The best foods suitable for diabetics
Diabetes is a
chronic health condition that occurs when there is too much sugar or glucose in
the blood.
Fortunately,
with proper treatment and dietary changes, adverse health outcomes can be
prevented, and a program with the right foods for people with diabetes can be
followed.
It can be
difficult to know the best foods suitable for people with diabetes. But the
main goal of these foods is to keep blood sugar levels well controlled and
permanently.
Here are some
foods suitable for type 1 and type 2 diabetes, and this information is based on
the best studies and research, taken from Healthline.
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The best foods suitable for diabetics
9 foods suitable for diabetics
1-Green leaves
Leafy
vegetables are very nutritious and low-calorie. They are also very low in
digestible carbohydrates, which raises blood sugar levels.
Spinach, kale,
and other leafy greens are good sources of many vitamins and minerals,
including vitamin C.
Additionally,
leafy greens are good sources of the antioxidants lutein and zeaxanthin. These
antioxidants protect your eyes from macular degeneration and cataracts, two
common complications of diabetes.
2- Fatty fish is one of the best foods suitable for diabetics
Fish: Diabetic
Foods
Fatty fish is
one of the healthiest foods on the planet and one of the best foods suitable
for diabetics. Salmon, sardines, herring, anchovies, and mackerel are great
sources of omega-3 fatty acids DHA and EPA, which have significant benefits for
heart health.
Getting enough
of these fats on a regular basis is especially important for diabetics, who
have an increased risk of heart disease and stroke.
DHA and EPA
protect the cells that line blood vessels, reduce markers of inflammation and
improve the way arteries function after eating.
A number of
observational studies suggest that people who regularly eat fatty fish have a
lower risk of heart failure and a lower likelihood of dying from heart disease.
In studies,
older men and women who consumed fatty fish 5 to 7 days a week for 8 weeks
reported significant reductions in triglycerides and inflammatory markers.
Fish is also a
great source of high-quality protein, which helps you feel full and increase
your metabolic rate.
3- Eggs
Eggs provide
amazing health benefits. In fact, it is one of the best foods that feel full.
Regular consumption of eggs also reduces the risk of heart disease in several
ways.
Eggs reduce
inflammation, improve insulin sensitivity, increase HDL cholesterol levels and
adjust the size and shape of LDL cholesterol.
In addition,
eggs are one of the best sources of lutein, zeaxanthin, and antioxidants that
protect the eyes from disease.
Just be sure to
eat whole eggs. The benefits of eggs are primarily due to the nutrients found
in the yolk instead of the egg.
4- Greek yogurt
Greek yogurt: foods suitable for diabetics
Greek yogurt is
a suitable food for diabetics, dairy products are a great choice for diabetics.
It has been shown to improve blood sugar control and reduce the risk of heart
disease, possibly in part because of the probiotics it contains.
Studies have
found that yogurt and other dairy products may lead to weight loss and improved
body composition in people with type 2 diabetes
Greek yogurt
contains only 6-8 grams of carbohydrates per serving, which is less than
traditional yogurt. It is also higher in protein, which promotes weight loss by
reducing appetite and reducing calories.
5- Strawberry
Strawberries
are rich in antioxidants known as anthocyanins, which give them their red
color. Anthocyanins have been shown to lower cholesterol and insulin levels
after a meal.
They also
improve risk factors for blood sugar and heart disease in type 2 diabetes.
One cup of
strawberries contains 49 calories and 11 grams of carbohydrates, three of which
are fiber.
This service
also provides more than 100% of the total recommended daily intake of vitamin
C, which provides additional anti-inflammatory benefits for heart health.
6- Chia seeds
Chia: Foods Suitable for Diabetics
Chia seeds are
one of the most important foods suitable for diabetics. They are very high in
fiber, but low in digestible carbohydrates.
11 of the 12 grams of carbohydrates in a 28-gram serving of chia seeds
are fiber, which does not raise blood sugar.
The sticky
fiber found in chia seeds can lower blood sugar levels by slowing the rate at
which food moves through your intestines and is absorbed.
Chia seeds may
help you achieve a healthy weight because fiber reduces hunger and makes you
feel full. In addition, fiber can reduce the number of calories it absorbs from
other foods eaten at the same meal. Chia seeds have been shown to reduce blood
pressure and markers of inflammation
Diabetes Foods to Eat
7- Nuts
Nuts are tasty
and nutritious. All nuts contain fiber and are low in digestible carbohydrates,
although some contain more than others.
Research into a
variety of different nuts has shown that regular consumption may reduce
inflammation and lower blood sugar, HbA1c, and LDL levels.
This finding is
important because people with type 2 diabetes often have elevated levels of
insulin, which is linked to obesity.
In addition,
some researchers believe that chronically high insulin levels increase the risk
of other serious diseases, such as cancer and Alzheimer's disease.
8- Broccoli
Broccoli is one
of the nutritious vegetables. Half a cup of cooked broccoli contains only 27
calories and 3 grams of digestible carbohydrates, as well as important
nutrients such as vitamin C and magnesium.
Studies in
diabetics have found that broccoli may help lower insulin levels and protect
cells from harmful free radicals produced during metabolism.
What's more,
broccoli is another good source of lutein and zeaxanthin. These important
antioxidants help prevent eye diseases.
9- Olive oil
Olive oil: foods suitable for diabetics
Olive oil is
good for heart health. It contains oleic acid, a type of monounsaturated fat
that has been shown to improve triglycerides and HDL, which are often at
unhealthy levels in type 2 diabetes.
Also increases
the satiety hormone GLP-1.
In a large
analysis of 32 studies looking at different types of fats, olive oil was the
only one that showed it reduced the risk of heart disease.
Olive oil also
contains antioxidants called polyphenols. They reduce inflammation, protect
cells lining blood vessels, keep bad cholesterol damaged from oxidation, and
lower blood pressure.
Unrefined
virgin olive oil retains antioxidants and other properties that make it very
healthy. Be sure to choose a good virgin olive oil because many olive oils are
mixed with cheaper oils like corn and soybeans.
Conclusion
Uncontrolled
diabetes increases the risk of developing several serious diseases.
However, eating foods that help control blood sugar, insulin and inflammation can significantly reduce the risk of complications.
Diabetes Foods to Eat | Diabetes Control Tips | Type 2 Diabetes Diet | Type 1 diabetes