6 Hydrating Food for People with Diabetes
Hydration plays a critical role in managing diabetes, a condition which affects the body’s ability to create insulin or effectively use it to regulate blood sugar levels. For people with diabetes, even mild dehydration can lead to a spike in the blood sugar levels, leading to complications such as diabetic ketoacidosis (DKA), a condition where the body produces excess blood acids (ketones).
Especially in summer, when the chances of dehydration increase due to higher temperatures, it becomes essential to keep the body hydrated. This is because proper fluid intake helps dilute the concentration of blood sugar, thus aiding in its management.
Specific foods for diabetes that are rich in water content and nutrients, offer an effective way to remain hydrated. This article explores the best hydrating foods that are excellent for diabetics.
What Causes Dehydration in People with Diabetes?
Elevated blood sugar levels primarily cause dehydration in diabetics. When the blood glucose is high, the body tends to remove excess glucose through increased urination, leading to fluid loss. It depletes the body’s water reserves and essential electrolytes, worsening dehydration.
What Are the Symptoms of Diabetic Dehydration?
Symptoms of diabetic dehydration can vary from mild to severe, according to how much fluid is lost. Some of these symptoms are:
- Excessive thirst
- Frequent urination
- Dryness in the lips, mouth, or eyes
- Decreased sweating
- Constipation
- Fatigue
- Dizziness
What Are the Best Hydrating Foods for Diabetes?
Here’s a list of the best hydrating foods for diabetes that individuals can include in their diet to better manage their blood sugar levels.
- Cucumbers
For someone looking to incorporate hydrating foods into their diets to maintain blood sugar levels, non-starchy vegetables like cucumbers are the way to go. Low in calories and high in antioxidants and vitamins, cucumbers are great for skin health. Add them to water or enjoy with hummus, low-calorie dips, or guacamole.
- Leafy Greens
Leafy greens like lettuce and spinach can be highly hydrating for the body. Lettuce promotes bone health, vision, and sleep. In fact, darker green lettuce packs a lot of nutrients and vitamins for the body. Spinach also contains 90-99% water content and is packed with iron, vitamins, and minerals, which makes it a great for a diabetic diet.
- Celery
Celery is a nutritious food for diabetes, offering high water content, minerals, vitamins, and a low glycemic index. Celery makes for a good snack and can also be consumed with a meal as a salad.
- Tomatoes
Tomatoes are another great hydrating food option for diabetes. Fiber-rich tomatoes, with vitamins A and C and lycopene are good for heart health and also reduce the risk of cancer. Tomatoes are also versatile, can be used in sauces, salads, or salsa.
- Zucchini
Also known as summer squash, Zucchini rich in fiber, potassium, manganese, vitamins A, C, and K. High in water content, it also contains anti-oxidants good for the body.
- Bell Peppers
Bell pepper is another non-starchy vegetable with over 94% water content. It is high in vitamins C, A and fibre, and also contains potassium that helps regulate heart and kidney function. One can cook them as curry or omelettes or use them as toppings for burgers and tacos.
- Watermelon
Nutrient-rich and antioxidant-filled, it’s a refreshing alternative to water. With over 91% water content, watermelon is also low-calorie, making it a great addition to a diabetic diet.
- Strawberries
Source of flavonoids and fiber, strawberries are a refreshing way to keep the body hydrated. It has anti-inflammatory properties, which can help reduce disease-causing inflammation. It tasted perfect with yoghurt, smoothies, salads, or cheese plates.
9. Apples
From deep red to green, apples are an excellent source of water for anyone with diabetes. Rich in antioxidants and fibre, they are also a protein and Vitamin C rich snack. One can eat it raw, baked, or as applesauce. Apple juice is another alternative but might contain added sugars.
10. Peaches
Peaches are good for heart health, as they help lower cholesterol and blood pressure. Diabetic individuals can enjoy them in smoothies, as a yoghurt topping, grilled, or as a healthy dessert.
Hydrating foods for diabetes are crucial in sugar control, offering both hydration and essential nutrients. Including such foods in a diabetic diet aids in better diabetes management, keeps the body hydrated, and helps improve overall health.
Individuals with any symptoms of diabetic dehydration must consult the doctor and book blood sugar tests and urine routine examinations immediately.
FAQs
1. What are some of the best hydrating foods for managing diabetes?
High-water-content foods like cucumbers, bell peppers, celery, spinach, watermelon, and strawberries are excellent for diabetics.
2. How does proper hydration benefit individuals with diabetes?
Adequate hydration helps dilute blood glucose levels and supports overall metabolic functions, which is crucial for diabetes management.
