Diabetes is a serious condition and people with it need to be really cautious about their diet from the very beginning because the diet plays a vital role in regulating the glucose level in blood as well as the glucose sensitivity of the body. Your doctor must have already suggested you about the foods that you should avoid, as well as the foods that you should take only in well-measured quantity, if you have diabetes.
This article will provide you with information on the foods that are best suited for the people suffering from diabetes. Keep it in mind that diabetes might have prevented you from consuming some particular foods that you might have actually liked, but still there are ample of things that you can have without breaking the restrictions of your doctor. Read on to know the best foods for patients of diabetes and also why they are considered good for the diabetic patients,
Amongst all the vegetables out there in the market, broccoli is the best one for the diabetic patients. This cruciferous vegetable has a high sulforaphane content that is capable to trigger a number of processes in the body which helps in controlling the inflammation helping the natural sugar control process of the body. This compound also minimizes damage to the blood vessels which is often caused due to high sugar levels in the blood. Sulforaphane also interact with a number of potentially toxic elements generated within the body and turns them to simpler forms that are easily removed through excretion.
Spinach reduces the risk of getting diabetes and hence it not only makes an ideal leafy vegetable for the diabetics but also for the people in the pre-diabetic group. Spinach is high in Vitamin K as well as a number of other essential vitamins and minerals that help in maintaining the normal hormonal balance in the body. The lutein and zeaxanthin along with other flavonoids present in spinach works as anti-oxidants helping in reducing oxidative stress on liver which can be very helpful for maintaining better insulin balance in the body.
Collard greens are known for their high vitamin C content which has a direct impact in lowering the secretion of the cortisol hormone in the body. Less cortisol can be effective in reducing inflammation which in its turn helps in maintaining better insulin balance in the body. Moreover, these green leafy vegetables are also rich in alpha-lipoic acid that helps in dealing with stress. This acid can be effective to reduce blood sugar and also to strengthen the nerves that might have been damaged due to diabetic neuropathy.
It is not only the taste of this vegetable that should make you include it in your daily diet, it offers a lot of great nutrients to the body and can be an ideal food for the diabetics. Asparagus is particularly rich in Glutathione, an anti-oxidant which can be effective to fight diabetes and a number of other conditions including cancer.
Bitter gourd can also be a great food for the diabetic patients as it helps in increasing the insulin level in the blood. It has a compound namedcharantin which helps in keeping the glucose level low in the blood and can be most helpful to maintain a balanced blood sugar.
Carrots, though grown under the soil, can be a good food for the diabetic people. The high beta-carotene content of carrots not only promotes a good vision but has also been proved to lower the risk of Type 2 diabetes. So, including 2-3 fresh small carrots in your daily diet can be a valuable addition.
The high protein and fiber content of beans are really helpful for the diabetic patients. Studies have shown that eating a cup of these beans daily can be most helpful to better control blood sugar and blood pressure. The high fiber content of beans also helps in lowering the blood cholesterol. Any type of beans, kidney, white, black, garbanzo, lima or pinto all can make ideal foods for diabetic patients.
Blueberries make one of the best fresh fruits for the diabetic patients. They come loaded with soluble as well as insoluble fibers. Studies have found that consumption of sufficient amount of wild blueberries everyday can effectively lower the blood glucose level and also promotes better mood. The magical properties of blueberries are attributed to its anthocyanin content, which shrinks the fat cells and also boosts the secretion of a particular hormone, named adiponectin which maintains the blood glucose level.
Apples apart from providing a bunch of nutrients and health friendly fibers to the body also offer significant protection against diabetes. Studies have proved that consuming 1 apple everyday reduces the risk of type 2 diabetes and might also be helpful to maintain the blood glucose levels in diabetic patients.
Patients with diabetes are more prone to develop heart problems and Avocado is the fruit that can be really helpful to maintain a healthy cardiovascular system. Avocado is rich in good fat content that reduces the amount of bad cholesterol in the body and prevents clogging of the arteries. The fat content of avocados can also reduce the risk of Type 2 diabetes.
Indian Gooseberry or Amla can be a great friend of the diabetic patients. The high Vitamin C and other mineral content of this fruit are believed to promote its blood sugar controlling properties. Studies have shown that consumption of Indian gooseberry extract regularly can be effective to maintain the blood glucose levels and also to promote a better cardiovascular health.
Fish isthe only non-vegetarian item in this list, which can be a great food for the diabetic patients. High protein and polyunsaturated fat content of fishes is ideal for reducing inflammation in the body and can also be helpful to maintain proper body weight which can have a very positive effect on the blood sugar levels. The Omega 3s present in fishes like salmon, tuna, mackerel can be most healthy for your cardiovascular system as well and hence fishes should be a staple dish in the diet of the diabetic patients.
Oats are whole grain foods that comes loaded with dietary fibers and can be most effective to promote a healthy heart. Moreover, studies have found that consumption of oats in regular diet can reduce the risk of type 2 diabetes successfully. The high magnesium content of oatmeal promotes better use of glucose in the body and also ensures proper secretion of insulin. The anti-oxidants present in oats also help in reducing oxidative stress on the liver which can be helpful in maintaining better blood sugar levels.
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Quinoa is another grain based food that can be ideally consumed by the patients of diabetes particularly because of its high protein and fiber content. Quinoa is particularly good for the heart and the overall cardiovascular health and as diabetes increases the risk of having cardiovascular problems, hence including more of the heart friendly foods like Quinoa in your regular diet is always a good idea.
Walnuts are not only one of the tastiest amongst the dry fruits, but also one of the healthiest in the list. It is rich in alpha-linoleic acid that has been found to have effects in lowering inflammation in the body, promoting better secretion of insulin. Apart from ALA, walnuts also contain decent amount of a range of phytochemicals like L-arginine and Omega 3s along with Vitamin E and fibers. These compounds can be effective to provide protection against the progress of diabetes and can even reverse the condition in particular cases. Walnuts are also great for your heart health.
This well-known and extensively used Indian spice is believed to have a direct effect in controlling blood sugar levels. Turmeric includes the potent compound curcumin which promotes better fat metabolism in the body and can ensure better health of the pancreatic cells. It also helps in reducing inflammation of internal organs. It is believed that curcumin has the ability to reduce insulin resistance as well as high blood sugar and blood cholesterol levels.
Cinnamon is the other Indian spice which has been found to offer potential benefits in controlling blood sugar levels in patients with diabetes. It also reduces the risk of type 2 diabetes and controls the level of bad cholesterol and triglyceride in blood. The diabetes resisting property of cinnamon is attributed to the high chromium content of this spice which enhances the effectiveness of the secreted insulin in the body. The polyphenols and anti-oxidants of cinnamon also help in reducing inflammation and protecting the liver from oxidative damage.
Fenugreek seeds are known for their ability to reduce the blood sugar levels considerably. The fiber present in these seeds slows down the absorption of carbohydrate from food which helps in regulating better glucose level in the body. However, if you are taking medicine for controlling blood sugar, it is important to ensure that taking fenugreek regularly does not result into a steep drop of sugar levels in the blood, which can be harmful for your health.
Yogurt can be a great treat for the diabetic patients. Yogurt is a rich source of riboflavin and protein along with a bunch of probiotic bacteria that are great for the health. Studies have found that consuming yogurt in regular diet can be helpful to reduce the risk of type 2 diabetes. Moreover, scientists have theorized that the probiotic bacteria present in the yogurt also produces particular vitamins that can be helpful for preventing diabetes and lowering blood sugar as well as blood cholesterol levels.
If you are diabetic, change your regular cooking oil for olive oil without wasting any more time. It not only reduces the risk of type 2 diabetes but also promotes a better heart health which is often a great concern for the patients of diabetes. The monounsaturated fats present in olive oil along with the anti-oxidants are highly effective to limit oxidative stress and to promote a better sugar and cholesterol level in the body.