The 7 Best Foods For Diabetics

The 7 Best Foods For Diabetics

For most of us, turning back to sugar and simple carbs is an effective way to speed up weight loss. But for those with diabetes, it can be a matter of life or death. Diabetes is one of the most common diseases in plague culture.

According to the National Diabetes Statistics Report, approximately 29.1 million Americans, or 9.3 percent of the population, had diabetes in 2012. To make matters worse, 208,000 people in that pool were under the age of 20. According to the World Health Organization, the number of diabetics is expected to double by 2030. This is why it is so important to know the best foods for diabetics .

What foods can diabetics eat freely?

Figuring out the best foods to eat when you have diabetes can be challenging.This is because your main goal should be to control your blood sugar levels.

However, it is also important to eat foods that help prevent complications of diabetes such as heart disease. Your diet can play a major role in preventing and managing diabetes ( Reference)

There are plenty of delicious foods that are compatible with diabetes. The best foods for diabetics are low in carbs, low in sugar, rich in fiber, and digestion-slowing macro nutrients like healthy fats and protein, and high in flavor.

Here we’ll take you though the best foods for diabetics

Quinoa

Best Foods For Diabetics
Quinoa- Best Foods For Diabetics

Quinoa is a good source of fiber and protein, making it a smart choice for a diabetes diet, Sarah Koszyk, RDN tells us (Reference)

Several studies have shown that quinoa may play a very great role when coming to manage diabetes. It is rich in proteins and fibers that help you stay full for longer. This helps regulate calorie intake and control weight, which are key in managing diabetes. It is also loaded with many antioxidants that may help reduce diabetes complications such as diabetes, heart disease, and kidney disease.

Also, quinoa causes a relatively slower increase in blood sugar compared to rice and wheat. This is especially useful for people with diabetes where high blood sugar can be dangerous.

I addition Quinoa seeds are considered a super food due to the fact that they are rich in various nutrients and has various health benefits such as follows

  • Weight management
  • Healthy muscles
  • Maintaining cardiovascular health

Fatty fish

Best Foods For Diabetics
Fatty Fish – Best Foods For Diabetics

Fatty fish is considered to be one of the healthiest foods on the planet. Salmon, sardines, herring, anchovies, and mackerel are excellent sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.

Getting plenty of these fats on a regular basis is especially important for people with diabetes, who are at increased risk for heart disease and stroke. DHA and EPA protect cells that line blood vessels, reduce markers of inflammation, and also can help improve the way arteries work . (Reference)

Research suggests that people who eat fatty fish regularly are less likely to develop acute coronary syndromes, such as heart attacks, and less likely to die from heart disease.

Studies show that eating fatty fish can also help regulate blood sugar. A study of 68 overweight and obese adults found that participants who ate fatty fish had significantly improved post-meal blood sugar levels compared to participants who ate lean fish . (Source)

Fish is also a great source of high-quality protein, which helps you feel full and helps stabilize blood sugar levels .

Avocados

Avocados contain less than 1 gram of sugar, few carbohydrates, high fiber content, and healthy fats, so you don’t have to worry about raising your blood sugar levels.

avocado

Avocados decrease the risk for type-2 diabetes. Also they are widely known as a source of healthy unsaturated fats. But did you also know that it lowers the risk of diabetes? A 2008 study published in the American Journal of Clinical Nutrition discovered that women who ate the highest amounts of good fats, as found in avocados, had a 25 percent lower risk of developing type 2 diabetes compared to women who ate the lowest amounts of good fats.

Beans

beans

Among all diabetes managing food you can find Beans are the cheapest, easy to find of yet nutritious, and super healthy. Beans provide a remarkable combination of plant-based protein and soluble fiber that can help promote feelings of fullness and manage blood sugar levels.

They also have a very low glycemic index, which is important for diabetes control. Replacing some meat intake with beans can play a beneficial role in heart health, which is especially important for diabetics because heart disease is one of the most common complications of diabetes.

Greek Yogurt

Best Foods For Diabetics
Best Foods For Diabetics – Greek Yogurt

Looking for a protein-packed solution to fuel your morning? Greek yogurt is the answer. It naturally contains both carbohydrates and protein, an ideal combination to help control hunger and blood sugar levels which makes it a great dairy choice for people with diabetes.

Some research suggests that eating certain dairy products such as yogurt may improve blood sugar management and reduce heart disease risk factors, possibly due in part to the probiotics it contains. (source)

Broccoli

Broccoli is one of the most nutritious vegetables you can get. Half a cup of cooked broccoli contains just 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.

broccoli

According to research from the University of Warwick Medical School, a compound in broccoli known as sulforaphane can help reverse damage to the heart and blood vessels of diabetics. The research team noticed a significant decrease in the amount of reactive oxygen species (ROS) molecules that can damage body cells. Diabetics with high blood pressure have three times the normal amount of ROS. The team found that sulforaphane reversed this increase by 73 percent. Just another reason to follow my mom’s orders.

Extra Virgin Olive Oil

It’s time to upgrade your cooking oil. Extra virgin olive oil is extremely beneficial for heart health. It contains oleic acid, a type of monounsaturated fat that has been shown to improve blood sugar management, reduce triglyceride levels after a meal, and have antioxidant properties.

This is important because people with diabetes tend to have problems controlling their blood sugar levels and have high levels of triglycerides. Oleic acid may also stimulate the fullness hormone GLP-1

Read Also