Top 10 Foods for Diabetics
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Top 10 Foods for Diabetics
top ten foods for diabetics
If you are diabetic then it is necessary that you choose your food wisely. Certain food when consumed can make your blood sugar level spike rapidly while there are other foods that can help you in fighting the disease. In this article, we will share the top 10 foods that help in fighting diabetes and keep your blood sugar in control.
Non-Starchy Vegetables
Beets, Carrots, Artichokes, Asparagus, Tomatoes, Broccoli, etc., all fall under the non-starchy vegetable category. These vegetables are packed with nutrients and are low of calories. Since, they are loaded with fiber, they satisfy your appetite. Buy having them on your plate you can ensure that you are limiting your simple carbs intake (which is known to spike blood sugar) and saturated fats intake (known to increase insulin resistance). Avoid vegetables like corn, peas and potatoes.
Berries
Berries like strawberry, blueberry, raspberry, blackberry, etc., are loaded with Vitamin C and great anti-oxidant and anti-inflammatory properties. They have low GI index which makes that especially beneficial for diabetics.
Beans
Rich in protein and fiber, beans are also low on the Glycemic Index. They also have lots of essential minerals like magnesium and potassium.
Non-Fat Milk and Yogurt
Fortified with Vitamin D, these dairy products are a must in a diabetic's diet. They are also low of GI index.
Salmon and Other Oily Fishes
The most important nutrient in salmon is perhaps omega-3 fatty acid which is known to lower risks of heart diseases. Among other nutrients it contains are selenium and vitamin D which are a must for healthy bones, skin, nails and hairs. Other such fishes include herring, sardines, and mackerel.
Walnuts, Flax Seeds and Nuts
Excellent sources of magnesium, fiber and omega-3 fatty acids, Walnuts and Flax seeds have low GI index and hence can curb hunger for long. Walnuts contain vitamin E, folic acid, zinc, protein and alpha-linoleic acid which is very good for heart health and helps in lowering cholesterol.
Green Leafy Vegetables like Kale, Collard Greens, etc.
Kale is an excellent source of nutrients like Vitamin A and Vitamin K. It contains chemical called glucosinolates which prevents the occurrence of cancer. It is also known to reduce high blood pressure. Collard greens, Swiss chard, etc., are known to have similar properties and hence they are a must in a diabetic's diet.
Oatmeal
Loaded with soluble fiber, oatmeal is a wonder food for diabetics. It prolongs the process of converting carbs into blood sugar; hence it lessens the likelihood of a spike in blood sugar. If you don't like the taste of oatmeal, try adding ground oatmeal to pancakes, stews, waffles, muffins, etc.
Olive Oil
Olive oil is known for its heart benefits. The good fat in olive oil does not increase insulin resistance. It also slows down the process of digestion. It is a must food for diabetics.
Cinnamon
Cinnamon is a wonder food that can effectively lower your blood sugar. Just add ½ tsp of powdered cinnamon into your diet every day and see the change.
By choosing your foods wisely one can manage diabetes effectively. Make a life changing decision by incorporate these super foods in your diet.
References
https://www.helpguide.org/life/healthy_diet_diabetes.htm