The 15 Best Foods for Diabetics
The Benefits of the 15 Best Foods for Diabetics are diverse, as they have a large amount of essential nutrients for the general health of the body. Some of the Best Diabetic Foods include dark chocolate , avocados , fish , quinoa , spinach , tomatoes , red onions , broccoli , egg whites, beans , blueberry , oatmeal and many more.
The fact that you are reading this article probably means that you are familiar with Diabetes , perhaps you suffer from this condition yourself, but a little information is always valuable. If you know someone who has Diabetes or has a lifestyle that puts them at high risk for Diabetes , then this is also information that could be very beneficial for you.
Diabetes , quite simply, is a classification of metabolic diseases that result in an elevation of blood sugar. More than 380 million people across the world suffer from this disease and the numbers are increasing every year. The technical name of Diabetes is Diabetes mellitus , but the most important thing is to know the difference between different types of Diabetes .
Type 1 Diabetes: Type 1 diabetes means that the person is unable to produce insulin, a hormone that allows cells in our adipose tissue and skeletal muscles to absorb glucose ( sugar ) from the blood. Having too much blood sugar causes a wide variety of health problems, including increased hunger and thirst (which leads to obesity ), increased urination and even more serious health problems such as kidney failure, heart problems. , damage to your eyesight and even death.
Type 1 diabetes is caused by the autoimmune destruction of the beta cells in the pancreas that create insulin. This type represents approximately 10% of diabetes cases worldwide.
Type 2 diabetes: Type 2 diabetes accounts for the remaining 90% of diabetes cases worldwide and is often referred to as “ adult diabetes ”. Type 2 diabetes is a result of lifestyle, not an autoimmune metabolic disease that you are born with. Type 2 diabetes means that your body is unable to properly utilize the insulin that the pancreas produces, resulting in symptoms similar to those of type 1 diabetes .
The ways in which insulin is replaced in the body can make sugar high or low, both of which can be very dangerous. There is no known cure for diabetes , although there are plenty of medications that people take to control and regulate their blood sugar.
However, there is no other option – other than managing your diet correctly! There are many essential foods that diabetics should add to their diet that can help keep your body healthy and regulate blood sugar in a natural way. According to a recent study, plant-based foods contain antioxidants (polyphenols) that can improve blood sugar in people at risk for diabetes and heart disease. Let’s take a closer look at the 15 Best Foods For Diabetics !
1. Spinach: In fact, cruciferous vegetables of all types, including kale , spinach , Swiss chard and broccoli are beneficial for diabetics . The low calories of these vegetables, combined with their high antioxidant potential, make them ideal for containing chronic disease. One study reported a 14% reduction in the development of type 2 diabetes when green vegetables were a regular part of the diet.
2. Dark Chocolate: The high content of flavonoids and other antioxidants in dark chocolate actually reduce insulin resistance, increase insulin sensitivity, lower cravings for sweet foods and also reduce the chances of heart problems and blood pressure problems. .
3. Beans: The high fiber content of beans is important for managing glucose uptake, but recent research has also shown that legumes are able to decrease the risk of stroke and regulate insulin release in the body. body, making it one of the main reinforcements against Diabetes .
4. Garlic: Although its direct impact on diabetes is unclear, garlic is known to lower blood cholesterol, decrease the chances of blood clots, reduce the risk of stroke, and lower blood pressure, all which are associated with complications or are risk indicators for diabetes .
5. Fish : Not only does the fatty acid ( omega-3 ) present in fish such as salmon , mackerel and herring reduce the risk of heart disease, and the risks that diabetics are already prone to, but the healthy combination of protein and fat actually slows down the absorption of carbohydrates, which helps your body maintain stable blood sugar levels.
6. Blueberries: This superfood is touted for being rich in antioxidants and is still one of the Best Diabetic Foods . The anthocyanins contained in blueberries can significantly reduce the chances of having type 2 diabetes by more than 20%, according to recent research.
7. Egg Whites: Egg whites are a healthy, lean protein and are very low in carbohydrates, which means they don’t affect your blood sugar levels and help prevent the onset of type 2 diabetes .
8. Oats: The high soluble fiber content of oats can help reduce feelings of hunger while also blocking the absorption of carbohydrates, which can keep your blood sugar levels in balance. In addition, it reduces the chances of cardiovascular disease and high cholesterol, which are dangerous for those who suffer from diabetes .
9. Tomatoes: The carotenoids and flavonoids found in tomatoes make them one of the Best Foods for Diabetics and they work as great anti-inflammatory and antioxidant agents in the body, reducing the risk of chronic disease, heart disease, cholesterol and other telltale signs that can often lead to diabetes . They’re also non-starchy vegetables, so they’ll keep your blood sugar levels incheck.
10. Low-fat yogurt: Low -fat yogurt has been shown to be an important booster for diabetics , as the high protein, low fat and low carbohydrate combination reduces the absorption of glucose in our body, while the amount Calcium has been shown todecrease the risk of type 2 diabetes .
11. Quinoa: This alternative grain is a complete protein, which is extremely important for health, and is also rich in fiber, which increases insulin sensitivity and regulates the absorption of carbohydrates in the body, preventing fluctuations in blood sugar level that diabetics have to avoid.
12. Red Onions: The antioxidants found in red onions such as quercetin, capsaicin and flavonoids make them powerful anti-cancer foods. They are good for boosting heart health and reducing the chances of chronic diseases such as diabetes .
13. Almonds : These modest almonds provide a huge amount of magnesium and monounsaturated fats, which regulate carbohydrate metabolism. Research has also shown that a diet rich in magnesium , such as those that include almonds, helps reduce your chances of developing type 2 diabetes by more than 30%.
14. Olive Oil: Studies have shown that replacing butter and lard with olive oil can reduce your chances of developing diabetes by more than 50%. Not to mention the important antioxidants and monounsaturated fats that reduce heart disease and cholesterol, diabetics are prone to both problems.
15. Sweet Potato: Sweet potato has been proven to reduce A1C levels (a measure of blood sugar) by up to 0.5%, while anthocyanins and other antioxidants help prevent chronic diseases such as coronary heart disease and cancer . , for which diabetic patients are at greater risk.