what goes in between the breads. Here are a few diet tips that diabetics could use to fix a healthy sandwich for their everyday breakfast diet.

5 Diet Tips To Fix Diabetes-Friendly Sandwich For Breakfast –

1. Use Low GI Foods For Stuffing

Glycaemic Index (GI) is a unit to measure how foods with carb content increase the glucose level in the blood. Some amount of carbs is important to have at the start of the day for energy, but those carbs that are digested too fast may cause blood sugar level to shoot up. Foods with low GI are digested more slowly than foods with high GI. So, make sure to pick foods with low GI for your morning sandwich. Eggs, leafy greens like spinach, kale, broccoli, fish etc. are great options.

2. Use Healthier Breads

Opt for breads made of diabetes-friendly flours. Discard breads made of refined flour and pick breads made of flours like oats flour or whole wheat flour. Multigrain bread is also a good option.

3. Use Yogurt Dip

Instead or pairing your sandwich with store-bought mayonnaise or tomato ketchup, make your own homemade dip with yogurt. Yogurt is a good source of probiotics that may keep your gut healthy and may also help you lose weight.

4. Replace Sandwich Spread With Hummus

Hummus, made with chickpeas, is a healthy alternative to sandwich spreads that you get in the market. Discard the spread, cheese and butter, and make your sandwich creamier with healthy homemade hummus.

5. Add Nuts And Seeds

Round off your sandwich with a handful of nuts like almonds, cashews and pistachios; and seeds like chia seeds and flaxseeds. If you are already using multigrain bread, don’t forget to add your favourite nuts. Nuts are high in fibre and healthy fats, and are low in carb content.

Don’t miss out on your favourite sandwiches in the morning. Turn your breakfast diabetes-friendly with these tips and enjoy them every morning without any worry.

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Fruits are nutritional powerhouses that come with a lot of health benefits. However, some of them may be too sweet for people with diabetes. So, high blood sugar patients need to have them in moderation.
Diabetes fruit
Diabetes is a medical condition that affects your body’s ability to
If you are someone living with diabetes, you must have heard that you need to cut fruits out of your meals. Well, there are some fruits which are actually high on sugar and can raise the blood glucose levels of a diabetic person. But you don’t have to say goodbye to them. Sweet fruits also have high nutritional value. They come loaded with vitamins and minerals and are a good source of carbohydrates, sugar and fibre. Avoiding these fruits altogether means that you will have to miss out on their health benefits too. If you are diabetic, all you need to do is keep a control over the quantity.

WHAT IS DIABETES?
Diabetes is a medical condition that affects your body’s ability to use glucose (source of energy for your body) effectively. There is a hormone called insulin (secreted by the pancreas) that helps your body cells absorb sugar from the bloodstream. However, when you are diabetic, either the level of insulin in the body decreases or your body becomes insulin resistant. Though, there is no exact cause of diabetes, it is believed that genetics, family history, ethnicity, health and environmental factors play a big role in manifesting this condition.

The symptoms associated with diabetes vary depending on the level of sugar in the bloodstream. If you have this disease, you may experience signs and symptoms like increased thirst, extreme hunger, fatigue, frequent urination, unexplained weight loss, irritability, slow healing process, blurred vision, skin infection, itchy feet, etc. If not treated on time, it can lead to various cardiovascular issues like heart attack, cardiac arrest, stroke, coronary artery disease, etc.

Moreover, a high level of glucose in the blood can cause nerve damage, kidney problems, hearing impairment, depression and Alzheimer’s disease to name a few. Your age, weight, family history, hypertension and level of bad cholesterol in the body can increase your chances of getting this condition.

STRIKE A BALANCE WHILE HAVING THESE FRUITS
If you are a diabetic, you need to be cautious about what to eat and how much. Check the labels of food products before buying them. A fruit is considered good for you if it has a low glycemic index, a ranking for foods rich in carbohydrates. This ranking tells us about the impact of a food product on blood sugar level.

There are certain fruits which have a high sugar content. So as a diabetic person, you need to practise moderation while indulging in them. All these fruits come with a lot of nutritional benefits which you shouldn’t overlook. Here is all you need to know about them.

Grapes

Grapes are extremely rich in carbohydrate. Our body breaks it down and converts it to sugar, fat and fibre. High levels of carbs means more glucose in the blood. Notably, a small grape contains one gram of carbohydrates.

Benefits to consider

Being rich in antioxidants, grapes can repair the damage caused in your body by free radicals, responsible for oxidative damage. Red grapes are considered to be the best due to the presence of resveratrol, an antioxidant. Many studies have shown that this antioxidant lowers blood sugar levels, protects the heart against diseases and prevents cancer. Compounds found in grapes can help provide protection against high cholesterol levels by decreasing cholesterol absorption, says a study published in the Current Pharmaceutical Design. Grapes have a low glycemic index as well. Additionally, grapes are considered good of eye health, improved memory, attention and mood.

Cherries

Whenever, it comes to having cherries, people usually do not stop at one or two. Instead they grab an handful. And, that’s what leads to a blood sugar spike. Just like grapes, one cherry contains only one gram of carbohydrates.

Benefits to consider

Being rich in nutrients like protein, fibre, vitamin C, manganese and potassium, cherries can help in regulating your blood pressure, it improves nerve function and help in muscle contraction. Also, cherries are packed with antioxidants and anti-inflammatory compounds that can help you combat oxidative stress in the body. These can provide relief from muscle pain and inflammation. Cherries also offer protection from chronic conditions like heart diseases, diabetes, mental decline and certain cancers. This fruit is one of the sweetest ways to protect your heart. Apart from diabetes, if you have arthritis or/and gout, have cherries as they can improve their symptoms.

Pineapple
The amount of carbs and sugar you take in depends on how you slice the pineapple. If you go for thick slices, your sugar intake will be high. Stick to only half cup serving of pineapple. Also, eat it with a protein rich food like low-fat cheese and yogurt.

Benefits to consider

This delicious fruit is loaded with nutrients like vitamin C, that is essential for growth and development. It also contains antioxidants like flavonoids and phenolic acids, known for combating free radicles. Pineapples are rich in the digestive enzyme bromelain. This helps in effectively breaking down protein molecules and treating pancreatic insufficiency. According to a study published in the journal Molecular Nutrition & Food Research, pineapple can help prevent cancer due to the presence of bromelain in them.

Mangoes

An average sized contains around 30 grams of carbohydrates and 26 grams of sugar. Eat only half a mango if you are a diabetic. Also, never have mangoes when they are too ripe.

Benefits to consider

Just like the above-mentioned fruits, mangoes are also rich in antioxidants. This means, they can also protect you against free radicals that are responsible for damaging your body cells. These radicals also cause chronic diseases and ageing. Also, being rich in vitamin A, K, E, and B, mangoes can boost your immune function. Additionally, being rich in magnesium and potassium, mangoes can help maintain your blood pressure levels.

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