DIET FOR DIABETES – Figuring out the best diet foods to eat when you have diabetes diesease can be tough.
That is because your main purpose should be controlling your blood sugar levels.
However, it’s also important to eat foods that helps to prevent blood sugar level complications like heart disease.
Your diet foods can have a major role in preventing and managing blood sugar levels (1Trusted Source).
Here are the 15 best diet foods for people living with diabetes, both for type 1 and type 2.
DIET FOODS FOR DIABETES
1. Fatty Fish
Some people’s consider fatty fish to be one of the healthiest foods on the earth.
Salmon, sardines, herring, and mackerel are good sources of the omega-3 fatty acids DHA and EPA, which have very major benefits for our heart health.
Getting enough of these fats daily is especially important for people’s with diabetes. who have an increased the risk for heart disease.
DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and may helps to improve the way of your arteries function (3Trusted Source, 4&5&6Trusted Source).
Research indicates that people who eat fatty fish regularly have a lower risk for acute coronary syndromes, like heart attacks, and are less likely to die from heart diseases (7, 8Trusted Source).
Studies and researches show that eating fatty fish may also help regulate your blood sugar level.
A study in 66 adults with overweight and obesity found that participants who consumed fatty fish had a significant improvements in post-meal diabetes, compared with participants who consumed lean fish.
Fish is also a great source of high amount protein, which helps you feel full and helps stabilize diabetes(10Trusted Source).
2. Leafy Greens
Leafy green vegetables are low in calories.
They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect diabetes.
Spinach, kale and other leafy greens are good sources of many minerals and vitamins, including vitamin C.
Some evidence suggests Trusted Source that people with high blood sugar have lower vitamin C levels than people without diabetes and may have greater vitamin-C requirements.
vitamin C – rich dietary foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage.
leafy greens is good foods that are good sources of the antioxidants lutein and zeaxanthin.
These antioxidants protect your eyes from macular degeneration and cataracts, which are common high sugar level complications.
AVOCADOS is good source of diet for Diabetes
The avacado fruit have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.
Avocado consumption is also associated with improved overall diet quality and significantly helps to lower body weight and BMI (Body mass index) (16Trusted Source).
This makes them an ideal snack for people with high blood sugar level, especially since obesity increases your chances for developing diabetes diesease.
Avocados may have properties specific to preventing high blood sugar level.
More research is needed in humans to establish the connection between avocado fruit and high blood sugar level prevention.
Eggs provide amazing healthy health benefits.
In fact, they’re one of the best source for keeping you full and satisfied in between meals.
Daily bases egg consumption may also reduce your heart disease risk in several ways.
Eggs helps to decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels and modify the size.
A 2019 study found that eating a high-fat, low-carb breakfast of eggs could help individuals with high blood sugar level manage blood sugar levels throughout the day.
Older research has linked that egg consumption with heart disease in people with diabetes.
But a more recent review of controlled studies found that consumption of 7 to 12 eggs per week as part of a nutritious diet did not increase heart diseases risk factors in those with high blood sugar level.
What’s more, some research suggests that eating eggs may reduce the risk of stroke(rupture of an artery to the brain).
In addition, eggs are a good source of lutein and antioxidants that provide protection against the eye dieseases.
The more benefits of eggs are primarily due to nutrients found in the yolk rather than the white area.
5. Chia Seeds
Chia seeds are a wonderful food for people with high blood sugar level.
They’re extremely low in digestible carbs, yet high in fiber.
In fact, 11 of the 12 grams of carbs in a 1-ounce (28 gram) serving of chia seeds are fiber, which doesn’t raise blood sugar.
The viscous fiber in chia seeds can actually helps to decrease diabetes. by slowing down the rate at which food moves through your gut and is absorbed.aa
This seeds may helps you achieve a healthy weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in individuals with high blood sugar level.
A study involving 76 adults with obesity or overweight and diagnosed with type 2 diabetes found that chia seed consumption supports weight loss and helps maintain good glycemic control.
Additionally, chia seeds have been shown to help reduce high blood sugar and inflammatory markers.
Beans are cheap, nutritious, and super healthy food.
The Beans are a type of legume high amount of vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber.
They also have a very low glycemic index, which is important for managing high blood sugar level.
Beans may also help prevent diabetes ( high blood sugar level).
7. Greek Yogurt
Greek yogurt is a great source choice for people with diabetes.
Some research suggests that eating certain dairy products like Greek yogurt may helps to improve blood sugar management and decrease heart disease risk factors, perhaps partly due to the probiotics it contains.
Studies also indicate that yogurt consumption may be associated with blood glucose and insulin resistance of lower levels.
Additionally, yogurt may reduce your risk for diabetes disease.
A long-term study involving health data from 95,000 -100,000 participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes.
It may also help you to lose weight, if that’s a personal goal.
Studies show that yogurt and other dairy sources may lead to weight loss and improved body composition in people with type 2 diabetes.
Greek yogurt contains only 5–8 grams of carbs per serving, which is lower than the conventional yogurt.
It’s also rich in protein, which may promote weight loss by reducing appetite and reduce calorie intake.
Nuts are delicious and nutritious source of diet for diabetes.
The Nuts are healthy source and All types of nuts contain fiber and are low in net carbs.
Here are the amounts of digestible carbs, per 28-gram (1-ounce)serving of nuts, according to the U.S. Department of farming Agriculture.
- Almonds: 2.5 grams
- Brazil nuts: 1.4 grams
- Cashews: 7.7 grams
- Hazelnuts: 2 grams
- Macadamia: 1.5 grams
- Pecans: 1.3 grams
- Pistachios: 5 grams
- Walnuts: 2 grams
Research on a variety of different nuts has shown that regular consumption of nuts may reduce inflammation and lower blood sugar level, HbA1c (a marker for long-term blood sugar management) and LDL (bad) cholesterol levels.
Nuts may also help people with high blood sugar level improve their heart health.
A 2019 study involving over 16,000 participants with type 2 diabetes found that eating tree nuts — such as almonds, walnuts, hazelnuts and pistachios — helps to lowered their risk of heart disease and death.
Research also indicates that nuts can helps to improve blood glucose levels.
A study in subjects with type 2 diabetes found that consumption of oil of walnut daily improved blood glucose levels.
Broccoli is one of the most nutritious vegetables around the all vegitables.
A half cup of cooked broccoli contains only 28 calories and 3 grams of digestible carbs, along with important nutrients like magnesium and vitamin-c.
What’s more, studies in people with high blood sugar level have found that eating broccoli sprouts may help lower insulin levels and protect against cellular damage.
Broccoli helps to manage your blood sugar levels.
One study found that consuming broccoli sprouts led to a 10 % reduction in blood glucose in people with diabetes.
10. Apple cider vinegar
Apple cider vinager is very beneficial for our health.
Although it’s made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon of apple cider vinegar.
According to a data of six studies, including 319 patients with type 2 diabetes, apple cider vinegar has beneficial effects on fasting blood sugar and HbA1c.
It may also decrease blood sugar response by as much as 20% when consumed with meals containing carbs.
To incorporate apple cider vinegar into your diet food for diabetes, begin with 1 teaspoon mixed in a glass of normal water each day.
For its tiny size and low calorie count, garlic is incredibly nutritious food.
3 grams of raw garlic, which is roughly 4 calories, includes
- Manganese: 2% of the Daily Value
- Vitamin B6: 2% of the DV
- Vitamin C: 1% of the DV
- Selenium: 1% of the DV
- Fiber: 0.06 grams
Researches indicates that garlic contributes to improved blood sugar management and can helps to regulate cholesterol.
Although many studies that determine garlic is a proven healthy option for people living with high blood sugar level include abnormal dietary amounts of garlic, the data analysis cited above only included servings from .05–1.7 grams.
one clove of garlic is around 3 – 3.5grams.
Research also indicates that garlic can help to low blood pressure and regulate cholesterol levels.
12. Extra-Virgin Olive Oil
Extra-virgin olive oil is extremely beneficial for heart health, It is good source for diabetes.
It contains oleic acid, a type of monounsaturated fat that has been shown to improve glycemic management, reduce fasting and post-meal triglyceride levels, and have antioxidant properties, which is very beneficial for high blood sugar level people.
This is important because people with diabetes ( high blood sugar level) tend to have trouble managing blood sugar levels.
Olive oil also contains polyphenols(antioxidants).
Polyphenols decrease inflammation, protect the cells lining your blood vessels, keep your LDL (bad) cholesterol from becoming damaged by oxidation, and lower blood pressure.
Be sure to choose extra-virgin olive oil for diabetes diet.
THE BOTTOM LINE
This 12 foods are good for diabetes diet. The diabetes patient must want to start this diet for life. Heath is wealth.