Salads For Diabetes: Salads are widely considered to be among the healthiest food choices. Their versatility and adaptability also make them a convenient option for those trying to be more mindful of their diet. If you have diabetes, chances are you’ve been advised to eat a lot of veggies. Having some sort of salad every day is a great way to keep up your consumption of them regularly. But what should you be adding to your salad bowl? And how can you ensure your salads are tasty and nutritious? We have some useful suggestions for you:
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Salads For Diabetes: 5 Healthy Ingredients That Can Improve Your Salads:
1. Extra virgin olive oil
According to Consultant Nutritionist Rupali Datta, diabetics should have food with healthy fats. She specifies that plant-based fat sources, including olive oil, are good sources of monounsaturated fats that are healthy and protective. Extra virgin olive oil is the least processed kind. Apart from heart-healthy fats, it is also high in antioxidants. Extra virgin olive oil is the perfect choice for salads that are not assembled over high heat. You can make many types of light salad dressings by mixing the oil with different seasonings.
2. Leafy greens
Vegetables are powerhouses of vitamins, minerals and antioxidants. Most of them are suitable for those with diabetes, provided they are cooked (if required) properly and consumed in the right portions. If there’s one category you should especially include, it is leafy green veggies. They are considered superfoods for diabetes and also come with a wide range of health benefits beyond blood sugar management. So make sure to add spinach, cabbage, kale, broccoli, lettuce, etc. to your salads.
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High-protein foods can greatly help diabetics. They can curb appetite and also help prevent blood sugar spikes. Did you know that good old paneer is a wonderful source of protein? What’s also great about paneer is that you don’t need to cook it before consuming it. It is sure to add a burst of freshness to your salad too. You can consult your doctor before deciding what type of paneer is suitable for you: low-fat, high-fat or any other type.
4. Beans and sprouts
Beans are also an excellent source of vegetarian protein you can add to your salads. They are high in fibre too, which can further help keep blood sugar levels under control. You can also give your salads a healthy upgrade by incorporating bean sprouts. The process of sprouting can enhance the protein content and nutritional value of the beans. If you can’t have dairy products or don’t have paneer handy, you can opt for sprouted/ unsprouted beans to get your regular dose of protein. Take this as a sign to add rajma, green moong (mung beans), and chana (chickpeas/ garbanzo beans) to your salads!
5. Nuts and seeds
Want to add some crunch to your salads? For most diabetics, crispy croutons (containing refined flour) or any packaged crispy ingredient is out of the question. The good news is you can rely on nuts and seeds. They are rich in nutrients as well as essential fatty acids that can boost your health. Don’t go overboard with them! Just a few pieces are enough to lend your salad a delightful mouthfeel (while supplying you with an extra dose of vitamins, minerals and antioxidants). Some of the top choices are almonds, walnuts, peanuts, sesame seeds, pumpkin seeds, etc.
Keep these points in mind when you’re preparing your salads. We hope these tips make you like them more!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.