Some of us just can’t order that salad at Ruth's Chris. The temptation of an Idaho potato ripped open with that artery clogging butter is just too good. And of course don't forget the big 16 oz steak. Then you’re adding fuel to the fire by drinking a large soda or beer. This is good for special occasions, but a lifestyle of nothing but red meat and starches leads to frequent doctor visits or worse. But there are ways to lower your risk and even control your diabetes with proper dieting. Here are the top foods for Black men suffering from diabetes.
READ: 5 Things Every Black Man Should Do To Cut His Diabetes Risk
Diabetes Superfoods
The foods in this section all have one thing in common: they’re known to have a great effect on your sugar. These superfoods have a low glycemic index count. The Glycemic index is a ranking of carbohydrate-containing foods, based on the food's effect on blood glucose compared with a standard reference food.
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For men who like to juice, be sure to include grapefruit, oranges, lemons and lime in the mix. They’re packed with soluble fiber and vitamin C to give you that added boost in the morning.
A few blueberries and strawberries throughout the day will help give you the necessary antioxidants for any type of common sickness. These berries also contain essential vitamins and fiber. Eating these can satisfy that sweets craving and keep you healthy at the same time.Instead of ordering a burger the next time you go out, try a salmon burger on a whole grain bun. Salmon is high in omega-3 fatty acids and if you get it grilled, it's even more delicious and good for you. The whole grain bun also has omega-3 fatty acids, as well as folate, magnesium and chromium. Top it off with some tomatoes to get the necessary nutrients like vitamin C, iron and vitamin E and you’re all set to go.
READ: 4 Ways To Manage Diabetes On A Budget
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Although I did mention that too much starch can be a bad thing, if you do get the itch for a potato chip or french fry, try a sweet potato instead. They're rich with vitamin A and fiber.
And brothers, you don’t have to stray too far away from home because you can still eat things like collard greens from good 'ol mom. Just tell her to be easy on the pork additive. If you’re a man that enjoys spinach and kale these can also be good additions to a plate that needs a lot of dark green leafy vegetables that are low in carbohydrates and calories.
Licensed dietitian, Tamara Melton, lended her expertise on this matter. She says men could also benefit greatly from eating smaller portions and adding a heavy dose of new food choices to the mix.
“People often think about eating smaller amounts of unhealthy foods, but they can instead focus on eating larger amounts of healthy foods. Work to make half of your meal fruits and non-starchy veggies (starchy veggies are potatoes, corn, carrots, etc). Drink more water. Make it a goal to try one new recipe a week. Cooking more meals at home can help to reduce the amount of sodium in the food and you can control the portion sizes a bit better.”
Read more diabetes healthy living resources here.
