What do you take in dinner ? Are you crazy about having a mouth watering dinner because you cannot enjoy food in the morning and afternoon due to your busy schedule, if you say YES !! then it’s the time to break your habit of eating a luxurious dinner because what you eat for dinner can keep your blood sugar level high or low in the morning.
Do you know the digestion gets slow after sunset ? yes Sunlight can stimulate the body to produce certain enzymes which can help in digestion, So eating as less as possible after sunlight is very good, because whatever excess you eat converts into fat and more fat means more insulin resistance.
A healthy diet is quite important to keep the blood sugar levels under control. The dinner that a person eats is very important because it can either control the blood sugar levels in the morning or spike the blood sugar levels. This article will inform you about the foods which you need to eat at night to keep your morning blood sugar levels under control.
you can see how dinner controls morning blood sugar levels
What to Eat for dinner to keep your blood sugars under control?
You need to understand one thing here and it is that when a person has diabetes then it doesn’t mean that a person can’t eat the foods he enjoys. All a person has to do is to eat healthy and nutritious food. You should make sure that your diet includes plenty of legumes, grains, vegetables, lean meat, fruit and low-fat dairy . These foods have high amount of minerals, fibers and vitamins in them and they are low in saturated fats, refined sugar and cholesterol.
Dinner Foods for Diabetic patients:
The following is a list of foods which the diabetic patients need to eat to keep morning blood sugar levels under control:
Oatmeal can help to keep the blood sugar levels under control. But you shouldn’t get the sweetened kind. The American Diabetic society spokesperson has the view that oatmeal is a carbohydrate but still it’s a very good carbohydrate. Oatmeal has more fiber in it which makes it quite beneficial against diabetes (1). It is also slower to digest and doesn’t raise the blood sugar levels as much. It’s quite beneficial to keep the blood sugar levels under control over time.
- Strawberries / Apples /Guava.
Some diabetic patients avoid eating strawberries because they have extra sweetness in them. But a cup of strawberries has proven to be a healthy snack and it doesn’t raise the blood sugar levels much. They are a much better option than candy bar or cookie.
Strawberries have low level of calories and carbohydrates in them. They are also high in fiber and water which gives a feeling of satiety after eating them. People with diabetes will consume fewer carbohydrates if they stay full for longer periods of time.
- Broccoli and Spinach:
You should add nonstarchy vegetables like broccoli also called cauliflower in India , green beans and spinach in your night meal to keep your blood sugar levels under control. These foods have high quantity of fiber and low amount of carbohydrates in them which makes them ideal for diabetes.
You can make a popular recipe known as scallop, spinach and tomato Saute (2). The ingredients of the dish include 2 tablespoon olive oil, 1 clove minced garlic, 1 tablespoon chopped fresh basil, 3 large chopped tomatoes, 10 ounces fresh spinach, 2 cups of cooked rice and salt and freshly ground pepper.
How to Make:
Making the dish is quite simple. You should first heat the oil and garlic in skillet over low heat for 1 minute. Put scallops in it and cover and cook it for one minute. Now add tomatoes, spinach and salt in it. Now cover and cook for about 4 to 5 minutes and stir continuously. Now serve them with rice.
I know this word is new to you , Steak is also a meat , You can enjoy steak at night. It has proteins, vitamin B and iron in it which is quite beneficial for health. But it also contains a compound known as conjugated linoleic acid (CLA). Experiments have shown that CLA keeps the blood sugar levels of a person under control.
- Dark Chocolate is good in small portions:
Researchers at Tufts University discovered that the insulin sensitivity is increased by dark chocolate which is quite crucial in preventing and treating type 2 diabetes. Chocolate also creates a drop in the blood pressure, reduces LDL cholesterol and improves the functioning of blood vessels.
So you should feel free to eat chocolate during night time. Just make sure that you don’t eat chocolate in excess.
6. Many Doctors Recommend Chapati with curd / paratha:
Indian Doctors recommend Chapati with curd and Onion, This tastes delicious and it is good for diabetes too. If you do not know how to make a chapati, you should learn now. Parathas are also a good option skip aloo parota , try Gobi parota or muli parota I just mean to say try wheat parotas
7. Soya beans / Sprouts
Soya beans are also a good for dinner because they release glucose slowly into the blood keeping your morning sugars under control and are good source of protein. Bean Sprouts are also undoubtedly the best dinner choice for diabetics
8. Brown Bread / Rye bread :
Brown bread is easily available and you know why am I recommending brown bread, but you may be new to the word rye bread if your are from India, Rye is helpful in lowering insulin response and control blood glucose profile so that you don’t over eat. But I am not sure where to get this in India.
This article has informed you about the foods to eat for dinner to keep your blood sugar levels under control. In conclusion, these dinner foods are quite nutritious and healthy. Therefore, you should definitely eat them to keep your blood sugar levels under control.
About the Author