Would you like to know what are the best foods for diabetes – keep reading!
Diabetes is a common disease in which blood sugar levels are high. Type 2 diabetes is often associated with being overweight or having a sedentary lifestyle. Blood sugar, or glucose is the main sugar in our blood. We get it from the food we eat and it is our main source of energy. Glucose is then transported by blood to the cells of our body and converted into energy.
Things that can help reverse type 2 diabetes include:
- Change diet – Eating more fruits and vegetables instead of bread, pasta, fried food and cakes can help reduce blood sugar levels in the body;
- Stay well hydrated – Drinking filtered water throughout the day will help cleanse the cells of toxins and keep the body hydrated;
- Avoid junk food – Junk food is one of the reasons for the type 2 diabetes to develop, so avoiding it can improve blood sugar levels;
- Avoid soft drinks – Soft drinks contain lots of added sugar, so avoiding them is a benefit for blood sugar levels and overall health;
- Get enough sleep – A good sleep benefits overall health;
- Regular exercise – Exercising regularly we burn calories which helps weight loss and reduce blood sugar levels;
- Take supplements – There are a number of supplements that help with type 2 diabetes, such as zinc, chromium, alpha lipoic acid, cinnamon etc.
Diabetes can lead to serious health problems if left untreated. This is why it is important for diabetics not only to avoid overeating but also to know which foods are best for their condition.
Here are some of the best foods that diabetics can include in their diet:
- Blueberries – Blueberries are a great way to take sweets in a healthy way. They are rich in antioxidants, vitamins and minerals that improve overall health;
- Tomatoes – A great source of vitamin C and vitamin A, antioxidants that improve heart health. Tomatoes also reduce blood pressure and cardiovascular risk associated with type 2 diabetes;
- Eggs – Regular consumption of eggs, in addition to controlling hunger levels, can also improve heart health, increase HDL (good cholesterol) levels, reduce inflammation and improve insulin sensitivity;
- Apples – Research has shown that regular consumption of apples reduces the risk of developing type 2 diabetes. Apples also improve blood sugar control and improve digestion;
- Bell Peppers – Low in calories, rich in antioxidants which help control blood sugar levels;
- Wild Salmon – A healthy source of protein and omega-3 fatty acids, which help reduce the risk of stroke or heart disease;
- Strawberries – Rich in antioxidants and vitamins, can reduce insulin and cholesterol levels and fight inflammation;
The Best Foods For Diabetes
- Cranberries – Can reduce LDL cholesterol levels and heart disease, lower blood pressure and insulin levels;
- Onion – High content of antioxidants, flavonoids, fibre, folate and potassium help improve overall health;
- Garlic – Studies have shown that regular consumption of garlic reduces cholesterol and blood sugar levels. It also lowers blood pressure and inflammation in people suffering from type 2 diabetes;
- Lentils – They are rich in protein and contain a type of carbohydrate that is not digested, so it has minimal effect on blood sugar levels. Lentils improve the health of the digestive system;
- Nuts – Rich in fibre, healthy fats and nutrients that reduce inflammation, improve blood sugar levels and reduce LDL cholesterol levels. Regular consumption of nuts helps with acid reflux and contributes to overall health;
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- Carrots – Low in carbohydrates, they contain fibre that can improve digestion and control blood sugar levels. It contains beta-carotene which can reduce the risk of developing diabetes. Carrots have calcium and vitamin K, which are important for maintaining bone health;
- Beans – Beans contain a good amount of protein and fibre and are rich in nutrients. They help improve digestion and control blood sugar levels because they have a low glycemic index;
- Kale – Rich in nutrients, can reduce the risk of type 2 diabetes, fights inflammation and contributes to overall health;
- Greek Yoghurt – Contains proteins and carbohydrates that help control hunger levels;
- Cauliflower and Broccoli – Studies have shown that sulforaphane from cauliflower and broccoli can slow the production of glucose in cells and improve tolerance to glucose;
- Apple Cider Vinegar – Studies have shown that apple cider vinegar can lower fasting blood sugar levels and boost insulin sensitivity. It can also reduce acid reflux, bloating, improve digestion, help lower blood pressure and improve cholesterol levels;
The Best Foods For Diabetes
- Flaxseed – Rich in insoluble fibre that can improve blood sugar levels and reduce the risk of heart disease;
- Chia Seeds – Rich in fibre that can slow down the movement of food in the digestive tract and lower blood sugar levels. It contains a large amount of omega-3 fatty acids;
- Turmeric – Contains curcumin, which helps reduce the risk of heart disease, reduces blood sugar levels and fights inflammation. Consuming it with black pepper will increase the overall absorption of curcumin;
- Cinnamon – Rich in antioxidants, helps improve insulin sensitivity, controls blood sugar levels and hunger;
- Extra Virgin Olive Oil – Studies have shown that consumption of extra virgin olive oil can reduce the risk of heart disease, maintain blood vessel health and reduce inflammation. It can also lower LDL cholesterol levels.
Remember that even with the healthiest foods, moderation is key. A balanced diet and moderate portions can help control your blood sugar and cholesterol levels and contribute to your overall health.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.