The 35 Ideal Foods for Diabetics
The Ideal Foods for Diabetics are very effective in controlling blood glucose. In addition, balanced meals are the key to avoiding diseases and protecting your body. Following a menu with fruits, vegetables, vegetables, seeds and grains helps keep blood sugar under control , but don’t forget, caution is needed, even when foods are beneficial, because even options that seem perfect can contain sugar. Stay tuned and, when in doubt, consult an endocrinologist or a nutritionist. So, check out The 35 Ideal Foods for Diabetics.
Apple: Apple is one of the main Ideal Foods for Diabetics. The great highlight of this fruit in the diet of those who have diabetes is the presence of a fiber called pectin. It is efficient in controlling blood glucose and bad cholesterol (LDL). If consumed cooked together with Cinnamon , it is still possible to prolong the feeling of satiety.
Blueberry: Those who have diabetes should bet on this fruit. Despite not being so common on the menu of many people, blueberry is a source of antioxidants, reducing the action of free radicals, molecules that, in excess, can trigger the emergence of tumors, heart disease and even Alzheimer’s disease. In addition, it fights infections and strengthens the immune system.
Avocado: Because it is low in sugar and rich in monounsaturated fat, which increases good cholesterol, this fruit is indicated for diabetics . In addition, this fat slows down the process of absorption of food, promoting greater satiety.
Cherry: The red fruit contains quercetin, a type of flavonoid that is very effective in lowering cholesterol and triglyceride levels. Therefore, cherry is part of Ideal Foods for Diabetics. It increases the action of enzymes involved in the breakdown of fat molecules, taking a good part of them from the circulation, which helps – and a lot – the heart. Cherries are still a source of potassium, an essential mineral for all the muscles in the body. What makes it even more special is niacin, a B-complex vitamin that prevents headaches and facilitates digestion.
Lemon: The fruit helps regulate insulin levels and prevents diabetes. Lemon is also a source of geraniol, a substance capable of inhibiting the multiplication of cancer cells by interfering with the action of enzymes that act in cell proliferation. Limonene, a compound found in the bark, has the ability to easily penetrate the tissues and cells of the body, acting as a solvent for toxins and fats.
Blackberry: Although it has a high glycemic index, blackberry is one of the Ideal Foods for Diabetics, as it is rich in compounds that accelerate the release of insulin, improving glucose synthesis. The fruit is also a friend of hypertensive patients, as it helps to normalize blood pressure .
Coconut: Coconut is one of the Ideal Foods for Diabetics, as the main quality of this food is that it contains anti-cancer properties. The magnesium contained in coconut strengthens bones and cartilage. It also acts as an astringent on hemorrhoids . When combined with other fruits or carbohydrates, coconut helps to reduce the glycemic load.
Orange: In addition to being a source of Vitamin C , which is important for immunity, the fruit is rich in fiber, which helps the intestines to function regularly and gives satiety. Orange also has potassium , which helps control blood pressure and, therefore, maintains cardiovascular health.
Yacon Potato: Nutritionists recommend: recipes that include yacon potatoes in their preparation are the most suitable when it comes to diabetes control. This is due to the presence of a special fiber capable of shielding health against glycemic peaks. The yacon potato is more like a fruit with a delicate flavor similar to that of the pear . The yacon potato is rich in insulin, a type of fiber that the body cannot digest, so it is low in calories (despite the sweet taste) and low on the glycemic index.
Consuming yacon can help with weight loss and increases insulin sensitivity, according to a study published in the journal Clinical Nutrition (in 2009), which is great for anyone who has (or wants to prevent) diabetes. With less than 20 calories per 100 grams, yacon potatoes contain antioxidants and a lot of potassium (helps fight water retention and deflate). It must be eaten raw.
Beetroot: Although known for its cardioprotective capabilities, it also offers a special benefit in fighting diabetes , which is why beetroot is one of the Ideal Foods for Diabetics as it is highly rich in fiber. However, there is a caveat: beets contain a large amount of sugar, so their consumption should be moderate. Inserting 2 tablespoons (soup) of the raw vegetable in the middle of the salads is ideal. It is even recommended to consult your nutritionist to make sure that it can be part of the diet.
Eggplant: Due to the high concentration of fibers present in the vegetable, blood sugar is absorbed more slowly, a factor that contributes to the control of glycemic levels.
Sweet Potato: Allied to the diet of athletes, this version of the potato is very rich in complex carbohydrates, that is, those that are slowly absorbed by the bloodstream, taking a long time to turn into sugar and, with that, stabilizing glucose levels.
Carrot: Carrot is one of the main Ideal Foods for Diabetics . In addition to contributing to the health of the skin and eyesight – thanks to the good amount of beta-carotene in the vegetable -, Carrots are rich in vitamins, minerals, antioxidant substances and fibers, bringing the feeling of prolonged satiety. Therefore, its intake is allied to the balance of all health in relation to diabetes .
Pepper: With a strong and striking flavor, it is difficult not to recognize the vegetable in a meal. The ideal accompaniment to fish, stews, roasts and salads brings with it an excellent amount of antioxidant substances, which free radicals produced by cells. Another advantage of the food is the presence of capsaicin, a substance capable of acting against bad cholesterol (LDL) and diabetes.
Pea: Although small, this legume carries a list of nutrients. Provided with the presence of Folic Acid , the food is ideal for protecting heart health, as well as contributing to the benefit of the body in general. The fibers present in it are also responsible for helping to fight diabetes and bad cholesterol.
White Beans: In addition to being one of the main Ideal Foods for Diabetics , this food has the presence of a special substance called phaseolamine, which has the ability to prevent the absorption of about 20% of the carbohydrates present in ingested foods, an advantage quite a bit. for the health of diabetics .
Lettuce: Unanimity on the Brazilian table, the most common salads are composed of this vegetable. Best of all is that there are different types of lettuce – including purple, curly, smooth and American – that can strengthen health with a great quality of vitamins and minerals found in the leaf.
Another benefit of this food is the fact that it contains calming properties – thanks to a substance called lactucin -, capable of warding off evils such as stress , insomnia and anxiety. So remember: a balanced diet that respects the daily caloric amounts allowed and that protects the body as a whole must have lettuce in its different variations as an ally.
Arugula: Dark green vegetables, in general, are excellent body protectors and, in addition, they help to ward off risk and even control diabetes . That’s because they have the presence of Calcium , Iron , fiber and Phosphorus , nutrients capable of shielding the immune system, controlling blood glucose levels and warding off a series of diseases. Arugula , in particular , stands out as one of the best leaves in the nutritional medium, since the amount of nutrients contained in it are numerous.
Cabbage: Queen of vegetables and full of versatility, cabbage is also one of the Ideal Foods for Diabetics, as it is very easy to include it in the menu to maintain a healthy and balanced diet. Here are some tips: prepare a nice glass of cabbage juice, sauté the leaf in garlic, onion and olive oil to serve as a side dish at lunch or dinner, include it in functional preparations (such as bread, cake and pancake dough) or consume it in natura, in the form of a salad. The organism can only win!
Chard: It is not difficult to recognize it at the fair: with a unique appearance and unmistakable shape, it is worth including it in your cart and enjoying this source of health. An advantage of Swiss chard is the fact that it contains a good amount of water which, together with its antioxidant properties, helps in the balance of the body, in order to facilitate the elimination of undesirable toxins. Fibers are also part of the food composition, a key factor in the control and prevention of diabetes.
Pumpkin Seed: Despite being despised by many people, it has greater nutritional value than you might think. Pumpkin seeds contain protein, essential amino acids, and are rich in fiber. Among the fats present, a valuable amount of monounsaturated and polyunsaturated fats, important for cardiovascular health, stand out. In addition, there are in these seeds some minerals such as Magnesium , Zinc and also Potassium , which helps in controlling blood pressure.
There are no contradictions for the consumption of these seeds, which can be eaten raw, with or without the shell, in addition to being an option to include them in juices, soups and salads. Their main highlight is the presence of curcurbitacin, which has anti-inflammatory properties, useful in prostate and urinary system pathology.
Sunflower Seed: This option is already more caloric, with about 580 calories for every 100g. However, sunflower seeds are rich in mono- and poly-unsaturated fatty acids, also containing fibers and minerals such as potassium , magnesium , iron and phosphorus , in addition to B vitamins. It can be noted that these seeds are rich in vitamin And , an antioxidant nutrient.
Due to its vitamins and minerals, anti-inflammatory and antioxidant properties, when consumed in appreciable amounts, about 1 tablespoon a day, it can be useful in controlling blood pressure, in addition to helping blood circulation, contributing to cardiovascular health. and bone.
Mustard Seed: As one of the main Ideal Foods for Diabetics, mustard has a variety of plants, in which black mustard (which has a spicy flavor), white (with a milder flavor) and brown mustard stand out. It is part of the same family as watercress and its leaves and seeds are used from it, which can be eaten whole or ground. Its whole grains or widely used in preserves, in the preparation of meats and fish, while, in powder, it can be used in the preparation of curry, in addition to increasing sauces and salads.
They have proteins, fibers, mono- and poly-unsaturated fats, minerals such as Phosphorus , Iron , Zinc , Selenium , Calcium and B-complex vitamins and high concentrations of phenolic compounds. Regular consumption can prevent some types of cancer, as it is rich in antioxidant and anti-inflammatory substances.
Poppy Seed: It contains relevant amounts of mono- and poly-unsaturated fats, as well as proteins and minerals and minerals such as Magnesium and Potassium . Despite its origin, its use in preparations does not pose a risk of intoxication. In addition, it has anti-inflammatory property, assists in the digestive process and circulatory system.
Flaxseed: The grain not only has the power to control diabetes but also helps in the proper functioning of the intestine and contributes to a healthier skin. All this is due to the presence of mono and polyunsaturated fats in its composition. They work by reducing bad cholesterol (LDL) and still contribute to good cardiovascular health. The option is also great for those who want to lose weight.
Flaxseed fibers help with weight loss, as they absorb water and form a gel that slows down the emptying of the stomach. This increases satiety, thereby reducing appetite and controlling binge eating.
Quinoa: Due to its high nutritional value, quinoa is an Ideal Food for Diabetics , in addition, quinoa is rich in antioxidants, which play an important role in reducing inflammation and protecting cells from damage. Its greatest benefit is that it has higher fiber and protein contents when compared to other grains and legumes. In addition, quinoa has a higher content of essential amino acids (lysine and methionine), so it is a more complex grain from a nutritional point of view, but, according to research, the ideal is to consume it cooked.
Oatmeal: Quite popular, oatmeal remains a staple in many meals, as a side dish and even breakfast meals. It is primarily known for its ability to lower cholesterol levels and promote cardiovascular health, but it also has many other health benefits.
Oatmeal even helps in improving constipation , which is a risk factor for bowel cancer. It is an energy cereal, famous for increasing physical resistance. As it is hypoglycemic, it helps to regulate the glycemic rate (blood sugar), being especially recommended for diabetics.
Rye: Another essential grain, rye is also rich in Magnesium , an important mineral in the prevention of diabetes . In addition, it is also part of the Ideal Foods for Diabetics as they promote weight loss, acting against obesity in preventing the development of serious diseases caused by the disorder. In the intestine, this gel of the feeling of satiety, related to weight loss. This same gel increases the volume of feces, which facilitates the functioning of the intestine, and reduces the absorption of cholesterol.
Passion fruit: Fruit flour helps reduce glycemic spikes and insulin production. This is because when the hormone is released in the body in large quantities, some tissues and organs begin to decrease their response to it, requiring more energy – this process is called insulin resistance, which, when reversed, causes type 2 diabetes . For those who already have the disease, flour helps to balance blood glucose, stabilizing the problem. It is rich in fiber and low in carbohydrates, so it is more suitable, being an ally for type 1 and 2 diabetes.
Eggplant: Due to the good amount of fiber, flour helps to increase the feeling of satiety and prevents the body from absorbing fats. Eggplant is one of the Ideal Foods for Diabetics to control the compulsion for sweets, as it avoids the glycemic peak and the severe drop in blood glucose. The main fiber in flour is soluble, which acts to reduce cholesterol and blood glucose. Food also protects liver functions, increasing the production of bile, which fights cholesterol.
In addition, eggplant flour is rich in anthocyanins, which are the same antioxidant present in grape juice and wine, fighting excess free radicals, that is, protecting organs from inflammatory diseases and premature aging. It is important to remember that the food does not have good fermentation, so to use it in cake and bread recipes, I need to mix it with another flour, preferably wholemeal, which is equally healthy.
Green Banana: The great asset of this version is the presence of resistant starch – a type of carbohydrate that passes intact through the small intestine, leaving beneficial substrates for the intestinal flora for the large intestine. Resistant starch is similar to dietary fiber that is neither digested nor absorbed by the small intestine.
Thus, in the large intestine, it is fermented, producing substances that serve as an energy source for the production of beneficial bacteria in our intestine. These bacteria have the ability to maintain the integrity of the mucosa of our intestine, which is responsible for the proper absorption of nutrients and the barrier to the entry of harmful substances.
White beans: Fascolamine, a substance present in flour, is a glycoprotein that helps in the treatment of diabetes and reduces blood triglyceride levels, as it decreases the absorption of carbohydrate (starch) found in pasta, potatoes, rice, breads and cookies. . The substance inhibits the activity of human alpha-amylase enzyme, which is responsible for transforming ingested starch into glucose.
This enzyme, present in saliva and released by the pancreas in the intestine, acts after food, during the digestion process, breaking down ingested starches and converting them into blood sugar, which will cause an increase in blood glucose (sugar rate in the blood). blood).
With the inhibition of the alpha-amylase enzyme, starches cannot be digested and are sent directly to the intestine for elimination through the feces. These mechanisms present a safe alternative to weight loss diets for diabetics who need to decrease the amount of circulating sugar and to decrease triglycerides, favoring heart health”, against Fernanda.
Apple: Flour is rich in pectin, a soluble fiber that promotes a feeling of satiety, helping to lose weight, so the apple is one of the main Ideal Foods for Diabetics . The substance makes glucose absorption less efficient, causing sugar to be absorbed more slowly, which prevents the transformation of sugars into fats. In addition, pectin helps in the regulation of intestinal transit, as it increases the fecal cake and retains more water, collaborating with the proper functioning of the intestine.
Grape: Food is a source of antioxidants that guarantee eye and heart health. Grape flour, in this case, is for those who want to have the antioxidant benefits of wine without having to drink it every day. Luteonin is an important phenolic compound for vision, especially indicated for senile vision loss or for decompensated diabetics, who need to take extra care with vision.