Diabetes is a serious disorder that is becoming more and more prevalent. According to statistics from the WHO, the number of people suffering from diabetes was 108 million in 1980, and it rose to 422 million in 2014.
Controlling diabetes can be quite challenging. It is difficult to understand which foods are ideal for you and which ones are not. Some foods may contribute to dangerous spikes in your blood sugar levels, whereas some can even lower the sugar levels in your blood.
Creating a diabetes diet plan can be difficult; however, thanks to scientific findings, we can tell which foods are generally good for a person with diabetes and which aren’t. So, you can organize your meals and control your diet effectively.
Here are ten foods that are great for controlling diabetes.
When it comes to the ideal foods for diabetics, Non-starchy vegetables are one of the best choices. They have high amounts of fiber, and very low amounts of sugar, which means that you can eat as much as you like without worrying about any blood sugar spikes.
These vegetables are also full of vitamins and minerals that can help regulate your blood sugar levels. Moreover, as they fill you up but are low in calories, they can help you lose weight as well, which is very helpful for a diabetic person.
Keep in mind that whether you are buying fresh, frozen, or canned vegetables, make sure that they don’t have any added salt or sauce. Artichokes, Avocados, Broccoli, Cauliflower, Cucumbers, Cabbage, Mushrooms, Squashes, and Zucchini, are some common examples of low-starch vegetables.
Leafy greens are very healthy, and they are loaded with healthy nutrients and minerals in a low-calorie pack. Furthermore, they are more easily digestible than other vegetables as well.
Spinach and kale are some of the more common leafy greens that you should incorporate into your diet. They have high levels of vitamin C, which helps in managing diabetes. They also contain certain antioxidants that can protect you from diabetic eye diseases.
Fatty fish should be a regular part of your diet regardless of whether you have diabetes or not. Fish is one of the few sources of omega-3 fatty acids, which is an essential nutrient and helps in the regulation of diabetes.
Furthermore, fish contains DHA (Docosahexaenoic Acid) and EPA (Eicosatetraenoic Acid), which together can reduce inflammation and protect your heart from several complications that come with diabetes. Lastly, fish is also a healthy source of protein for diabetes patients.
Nuts are another excellent food for people with diabetes; they have high levels of healthy fiber and are low in digestible carbs. However, it is important to make sure that you are eating the right kind of nuts because some can actually raise your blood sugar level.
The best types of nuts for a person trying to control their blood sugar levels are brazil nuts, hazelnuts, pecans, walnuts, pistachios, almonds, cashews, and macadamia nuts.
If you are trying to lose weight, you should eat nuts in moderation.
Eggs are also an excellent source of healthy fats, and they can help in controlling diabetes as well. Studies have shown that they can improve your sensitivity to insulin, which is very helpful for people with diabetes since their body does not produce enough insulin, to balance the glucose.
Though most diets will tell you to remove the yolks from the eggs, you should include them if you are trying to control diabetes because that’s where most of the healthy nutrients are located.
If you incorporate eggs in your diet, make sure that you include the yolk, as that’s where most of the nutrients are located.
Some seeds can also control diabetes, and they are a very healthy snack. Flax seeds and chia seeds are the best for a person with diabetes. They are loaded with fiber, are easy for the body to digest, and studies have also shown that they can actually reduce your blood sugar levels.
Flax seeds are also very beneficial for your heart, and they can reduce the risk of strokes and heart disease. Preferably, you should grind flax seeds before using them.
You should also check out the Halki diabetes remedy, which can be very helpful in regulating your blood sugar levels naturally.
Apple Cider Vinegar:
This is one of the most popular foods amongst health freaks and for a good reason. Apart from all its digestive benefits, apple cider vinegar is also known to improve your insulin sensitivity. It decreases your fasting blood sugar levels, and when it is taken with high carb foods, it can even reduce your blood sugar response by up to 20 percent.
If you are taking apple cider vinegar directly, you should mix it with a glass of water. Start with one tablespoon and work your way up to where you feel comfortable.
Turmeric is one of the most incredible natural and healthy foods that you should add to your diet. It can have loads of benefits for everyone as it is an incredible antiseptic and anti-inflammatory substance.
Turmeric can also lower your blood sugar levels and reduces the risk of cardiovascular disorders as well. You can add turmeric to your daily meals, or you can also add it to a glass of warm milk and drink it.
Cinnamon is another spice that has several health benefits, and it can be added to any food to boost its flavor. Studies have shown that cinnamon can improve insulin sensitivity, which is very helpful in the regulation of blood sugar levels.
Moreover, incorporating cinnamon in your diet can help reduce your sugar levels and decrease your hemoglobin A1c levels as well. Therefore, it is excellent for a person dealing with diabetes.
Dairy products packed with probiotics:
If you are using any dairy products, you should make sure that they have healthy probiotics, as they have the most benefits for your health. One of the best options is Greek yogurt. It has low levels of sugar and a lot of healthy probiotics that help with digestion and make it easier for your body to control its blood sugar levels.
You should opt for unflavored yogurt, and others can have higher sugar content and may increase your blood sugar.