Diabetes Diet: 13 Best Foods for Diabetes
Diabetes is a disease that causes high blood sugar. Usually, the hormone insulin removes sugar from the blood and stores it in the cells to be used as a source of energy. But while suffering from diabetes, the body is unable to produce enough insulin. Around 9.3% of the total world’s population, that is, 463 million people, are suffering from diabetes all around the world. Eating is not very tough when suffering from diabetes. You must keep in mind that you must eat items that enhance your blood sugar level. Keeping that in mind, here we have gathered 13 of the best foods you can have while suffering from diabetes. Read on.
1. Leafy greens
Leafy green vegetables are very nutritious and are important for a diabetes diet. Green leafy vegetables like spinach, kale, and lettuce are rich in minerals and vitamins like vitamin C, which is very essential for controlling diabetes. These veggies are rich in omega-3 fatty acids, which enhance insulin secretion. These vegetables are not only healthy, but they contain fewer calories as well.
It has been found that garlic helps reduce the blood sugar levels of people suffering from diabetes. Garlic extracts regulate blood sugar levels and stop or decrease diabetes complications. Garlic can also help fight infections, bad cholesterol, and blood flow (a doctor’s suggestion is advised).
3. Chia seeds
Chia seeds are tiny black seeds that are considered superfoods. It has a lot of nutrients and antioxidant properties. If you are suffering from diabetes, try including chia seed into your daily routine because it helps control the glucose level and also maintains the body weight. Chia seeds consist of protein, fibre, omega-3 fatty acids, and phosphorus, which help reduce cravings.
4. Fatty fish
Fatty fishes like sardines, salmon, and anchovies are very beneficial when suffering from diabetes. These fish contain omega-3 fatty acids, which are the healthy fats that help with diabetes. This nutrient aids in the reduction of diabetes complications such as heart failure, strokes, and so on. Fatty fishes are also rich in protein, which helps manage blood sugar levels.
Avocados have been doing the rounds for good reasons for the past few years. It is a creamy fruit that is filled with nutrients like vitamins and heart-healthy fats. This ‘good fat’ benefits people suffering from diabetes. Adding this fruit to the diabetes diet may help reduce bad cholesterol, increase blood insulin levels, and can also help manage weight. Avocados are also a good source of fiber.
Beans are a super affordable and healthy food item that must be included in the diabetes diet. Beans have a high protein and fibre content. It also has a low glycemic index. This helps in controlling the blood glucose level. Beans are also a good alternative to meat.
Eggs are an excellent food choice for people suffering from diabetes. Eggs contain very small amounts of carbohydrates, which do not spike the blood sugar level. Eggs are a great source of potassium and proteins as well. Eggs also have a very low glycemic index score, which helps people suffering from diabetes. Though eggs are high in cholesterol, eating eggs in moderation will not have a bad effect.
8. Greek yoghurt
Greek yoghurt is basically plain yoghurt from which the liquid has been removed, making it thicker and creamier. Unsweetened Greek yoghurt consists of twice the amount of protein as regular yogurt. If you are suffering from diabetes, go for low-fat or no-fat Greek yogurt.
When it comes to diabetes, nuts are one of the best food items that can be added to the diet. They are a very good source of the required nutrients and also have their own health benefits. Nuts have unsaturated fats in them which help in cell growth and protect the heart. It also contains nutrients like fibre, vitamins, antioxidants, potassium, etc. Some of the nuts that can be consumed include walnuts, cashews, and almonds.
Flaxseeds have proved to be an excellent food for people suffering from diabetes. Flaxseed is one of the best sources of omega-3 fatty acids, which our bodies cannot produce for ourselves. Flaxseed also consists of soluble fibres which help manage blood sugar levels.
Broccoli is one of the best vegetables for people suffering with diabetes. It controls blood sugar levels. Consuming broccoli reduces blood glucose in diabetes. Sulforaphane is the chemical in broccoli that is responsible for the reduction of blood glucose levels.
12. Apple cider vinegar
Apple cider vinegar is a home remedy that people have been using as a medicinal and cooking item. It has a wide range of health benefits. It also has antimicrobial and antioxidant effects. It aids in weight loss, reduces cholesterol, lowers blood sugar levels, and also prevents the complications of diabetes. This vinegar consists of acetic acid which has the potential to kill and prevent harmful bacteria. It is also known to improve insulin sensitivity.
Though many people might say that people suffering from diabetes should stay away from sugar, this is not the case for everything. Sugars from natural sources are much needed for the body. Therefore, strawberries are a fruit that aids people suffering from diabetes. This fruit does not raise the blood sugar level quickly due to its low glycemic index. Strawberry consumption is advised to be done in moderation.