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What You Should Eat If You Have Diabetes

People who are diagnosed with diabetes might usually feel that they will be deprived of certain foods.  The key is actually to learn to have a balanced diet and make a conscious effort to make healthier food choices.  It can get a little confusing at times figuring out what foods to eat and what foods to avoid.  The main goal of course is to keep the blood sugar reading low at the healthy level. 

The below foods are beneficial for people with diabetes.  Even if you are working on board the ship, it is easy to incorporate these foods in your diet as they are readily available on board.

  • Green Leafy Vegetables

Green leafy vegetables are rich in essential vitamins, minerals and nutrients and have minimal impact on blood sugar levels.  The high level of antioxidants and starch-digesting enzymes found in green leafy vegetables has been proven helpful for diabetics.

The antioxidants protects eyes from macular degeneration and cataracts which are common diabetes complications.


  • Fatty Fish

Fatty fishes like salmon, mackerel, sardines, herring and trout have been known to be a healthy addition to any diet.  The rich omega-3 fatty acids DHA and EPA have major benefits for heart health.  Having a regular intake of these fats is important for diabetics as it helps to decrease the risk of heart disease and stroke which diabetics have an greater risk.


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  • Whole Grains

Research has shown that eating more whole grains helps to stabilize your blood sugar.  Whole grains are loaded with fiber and diabetics should increase their intake of fiber.  Look for breads, cereal, tortillas and crackers that have whole wheat flour, whole-grain cornmeal, whole oats, whole rye or buckwheat flour listed on the ingredients list.  Whole wheat and whole grains are lower on the glycemic index (GI) scale compared to white breads and rice, thus having lesser impact on blood sugar.


  • Eggs

Eggs are a low-carbohydrate food and have a relatively low glycemic index score, thus making them a good source of protein for people with diabetes.  Some people might be concerned about the cholesterol content in eggs however experts have found that eating eggs in moderation doesn’t negatively affects your cholesterol levels. 


  • Apple Cider Vinegar

It has been proven that apple cider vinegar improve insulin sensitivity and lower fasting blood sugar levels.  It may also reduce blood sugar response by as much as 20% when consumed with meals containing carbohydrates.  2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%.


It is important that you keep your diabetes in check to prevent the risk of developing complications as uncontrolled diabetes increases your risk of several serious diseases which can be life-threatening.