The 11 Ideal Foods for Diabetics

The Ideal Foods for Diabetics  are mostly seeds and vegetables rich in nutrients that help control the disease. Furthermore, Diabetes is a disease that is strictly related to people’s eating habits. Remembering that it is important to have a balanced diet, rich in fiber and always be aware of the amount of carbohydrates in food so that it does not exceed the daily recommendation.

Of course, no single food works miracles, but in a balanced diet some can promote many benefits for people with diabetes . We talked to experts and listed ten foods that are allies of diabetics !

In common, all these foods have a low glycemic index, which is the speed with which glucose enters the body. Foods with high glycemic indexes are not usually recommended for those with diabetes because they raise blood glucose quickly and in turn lead to spikes in insulin, precisely the hormone that diabetics have difficulty producing. Without being able to absorb glucose properly, it stays in the bloodstream and can lead to complications such as oxidation of the vessels.

Generally restricted in sugar, a diabetic ‘s menu should include essential nutrients for the body, without interfering with blood glucose, of course. For this, there are special foods that, in addition to helping to control blood sugar, bring countless benefits to health as a whole. So, check out The 11 Ideal Foods for Diabetics .

1. Eggplant: Eggplant is one of the top Ideal Foods for Diabetics . It contains antioxidant compounds, such as flavonoids that help fight free radicals, responsible for premature skin aging and the development of cancer. The vegetable is still a great ally in the fight against blood glucose. In addition, the soluble fibers present in eggplant have the ability to reduce cholesterol and blood sugar levels, in addition to promoting good intestinal functioning, cleaning the digestive system.

2. Yacon Potato: The Yacon Potato is rich in fiber and probiotics, the yacon potato is famous in the diabetic diet for helping to control the disease. That’s because the tuber is rich in a carbohydrate called fructo-oligosaccharide, which is absorbed by the body slowly, releasing glucose in the same proportions, being one of the  Ideal Foods for Diabetics .

3. Passion Fruit Flour: Passion  fruit flour enters the list of  Ideal Foods for Diabetics  because it contains a large amount of fiber, the flour helps to reduce the absorption of glucose. In addition, in a study using passion fruit peel flour in the diet of normal and diabetic rats, diabetes control was verified, due to its hypoglycemic action and for being rich in pectin, a type of fiber.

4. Green Tea: Famous in slimming diets, green tea is also an ally of Ideal Foods for Diabetics . That’s because it has the EGG catechin, a functional substance that prevents retinopathy (complication of the disease that can affect vision) and diabetic neuropathy (which damages the body’s nerves).

5. Flaxseed: The grain has linolenic acid, an essential substance in the formation of hemoglobin molecules, which helps to reduce cholesterol and glucose levels in the blood. Food still promotes other health benefits. In addition, flaxseed is rich in fiber, helping to reduce cholesterol, glycemic control and good intestinal functioning, in addition to providing a feeling of satiety, reducing appetite.

6. Apple: One of the most popular fruits on the menu, the apple is full of benefits. That’s because it has quercetin, a substance that hinders the accumulation of fat in the arteries by preventing the absorption of cholesterol in the body. The fruit also has pectin, a fiber that helps control blood glucose.

7. Fish: The trump card of this food is in the presence of omega 3, a beneficial fat that promotes many health gains. It is pointed out in some studies as responsible for lowering blood glucose in those who are already diabetic and preventing type 2 diabetes . Some sources of omega 3 are fish such as sardines, tuna and herring, which live in cold waters.

8. Oats: The grain has beta-glucan, a fiber that makes it difficult for the body to absorb fat. The fibers present in oats still help diabetics in controlling blood glucose. Food can be consumed in many forms, such as grains, flakes, bran or even flour. With so many varieties, there’s no excuse not to include this one of the  Ideal Foods for Diabetics  on the menu, right?

9. Cinnamon: Ingredients for both sweet and savory recipes, cinnamon also promotes health benefits for those with diabetes . In addition, the inclusion of cinnamon in the diet of type 2 diabetics improves glycemic control and risk factors for associated cardiovascular diseases.

10. Ginger: Known for being one of the  Ideal Foods for Diabetics and its thermogenic power (which raises body temperature), ginger should be present on the menu of those who suffer from diabetes . In addition, the food has antioxidant substances that promote the improvement of blood circulation, preventing circulatory problems caused by the disease.

11. Chard: The fibers present in the vegetable are great allies for those who want to lose weight, as they form a fecal cake inside the stomach that generates satiety. In addition, chard helps in healing, an essential item of Ideal Foods for Diabetics.