If you have diabetes, then it can be tough to source the best foods. While you strive to keep the blood sugar level under control, it’s important to eat foods that would mitigate the risk of heart diseases. So, here’s a list of foodstuffs you can think about for Type 1 and Type 2 Diabetes.
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What Can Diabetics Eat – Best Foods for Diabetes
Fatty fish is always considered as the healthiest foodstuff. Consider buying salmons, sardines, herrings, and mackerels because they are rich in Omega-3 fatty acids like DHA and EPA. Once consume fats regularly, the food items can protect the blood vessels and boost the overall function of the arteries.
According to a study, individuals who consume fish for a week had been known for a significant reduction in triglycerides. Moreover, fish can offer high-quality protein which helps to boost the metabolic rate.
Leafy vegetables like Spinach and Kale are a good source of Vitamin C, minerals and other nutrients. In addition, these vegetables contain a number of antioxidants like zeaxanthin and lutein. These antioxidants are good for the eyes and mitigate the risk of suffering from cataracts or macular degeneration.
Numerous studies have revealed the cinnamon can regulate the blood sugar level and improve insulin sensitivity. Even though Cinnamon is a spice, it is far more capable to control diabetes due to the antioxidant activity. However, you should limit the intake of cassia cinnamon because it contains coumarin, a substance that can lead to health related issues.
If you are seeking the best food to keep the stomach for hours, then you should go for an egg based meal. While eggs reduce inflammation, and increase the level of good cholesterol, it can also enhance insulin sensitivity. Additionally, eggs are good for the eyes because it contains antioxidants such as lutein and zeaxanthin.
Popularly known to be rich in fibers, Chia seeds are good for diabetic patients because it doesn’t increase the blood sugar level. Moreover, it curbs the carvings for hunger and helps for maintaining weight. The viscous fibres cut down the number of calories as it slows down the rate at which the food passes through the gut.
Just like other spices, Turmeric offers plenty of health benefits. Due to the presence of curcumin, the substance reduces the risk of cardiovascular diseases, lowers the blood sugar level, and adds on to kidney health. But, if you need to boost the absorption capacity, it’s better to consume turmeric with black pepper.
Since many years, Greek yogurt has always been consumed by diabetic patients. Apart from controlling the blood sugar level, mitigate the risks of heart diseases due to the presence of probiotics. In people with Type 2 diabetes, yogurt can reduce body weight and help the individual maintain an elegant personality.
All types of nuts have less carbohydrate and are nutritious. In case the individual eats 30 grams of walnuts, then he can observe a significant change in the body composition, lose weight, and a reduction in the insulin level. In addition, nuts also decrease the chances of suffering from Cancer and Alzheimer’s disease.
If a diabetic person consumes half a cup of broccoli, then he would be taking in 3 grams of digestible carbs and nutrients like Vitamin C and magnesium. The green vegetable can actually help to lower the insulin level and protect the immune system. Since the vegetable is rich in lutein and zeaxanthin, it can prevent eye diseases.
Flaxseeds contain lignans which are insoluble fibres that control the blood sugar level and prevent heart diseases. But, while you are consuming flaxseeds, you first need to grind them and store them in the refrigerator. In case they become rancid, then they might not give a feeling of being full or may not serve the purpose.
Olive oil is extremely beneficial for the heart because it contains oleic acid that controls HDL and triglycerides. The antioxidants called as polyphenols has the ability to protect the blood vessels and reduce inflammation. Once the oxidative stress is reduced, the oil also decreases the blood pressure. But, whenever you buy Olive oil, you shouldn’t purchase something that’s mixed with soy and corn oil.
Apple Cider Vinegar
Extracted from apples, Apple Cider Vinegar has served to improve the insulin sensitivity. The person can expect a 6 percent reduction in blood sugar in case he takes the extract before going to bed. However, taking the Vinegar can lead to gastroparesis, a condition of emptying the stomach for a long time. So, if you are thinking about including the Vinegar in your diet, you can mix it with a glass of water and drink the concoction daily.
Strawberries are always considered as to be nutritious fruits due to the presence of anthocyanins. It has been observed that the fruit helps to reduce cholesterol and the insulin level soon after a meal. To your surprise, a serving of one cup can provide plenty of Vitamin C which is known for its anti-inflammatory properties and is good for the heart.
Garlic is nothing but an herb which regulates the blood sugar level, and the LDL cholesterol in the bloodstream. The cloves also help in reducing blood pressure and lose body weight. In case you take Garlic for around 12 weeks, then you might observe a 10 percent decrease in the blood pressure.
Among the healthiest vegetables, it’s safe to consume squash. While the winter varieties include butternut, pumpkin, and acorn, the most commonly available are Italian and zucchini squash. Owing to the presence of zeaxanthin and lutein, the vegetable can protect the eyes from macular degeneration and cataracts.
Shirataki noodles are good for controlling weight and diabetes. As the noodles are rich in Glucomannan, it keeps the stomach full and satiates hunger. In fact, the noodles also control the level of the hunger hormone, ghrelin. However, before you cook the noodles, you need to wash them thoroughly to get rid of the unpleasant odour.
Finally, if you are unable to control diabetes, then you should consult the doctor. You may have to change your diet and rely on medicines and insulin injections. After all, it’s better to keep everything under control before you have to manage a serious condition.