Top 5 Foods For Diabetes

 

When you have diabetes it can be hard to find the best foods to eat.

This is because your main goal should be to control your blood sugar level. Your diet plays an important role in preventing and managing diabetes

Let’s take a look at the best foods needed for both type 1 and type 2 diabetes.

1.     Green Leafy Vegetables:

·        Green leafy vegetables are very nutritious and low in calories.

·        It is low in digestible carbohydrates or the number of carbohydrates absorbed by the body, so these do not significantly affect blood sugar levels.

·        Lettuce and other leafy greens are high in many vitamins and minerals, including vitamin C.

·        Some people with diabetes may not have diabetes but have low levels of vitamin C so may have higher vitamin C requirements.

·        Vitamin C acts as a powerful antioxidant and has anti-inflammatory properties.

·        Increasing the intake of foods rich in vitamin C can help increase serum vitamin C levels while reducing inflammation and cellular damage in diabetics

·        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.

Green leafy vegetables include:

•   Spinach

•   Cabbage

•   Broccoli    

 

2.     Whole grains:

·        Whole grains contain more fiber and more nutrients than refined white grains.

·        It is important for diabetics to eat a diet high in fiber because fiber slows down the digestive process.

·        Slow absorption of nutrients helps to keep blood sugar levels steady.

Fig.1 : Whole Grains for Diabetes

Good examples of whole grains to include in the diet are:

·        brown rice

·        whole-grain bread

·        whole-grain pasta

·        buckwheat

·        quinoa

·        millet

·        bulgur

•   rye

3.     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. Regular intake of these fats is very important for diabetics who are at risk of heart disease and stroke.

·        Because DHA and EPA protect the cells that line your blood vessels, functional research of the arteries can help prevent inflammation and improve your passage, and fat fish eaters have a lower risk of severe coronary symptoms such as heart attack and are less likely to die from heart disease.

·        Studies show that eating fatty fish can help regulate your blood sugar.

·        Fish is an excellent source of high quality protein, which helps you maintain a healthy blood sugar level.

 

Fig.2: Fatty Fish

Good examples of fatty fish to add to the diet:

•   Salmon

•   Mackerel

•   Sardines     

•   Albacore tuna

•   Herring

•   Throut

 

4.     Fruits and vegetables

·        Fruits and vegetables are examples of healthy carbohydrates that are high in fiber.

·        For diabetics, doctors recommend eating a total of five servings of fruits (two portions) and vegetables (three portions) a day to maintain a healthy blood sugar level - however, you should talk to your doctor to come up with a diet plan that best suits your needs.

·        Ripe fruits tend to have a higher glycemic index than less ripe fruits.

·        Eating fruits with the skin can be more beneficial since the skin contains more fiber and can help regulate your blood sugar.

·        Though all fruits supply nutrients, dries fruit and fruit juice have more concentrated sources of natural sugars.

·        If possible, choose whole shapes of fresh or frozen fruit.

·        Most vegetables are healthy for diabetics.

·        However, starchy vegetables such as potatoes, sweet potatoes, and bananas should be eaten in moderation as they have high sugar content.

Examples of low glycemic index fruits and vegetables :

•   Apples

•   Oranges

•   Broccoli

5.     Garlic

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% of the Daily Value (DV)

•       Vitamin B6: 2% of the DV

•       Vitamin C: 1% of the DV

•       Selenium: 1% of the DV

•       Fiber: 0.06 grams

Fig.3 : Garlic

Garlic contributes to improved blood glucose management and helps control cholesterol.

Garlic is a fortifying food for people with diabetes.

Garlic helps in lowering blood pressure and controlling cholesterol levels.