Since sugar is one of the main sources of energy, diabetics may consider themselves vulnerable from this point of view. Provided that it is chosen carefully, diabetic food is also able to provide you enough energy to obtain your fitness goals.
Pulses as a Source of Energy for Diabetics
In order to qualify as a good source of energy for diabetics, a food must be able to lower the blood sugar levels, while also providing the necessary vitamins, minerals, and proteins. For example, pulses are considered a good choice if you want to improve the endurance energy levels. Lentils, peas, and beans are rich in:
- Complex carbohydrates
More than that, these foods do not contain any cholesterol and are low in fat. Due to their low glycemic index, their digestion takes longer than some other foods. This makes pulses good candidates to energize diabetics.
Benefits of Pulses
Pulses are adequate for diabetics who want to improve their endurance energy levels. However, the benefits of these seeds go beyond that since they are able to:
- Prevent heart afflictions through a decrease of blood cholesterol levels
- Regulate blood sugar levels
- Reduce constipation
- Help with weight management
- Provide iron and vitamins from the B complex
Carbohydrates and Diabetes
Simple carbohydrates, defined as two connected sugar molecules, may lead to blood sugar spikes. On the other hand, complex carbohydrates, which are chains of three or more sugar molecules, are able to replace sugar as the main source of energy. Therefore, the ideal dietary plan is a low-fat diabetic diet rich in complex carbohydrates. These substances are found in pulses, but also in:
- Whole wheat pasta
As a common point, all these foods are starchy. You are recommended to rely on complex carbohydrates for getting half of your daily calories. Thus, grains, cereals, fruits, and vegetables should be included in your daily meals. More than that, these can represent an excellent diabetic snack. The food recipes of a healthy diabetic should be based on the aforementioned products, since these are able to improve the energy levels.
What Foods Should You Avoid?
There are many sources of simple carbohydrates, and while excluding them completely is impossible, consuming them with moderation is recommendable. Such sources are:
- Fructose or fruit sugar
- Sucrose or table sugar
- Galactose or sugar from milk
Candies, ice cream, and cookies are abound in simple carbohydrates. Diabetics need to restrain from these, and if possible, search for substituents. Sugar free food can also provide the necessary energy if it is rich in complex carbohydrates.