When you are suffering from diabetes, your food choices matter a lot. Some are better than others.
The best foods for diabetes are considered most often whole foods which are not processed, like fruits and veggies. Containing those extra-healthy power foods into your diet plan will assist you in meeting nutritional demands and lowering the potential risk of diabetes complications like heart disease. To help you choose the good foods for diabetics to eat, VKool.com reveals the list of 10 super foods for diabetes. Not only will these food help you reduce your symptoms of diabetes but also improve your overall health. Check out now!
Good Foods For Diabetics – Best Food Choices To Eat
Getting the top position amongst a few good foods for diabetics is oatmeal. Oats are rich in soluble fiber, and are slower to digest than those processed carbs. Diabetics should consume them to release glucose into their bloodstream more slowly, thereby preventing spike in blood-sugar levels.
According to a recent study, it is shown that consuming 4 servings of whole grains per day can reduce the risk of developing pre-diabetes by up to 30%. Meanwhile, other research shows that if people consume whole grains daily, they also experience less inflammation, in return lowering the odds of developing insulin resistance, high blood pressure, and heart disease.
Contaning hydroxychalcone, a compound which could stimulate insulin receptors on the cells and thereby improving the ability of absorbing blood sugar of the human body. If you consume a half to one teaspoon of cinnamon per day, then you can lower the blood sugar levels drastically. Just simply make use of this fragrant spice on to your oatmeal or add a dash to one cup of coffee.
It is recommended that people with diabetes should consume more whole fruits, especially blueberries, grapes, apples. That way, they can lower the risk of type 2 diabetes. People who consumed at least 2 servings each week of any type of whole fruits can reduce their potential risk of type 2 diabetes by up to 23% when compared to those who consume less than 1 serving each month.
4. Olive Oil
Be rich in monounsaturated fats (MUFAs), olive oil could promote insulin sensitivity. It is found that people who consumed lots of these good fats at their breakfast might have better insulin sensitivity throughout the day than people who just consume saturated fat or carbs in their morning meal. Also, MUFAs can help in reducing belly fat, which could increase type 2 diabetes risk and contribute to further inflammation.
These little legumes are super beneficial for those with diabetes thanks to the combination of lean protein, high quality carbs, and soluble fiber which helps stabilize the blood sugar levels of the human body and keep food cravings in check. Those type 2 diabetes sufferers who consumed more legumes might have improve blood sugar control and decreased the risk of heart disease than those who consume less.
Eggs can help supply consumers with lots of satiating protein (6g per whole eggs). Also, they are a good choice for diabetics in comparison to meats. Nutrition experts recommend people with diabetes to limit yolks to 3 times per week, but they can have whites more frequently. Just one large egg white has approximately 16 calories along with 4 grams of protein, thereby making them an ideal food for blood sugar control, if not mentioning to the effectiveness of weight loss or performance maintenance.
Due to the magnesium, vitamin D, and calcium content, milk, yogurt and cheese could become good foods for diabetes. In general, dairy products can help make your own body more sensitive to the modification of insulin. Every day dairy serving could reduce the risk of insulin resistance for 20%. Moreover, people who take two dairy servings per day might have 26% less likely to suffer from high blood sugar issues.
All veggies are important for the human health in general, and for a healthy-diabetes diet, in particular. However, those leafy greens seem jam pack with powerful punch due to theirs high content of vitamin K and magnesium. Kale along with its cousins has been associated with better control of blood sugar. Those cruciferous vegetables also include sulforaphane, a compound that has anti-inflammatory properties and can take control of blood sugar and protect blood vessels from the cardiovascular damage.
Those individuals with the highest blood levels of omega-3 fatty acids have less inflammation. In fact, inflammation can result in diabetes as well as weight problems. Thus, it is better for those diabetics to take more omega-3 fatty acids which are available most in fish. Because fatty meats could increase the risk of high blood sugar, so you should choose leaner options such as skinless poultry and fish.
Just based on taste alone, asparagus is considered as a favorite food of many people. However, you will love it more if you know that it is good for people with diabetes. This non-starchy vegetable contains just 5g of carb, 20 calories and 2g of dietary fiber each serving. Particularly, it is rich in the antioxidant named glutathione, playing a big role in relieving the effects of aging as well as many diseases, containing cancer, heart disease and diabetes.
It is shown that asparagus could help in keeping blood sugar levels in check naturally and enhance the production of insulin.
Furthermore, asparagus can provide up to 400 mg of folate recommended daily. By taking folate and other B vitamins, you can lower homocysteine levels, which trigger coronary heart disease.
There, you have discovered 10 of good foods for diabetics which are easy-to-find in any local grocery store. Which of them are your favorite choices? Share your thoughts with us by dropping words below the post of nutrition tips. We will feedback as soon as possible.