02/10/2020
Best 13 Foods to Control Diabetes
Diabetes is mainly classified into two categories: Type 1 Diabetes and Type 2 Diabetes.
There are 40 thousand people diagnosed with Type 1 Diabetes alone in the USA in every year in which pancreas beta cell is not able to produce the insulin hormones which helps the body cells to take glucose from the blood to produce energy which is the only 10% of overall diabetes patients.
The other type of diabetes called type 2 diabetes, in this type of diabetes, the body is not able to use the insulin properly because of insulin resistance property but with the help of some modification in your diets, regular exercise and also with the help of medications it can make a big change.
Both types of diabetes can be treated but not cured for permanently, here the list of some food which person should eat in case of their diabetic condition which helps them to manage their blood glucose level.
1.Whole grain:
Eating whole grain reduces the risk of type 2 diabetes.
there are many compounds along with lots of antioxidants present in whole grain which helps to prevent the disease condition and their risk.
Eating whole grain daily reduce the fasting blood glucose levels and also increases the insulin sensitivity of cells to the absorbed the sugar from the blood.
Daily 2 serving of whole-grain can reduce the risk of type 2 diabetes, a study says. Whole-grain foods include millet, brown rice, barley and bulgur.
2. Dark chocolate:
chocolate eating provides you with many benefits but chocolate with more than 70% concentration of cocoa is considered to be dark chocolate are added some more benefits.
Dark chocolate can help you to manage blood sugar blood, cholesterol and blood pressure.
The dark chocolate with 70% or above cocoa level has a low amount of sugar and loaded with antioxidants and flavonols which is healthy for heart disease and diabetic patients.
But you have to consume it in a limit amount because it has cocoa which is high in cholesterol.
3.Tomatos:
Tomato is so versatile that it can be used in many forms. You can use it as salad or sauce or sandwich.
In any of all the forms, they loaded with Vitamin C, Vitamin E and potassium and it helps you to manage the blood glucose level.
On the other hand, it also helps to reduce the other cardiovascular disease and blood pressure level so you should include tomatoes in your diet.
4.Walnuts:
Generally, walnuts are considered fatty food but it is a healthy fat contain mainly monounsaturated and polyunsaturated fatty acid.
These fats are helping your body to absorb the fat-soluble Vitamins, Vitamin A, D, E and K. It also has a good amount of Omega 3 fatty acids which is good for healthy brain functioning.
Walnuts are also high in fiber which helps a steady release of glucose in our blood vessels after absorption of digested food and helps to stop the sugar level burst after a meal.
5.Leafy green vegetables:
This food group include kale, spinach, lettuce, cabbage, bok Choy and collard green all are great for your health.
They also packed with a lot of Vitamins like vitamin A, C, E and K and a good source of potassium, Calcium and Iron.
Potassium helps in lowering the blood pressure which is also a useful factor for diabetic patients.
There are many ways available by which you can include this food into your diet in the form of juices or smoothie and by cooking.
6.Salmon and other fatty fish:
Salman and other fatty fishes, mostly of the wild varieties are a very rich source of Omega-3 fatty acids. These fishes because of their high level of Omega 3 fatty acids are also called as fatty fish
Omega 3 fatty acid helps to reduce the inflammation in the body, reduces the risk of heart disease and also improve brain functioning.
The list of fatty fish includes salmon, mackerel, trout, sardines and herring. In the case of a diabetic patient, it is recommended that you eat these fatty fish twice a week.
7.Olive oils:
Olive oil is the great source of fatty acid which is mainly monounsaturated fatty acids and it helps in reducing the risk of heart disease and lowers the cholesterol level.
In a diabetic person, it also helps in managing the blood sugar level but this fact is also considered that olive oil is also high in calories so you have to use it in a moderate amount.
8.Broccoli:
Broccoli with the other cruciferous vegetables like brussels sprout, cauliflower and turnip are beneficial for all of the age group people with or without diabetes.
It is also thought that broccoli contains certain anticancer agents which help to reduce the risk of cancer and fight with them.
Broccoli is packed with a high amount of protein, fiber and vitamins consume it either in raw or cooked to make it tastier both are beneficial.
9.Citrus food and oranges:
Citrus foods and oranges are the good sources of vitamin C and fibers. Consuming them as a whole food provide you with a valuable amount of fiber.
The high amount of fiber in the diet helps the food to absorb the nutrients properly and release it in a steady manner in the blood, which helps them to manage a constant blood glucose level.
10.Oatmeal:
Adding oatmeal into your breakfast is the most efficient way to start your day and you can make it taste yours by adding some blueberry and dry fruits.
Oatmeal is full of fibers which helps you to keep full for a longer period so you are able to avoid some extra sugary snacks in your diet in between your meals
It also helps you to lower cholesterol level. There are many options of oatmeal are available in the market but you should choose the basic and unprocessed oatmeal which gives you maximum benefits.
11.Eggs:
Eating a moderate amount of eggs in the regularly provides a lot of health benefits.
A single whole egg provides you 6 gram of protein which contain all the essential amino acid and 5 gram of healthy fat.
Egg contains choline which is healthier for your brain and lutein which is beneficial for your eyesight.
If you're worried about the cholesterol then you can go with the egg white which has almost pure protein and nil in cholesterol.
12. Lentils and Beans:
There are many of varieties available for beans you can choose from these like kidney beans, legumes or lentils.
There is a broad study found that who includes lentils and legumes on a daily basis in their diet have the lowest rate of diabetes.
Kidney beans are also considered as a good option because it helps to keep low the blood sugar level spike after meals.
Beans are loaded with important vitamins and minerals which include potassium and magnesium and also high in dietary fibers.
13.Blueberries:
Blueberries are considered as one of the healthiest superfoods. These are high in antioxidants which protect our body from harmful damages and may protect from the certain strain of cancers.
Anthocyanin in blueberries increase insulin sensitivity and helps in lowering the blood sugar level.
There are a whole variety of berries like raspberries blackberries and blueberries you can all mix it and enjoy your meal.
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