A s someone with diabetes, you probably already know that physical activity and nutrition are important aspects of a balanced lifestyle. Following a nutritious plan with the best foods for diabetes and staying active will help in keeping your blood sugar level constant. The food you choose to eat, the amount, and the time are essential factors in maintaining a healthy blood sugar level.
Although there is no diabetes-specific diet, the foods you consume impact not only how successfully you manage your diabetes but also on how energetic you are and how well you feel. We have outlined some of the best foods for diabetes that you can eat to have a healthy and balanced diet.
1. Leafy Green Vegetables
Green veggies like collards, spinach, and kale are high in vitamins and minerals like vitamin A, C, E, and K and iron, calcium, and potassium. These nutrient-dense foods are also low in calories and are considered digestible carbs, so they won't significantly impact blood sugar levels, making them excellent for diabetes.
According to some data by NIH, people with diabetes have lower vitamin C levels than those without diabetes. They may require more vitamin C. Vitamin C is a powerful antioxidant with anti-inflammatory properties. People with diabetes can improve their vitamin C levels while lowering inflammation and cellular damage by increasing food intake rich in vitamin C, such as cabbage, bok choy, and broccoli.
2. Fatty Fish
Sardines, herring, salmon, anchovies, and mackerel are high in the omega-3 fatty acids DHA and EPA, which offer significant advantages for heart health. People with diabetes are also more prone to having heart diseases and stroke and should regularly get enough of these fatty acids. DHA and EPA are fatty acids that protect the cells lining your blood vessels and have been known for lowering inflammation and helping your arteries function better.
A study proves that fatty fish consumption helps manage blood sugar levels. Participants who ate fatty fish had significantly lower post-meal blood glucose levels than those who ate lean fish, stated the study involving 68 individuals who were overweight or obese. Fish is a fantastic source of high-quality protein, which relieves your hunger and, at the same time, keeps your blood sugar levels in check.
3. Beans
Beans are an excellent alternative for people with diabetes. This plant-based protein can help satisfy people's hunger while reducing their carbohydrate intake at the same time. Beans have a low glycemic index and prove better for controlling blood sugar levels than other starchy foods. Furthermore, beans are high in iron, potassium, and magnesium, among other minerals. They're highly adaptable as they can be used in several dishes like chili, stew, or veggie wrap.
According to a North Dakota State University study, beans may also help patients manage their blood sugar levels because they are a complex carbohydrate, and they take longer for the body to digest than other carbs. According to the same study, beans aid in weight loss and help you manage your cholesterol levels, and regulate blood pressure.
4. Whole Grains
If there's one thing people with diabetes should be eating, it's whole grains. These have high fiber content and provide nutrients much more than normally processed white grains. The reason that most people with diabetes should have a high fiber intake is that fiber slows down the digestion process. Less absorption of nutrition helps in keeping blood sugar levels steady.
White bread and rice both have a much higher glycemic index (GI) as compared to whole grains and whole wheat. This proves that they have a much lower impact on blood glucose levels. Try whole-grain options instead of white spaghetti, white bread, or white rice. Some great examples that you should try and include in your diet are buckwheat, brown rice, millet, and whole oats.
5. Nuts
Nuts are high in fiber and low in net carbohydrates in general. However, there are a couple that has more than others. One ounce of nuts provides essential healthy fats while also aiding appetite management. They also contain magnesium and fiber. Omega-3 fatty acids are found in walnuts and flax seeds, among other nuts and seeds, making them perfect for diabetes.
It has been noted in a 2019 study that nuts may also assist people with diabetes in improving their cardiovascular health. Many tree nuts like almonds, walnuts, pistachios, and hazelnuts, were found to lessen the risk of heart disease and death in the study involving over 16,000 people with type 2 diabetes proving these to be one of the best foods for diabetes.
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- The 5 Best Foods For Diabetes
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