9 Foods for Diabetes control

9 Foods for Diabetes control

Food care for patients with diabetes

Diabetes is a condition where your blood sugar increases too high. There is a constant urge to eat something. People feel hungry too often. The main source of energy is blood glucose. Therefore, it becomes very important to maintain it.

Blood sugar should be at the balance. It becomes difficult for people to figure out a diet for diabetes. There are many other health problems that come with diabetes. Heart diseases are one of those. Hence it is also very important to take a diet that can target both of these issues.

Today we are going to tell you about 9 best foods that will target your blood sugar levels. These foods will benefit both type 1 and type 2 diabetic people.

Also read: How to boost your immune system

sardines-fatty fish

  1. Fatty fish

Fatty fish is one of the best highly nutritious food. Fishes are the best when it comes to targeting heart health. Some special types of fishes like salmon, sardines, herring, anchovies and mackerel are excellent source of Omega-3 fatty acid DHA and EPA.

Regular intake of these fishes can bring sugar in control also it can reduce risks for heart stroke and other heart problems.

DHA and EPA play a vital role in protecting cells that line blood vessels. It also reduces the markers of inflammation and improves the functioning of arteries.

According to research done in Germany, it has been proved that people who consume fatty fish 5 days per week for 8 weeks, shows a reduction in triglycerides inflammatory markers.

Another research proved that men and women who eat fatty fish on a regular basis, have shown less symptoms of heart diseases. Those people are also less likely to die from heart problems.

Fish is also rich in protein. Fish increases metabolic rates in humans.

Read more about fatty fish

Leafy green vegetables

  1. Leafy greens

Green leafy vegetables are very low in calories and high in other nutrients.

Digestive carbs are responsible for increasing blood sugar levels. leafy green vegetables are low in digestive carbs which helps it lower the blood sugar levels.

Green leafy vegetables like spinach and kale are rich in vitamin C, antioxidants, lutein, zeaxanthin and many other vital vitamins.

According to study consumption of foods rich in vitamin C helps reduce inflammatory markers and fasting blood sugar levels. These vegetables are very effective for people having type 1 and type 2 diabetes and also for people facing high B.P problems. It also protects our eyes from damage due to diabetes.

Cinnamon

  1. Cinnamon

Cinnamon is a spice that is rich in anti-oxidants.

According to Ayurveda cinnamon has the ability to lower blood sugar levels and improves insulin sensitivity.

We determine long term diabetes control by determining hemoglobin A1c. this reflects the average blood sugar level over 2-3 months.

According to a research plan, type 2 diabetes people when consumed cinnamon for 90 days showed deduction in hemoglobin A1c, when compared to people who did not do the same.

However, this result was successful in only 98% of people. Cinnamon shows different results in verity of people.

Therefore, more research needs to be done to prove this statement 100% true.

What are the health benefits of cinnamon?

Eggs

 

  1. Eggs

Eggs provide amazing health benefits.

In fact, they’re one among the simplest foods for keeping you full for hours.

Regular egg consumption can also reduce your heart condition risk in several ways.

Eggs decrease inflammation, improve insulin sensitivity. It effectively increases your “good” HDL cholesterol levels, and without fail it decreases your “bad” LDL cholesterol.

According to a study, people with type 2 diabetes who consumed 2 eggs daily as a part of a diet had improvements in cholesterol and blood glucose levels.

Eggs are one among the simplest sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.

Just make certain to eat whole eggs. The advantages of eggs are primarily thanks to nutrients found within the yolk instead of the white.

Chia seeds

  1. Chia seeds

Chia seeds are exquisite food for people with diabetes.

Chia seeds are an excellent source of fiber. They are also low in digestible carbs.

In fact, 11 of the 12 grams of carbs during a 28-gram (1-oz) serving of chia seeds are fiber, which does not raise blood glucose.

The viscous fiber in chia seeds can actually lower your blood glucose levels by slowing down the speed at which food moves through your gut and is absorbed.

Chia seeds may assist you achieve a healthy weight because fiber reduces hunger and causes you to feel full. additionally, fiber can decrease the number of calories you absorb from other foods eaten at an equivalent meal.

Additionally, chia seeds are shown to scale back vital signs and inflammatory markers.

Here are some of the nutrition source of chia seeds.

Turmeric

 

  1. Turmeric

Turmeric is the storehouse of zillions of health benefits.

Curcumin is a substance present in turmeric. This compound is responsible to lower inflammation and blood sugar levels. Alongside it also reduces the factors of heart diseases.

In diabetes kidneys get affected very easily. Curcumin tends to benefit kidney health.

Curcumin does not absorb on its own in our body. Therefore, to avoid turmeric to accumulate in the body eat it with black pepper. Piperine is a compound that is found in black pepper. This compound helps to digest and absorb turmeric.

There are some benefits of turmeric.

Greek yogurt

  1. Greek yogurt

Greek yogurt can prove to be a great dairy choice for diabetics.

It’s been shown to enhance blood glucose control and reduce heart condition risk, perhaps partly thanks to the probiotics, it contains.

Studies have found that yogurt and other dairy foods may cause weight loss and improved body composition in people with type 2 diabetes.

It’s believed that dairy’s high calcium and conjugated linoleic acid (CLA) content may play a task.

What’s more, Greek yogurt contains only 6–8 grams of carbs per serving, which is less than conventional yogurt. it is also higher in protein, which promotes weight loss by reducing appetite and decreasing calorie intake.

Broccoli

  1. Broccoli

Broccoli is one of the foremost nutritious vegetables around.

A half-cup of cooked broccoli contains only 27 calories and three grams of digestible carbs, along with side important nutrients like vitamin C and magnesium.

According to research, scientists have found that broccoli may help lower insulin levels. It also protects cells from harmful free radicals produced during metabolism.

What’s more, broccoli is another good source of lutein and zeaxanthin. These important antioxidants help prevent eye diseases.

Also read: How to grow broccoli in a container

Shirataki noodles for diabetes

 

  1. Shirataki noodles

Great food for managing weight and diabetes. These noodles are extracted from Konjac roots. These are high in fiber glucomannan.

Glucomannan is the main compound that is responsible for weight loss. It is a type of fiber that acts as a supplement and reduces our appetite and make us feel full.

This plant is native to Japan. They process this plant in the shape of the noodle or rice known as shirataki.

Shirataki also proved to reduce blood sugar levels very effectively. It also reduces the risk of heart diseases and heart strokes.

According to research done in 2006 3.5 oz. of shirataki noodles contains digestive carbs less than 1 gm. Its calorie intake is also 2 gm per servings.

As per taste, these noodles consist of a fishy odor, hence you will have to wash it properly before use.

Try out easy shirataki noodles recipes

Here at garden infograph we try to bring in front of you many relatable topics that are can add up to a healthy diet in your homes to keep your family and friends healthy. Some topics that we have covered are 7 health benefits of honey, nutrients and side effects of lettuce, health benefits of green tea.

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9 Foods for Diabetes control

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