Blogs tailored to meet your every nutrition need.
Top 10 foods for Diabetics
Top 10 Foods for Diabetics The food that we eat matters a lot when you’re facing diabetes. Although it is difficult to find foods that prevent diabetes complication like heart disease, kidney disease, spiking blood sugar levels etc., there are foods for diabetics that can reduce the carbohydrate intake, which in turn keeps blood sugar in check. Let’s have a look at these top 10 foods for diabetes. Top 10 Foods for Diabetics: ? Fatty fish: Some people consider fatty fish to be one of the healthiest foods on the planet. Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk for heart disease and stroke .DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and may help improve the way your arteries function. Research indicates that people who eat fatty fish regularly have a lower risk for acute coronary syndromes, like heart attacks, and are less likely to die from heart disease. Studies show that eating fatty fish may also help regulate your blood sugar. Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels. ? Green leafy vegetables: Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels. Spinach, kale and other leafy greens are good sources of many vitamins and minerals, including vitamin C. A study suggested that people with diabetes have lower vitamin C levels than people without diabetes and may have greater vitamin C requirements. Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities. Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage. In addition, leafy greens are good sources of the antioxidants lutein and zeaxanthin. These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications. ? Avocados: Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels. Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI) .This makes them an ideal snack for people with diabetes, especially since obesity increases your chances for developing diabetes. Avocados may have properties specific to preventing diabetes. ? Egg: Eggs provide amazing health benefits. It is one of the best foods for keeping you full and satisfied in between meals. Regular egg consumption may also reduce your heart disease risk in several ways. Eggs decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels and modify the size and shape of your LDL (bad) cholesterol A study found that eating a high-fat, low-carb breakfast of eggs could help individuals with diabetes manage blood sugar levels throughout the day. Eggs are a good source of lutein and zeaxanthin, antioxidants that provide protection against eye diseases Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white. ? Chia seeds: Chia seeds are a wonderful food for people with diabetes. They’re extremely high in fiber, yet low in digestible carbs. In fact, 11 of the 12 grams of carbs in a 28-gram (1-ounce) serving of chia seeds are fiber, which doesn’t raise blood sugar (29Trusted Source).The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed Chia seeds may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycaemic management in individuals with diabetes. ? Beans: Beans are cheap, nutritious, and super healthy. Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber. They also have a very low glycemic index, which is important for managing diabetes. Beans may also help prevent diabetes. ? Nuts: Nuts are delicious and nutritious. All types of nuts contain fiber and are low in net carbs, although some have more than others Here are the amounts of digestible carbs. Nuts may also help people with diabetes improve their heart health. • Almonds • Brazil nuts • Cashews • Hazelnuts • Macadamia • Pecans • Pistachios • Walnuts ? Broccoli: Broccoli is one of the most nutritious vegetables around. A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium What’s more, studies in people with diabetes have found that eating broccoli sprouts may help lower insulin levels and protect against cellular damage. Broccoli may also help manage your blood sugar levels. One study found that consuming broccoli sprouts led to a 10 percent reduction in blood glucose in people with diabetes. This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts. Additionally, broccoli is another good source of lutein and zeaxanthin. These important antioxidants may help prevent eye diseases. ? Garlic: For its tiny size and low calorie count, garlic is incredibly nutritious. One clove (3 grams) of raw garlic, which is roughly 4 calories, contains. • Manganese: 2% • Vitamin B6: 2% • Vitamin C: 1% • Selenium: 1% • Fiber: 0.06 grams. Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol. ? Apple cider vinegar: Apple cider vinegar has many health benefits. Although it’s made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon. Apple cider vinegar is believed to have many other healthful properties, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits. To incorporate apple cider vinegar into your diet, begin with 1 teaspoon mixed in a glass of water each day. Increase to a maximum of 2 tablespoons per day. Reference : https://www.healthline.com/nutrition/16-best-foods-for-diabetics https://www.medicalnewstoday.com/articles/324416#foods-to-limit