What Diabetes Patients Should Eat and Drink During Summer   

Diabetes Food

The rising weather has most of us showering multiple times a day, and cursing the harsh Indian climate. For those who are disease-free, that’s the extent of our problems. But for those living with conditions like diabetes, the summer season is especially trying. When others are having cold sodas and ice creams, you may feel like you are missing out. 

But there are some healthy and delicious foods and drinks that you should consider including in your diet. These are easy to whip up and can cure your summertime cravings too. 

The 4 Best Summer Foods For Diabetes Patients

Knowing the healthiest food options available to you, can help make your life easier, and help improve your health. There are a lot of ways in which summer favorite ingredients like tomatoes and watermelons can be served up. The following are some meal ideas and suggestions that we would suggest diabetes patients add to their diet: 

Fresh Summer Salads

Is there anything more refreshing than fresh, chopped vegetables and fruits that are paired with a side of protein, and a drizzle of tangy vinegar dressing?

Salads topped with nuts and dressed with vinaigrettes are an easy and healthy meal option for diabetes patients. It is the easiest way to consume more nutrients, eat more seasonal produce. The best part is that there are endless ways in which you can keep making the salads, so that you can keep eating them, all through the summer. 

 

More Plant-Based Proteins

If there is ever a good time to start eating less red meat, that’s during summers. Legumes like beans, peas and lentils are a great way to get the same amount of protein, while still keeping your glycemic levels stable.

Animal proteins and especially red meat in general have a higher glycemic index and quickly pass through the bloodstream, as compared to plant protein. Legumes are especially capable of keeping your blood sugar level stable for longer periods of time, even to the next day.

Low Carbohydrate Main Courses

Continuing the conversation on keeping your glycemic index stable, low carbohydrate main courses are some great options to consider. Things like whole millet-based bowls and even cauliflower rice are the best options in this regard. They are rich in fibre but still makes one feel full and satiated. 

These low carbohydrate alternatives can be used in the place of most grains – so imagine swapping out white rice, or pasta for one of these. When paired with some healthy proteins and fresh produce, these can be used by diabetes patients to whip a healthy and filling meal. 

Low Sugar Snacks and Desserts

We know how tempting it is to reach for another ice cream during the summer season. But desserts or little treats don’t have to be packed with sugar, to taste good. Some healthy, low-calorie alternatives are capable of fixing this craving, but still, keep the glucose levels stable. 

Even darker variants of chocolate make for a pretty healthy occasional indulgence, provided they are enjoyed in moderation. Some great options are frozen yoghurt, nice creams (made with frozen bananas), or even easy fruit juice popsicles.

What Are the Best Summer Drinks for Diabetes Patients? 

Diabetes Food

Cucumber/Mint/Lemon Coolers

Cucumber, mint, and lemon are great summertime ingredients and they are all usually great options to add to a summer drink. If you’ve always had lemonades or sugary coolers, it’s time to consider making a sugar free version of the same with alternative sweeteners. Some great options are agave nectar or stevia drops. 

These sugar-free sweeteners are the healthier ones available, and can easily sweeten any summer drink of your choice, without spiking your glucose levels.  

Basil/Chia Seed Drinks

Basil seeds in summer drinks are a part of Indian culture. While it may appear in different concoctions, the intent is always the same – they are great for keeping the body cool. It is also filled with fibre, can aid in reducing hunger, and helping weight loss. Chia seeds are also along the same lines as basil seeds in nutrition and can be used in a similar manner as well. They can be soaked and added to lemonades, sugar-free sodas or even as a topping to yoghurt. 

Coconut Water
Coconut water, when consumed as the base to a drink, or just on its own, is the best drink for the summer season. It is especially good for diabetes patients because it is low on calories, has very low natural sugar, and is still a rich source of vitamins and minerals. 

Summing Up…

Having an arsenal of energizing meal options and drink options handy, is a great asset for a diabetes patient. These can help them go through the summer months, without giving in to the temptation of sugary sodas or processed desserts. 

When paired with regular exercise and constant monitoring, these healthy meal options can help you improve your health, over this summer. 

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