Foods That Help Control Diabetes!

If you have diabetes , you know that there is a long list of foods you should stay away from namely those high in sugar, sodium and saturated fat. But there are also a lot of foods you should add to your diet to help keep your blood sugar levels in check. Diabetes is a disease that is related to people ‘s eating habits.

Diabetes occurs when there is an increase in blood glucose that is produced from digested food in the intestine, which turns into sugar. In the blood, glucose is used by the tissues as energy and its use depends on the presence of insulin, which is a substance produced in the cells present in the pancreas. To avoid the lack of control of diabetes , carriers need to do a dietary reeducation. So, find out what are the 10 foods that help control diabetes .

1. Oats:

Oatmeal contains beta-glucan, which is a heart-healthy soluble fiber that slows down digestion. This prevents large spikes in blood sugar levels. Furthermore, the beta-glucan in oats was also shown to be effective in improving insulin sensitivity, according to a study published in 2013 in the journal Food and Nutrition Research . and remember to eat about four tablespoons of oatmeal a day.

2. Salmon:

Salmon is a rich source of essential nutrients, including Protein , Niacin  and Vitamin D. Salmon is also a good source of omega-3 fatty acids, which can help reduce inflammation associated with insulin resistance. Additionally, a study published in 2013 in the journal Food and Nutrition Research showed that omega-3s may also help protect heart health, which is especially important for people with diabetes because of their risk of heart disease.

3. Almonds:

Almonds are rich in vitamin B, vitamin E , fiber, iron , protein , magnesium and zinc and low in carbohydrates, as they cause blood sugar levels to rise. In addition, almonds are an excellent source of unsaturated fats, which can help lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Studies carried out by the journal Diabetes Care Science , with more than 500 thousand people concluded that the consumption of magnesium helps to reduce the risk of type 2 diabetes. The guideline is to consume up to about four units of almonds a day.

4. Orange:

Orange  is an excellent source of pectin, a soluble fiber that helps reduce LDL cholesterol levels. Although oranges are sweet, they actually have a low glycemic index (GI), according to the American Diabetes Association (ADA).

5. Beans:

Beans are rich in soluble fiber and are still a cheap source of protein with a low (GI) glycemic index, making them ideal for preventing large swings in blood sugar levels. Also, foods rich in soluble fiber are beneficial in slowing the rise in blood glucose levels because it takes longer for your system to break down fibrous foods.

6. Cabbage:

Kale is rich in a number of essential nutrients, including vitamin A , vitamin B6 , vitamin C , vitamin K and folic acid. In addition to minerals such as Calcium and Magnesium . In addition, it is still rich in fiber, flavonoids and other antioxidants. Kale is also low in carbohydrates, sodium and cholesterol. It also contains bile acid sequestrants, substances that lower LDL cholesterol and limit the absorption of dietary fat.

7. Cinnamon:

Cinnamon has been used for thousands of years to treat various health problems, according to the American Diabetes Association (ADA). Recently, the spice has been touted to be quite beneficial for people with diabetes as it helps to improve blood sugar control.

In addition, a 2012 study published in the journal  Nutrition Research  found that cinnamon supplements lowered blood sugar levels in people with type 2 diabetes. And in 2013 a study published in the  Annals of Family Medicine  showed that cinnamon is associated with a significant drop in fasting blood sugar levels. However, more studies are needed to confirm the possible health benefits of cinnamon, according to the  American Diabetes Association  (ADA).

8. Apple Cider Vinegar:

The health benefits of vinegar are under investigation, but a 2004 study published in Diabetes Care Science found that vinegar can significantly improve insulin sensitivity in people with diabetes or insulin resistance.

Studies have shown that the effects of vinegar on the body are similar to the effects of metformin on diabetes, which is the drug used by diabetics. A 2012 study published in the Journal of Community Hospital Internal Medicine found that vinegar helped to slow the absorption of sugar. Two tablespoons of apple cider vinegar added to meals improved fasting blood sugar levels and insulin sensitivity.

9. Green Tea:

Several studies have been and are being conducted on the effects of green tea on many serious diseases, including diabetes, cancer and heart disease, according to the  National Center for Complementary and Alternative Medicine.

While several previous studies have not shown that green tea helps control blood sugar levels, a 2013 study done in Japan showed that people who drank six or more cups of green tea were 33% less likely to develop type 2 diabetes than people who consumed one cup of green tea per week.

Furthermore, another study conducted in Taiwan found that those who drank green tea regularly for more than a decade had smaller waistlines and a lower body fat composition than those who did not consume green tea regularly. Green tea is a beverage that contains polyphenols and especially antioxidants that have been shown to help regulate glucose in the body, helping to prevent or control diabetes.

10. Flaxseed:

Flaxseeds are an excellent source of Magnesium , Magnesium helps control blood glucose and the release of insulin in the body. It is also nutritious because it is rich in fiber and good fats. If you already have diabetes, you can control it by eating 5 to 6 times a day, always in small portions. Include foods that are high in fiber in your diet. Avoid eating foods rich in saturated and trans fats and cholesterol.

And start eating meats with excess fat, sausages and smoked meats in moderate doses. In addition, the preparation of your meals can be done with vegetable oils such as soybean, canola or sunflower, in addition to olive oil and Reduce the amount of salt in your diet and practice physical exercises daily.