There are different types of diabetes, and no two people with diabetes are the same. So there isn’t a one-size-fits-all way of eating for everyone with diabetes, but we’ve singled out top 8 foods to help control diabetes that should work for most of people.
Diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke, according to the American Heart Association. Furthermore, those who don’t properly control their condition, the odds of health issues increases exponentially.
Luckily there are plenty of delicious foods that are compatible with diabetes. The best foods for diabetics are low-carb, low-sugar, and high in fiber, digestion-slowing macronutrients like healthy fats and protein, and high in flavor.
Also read: 12 everyday foods that hide a lot of sugar
Eating this tiny blue fruit is a great way to take a daily dose of carbohydrates. In addition, the regular consumption of blueberries and other berries reduces insulin sensitivity. Researchers also acknowledge the anti-inflammatory effect of phytochemicals in berries, likely reducing some of the cardiovascular risks
Oranges, grapefruit and tangerines
Research shows that citrus consumption has a positive, long-term effect on blood sugar as well as cholesterol levels. This is thanks to the anti-inflammatory compound hesperidin and a healthy dose of soluble fiber.
Beans and lentils
Foods with a low glycemic index are well known as a good choice for diabetes. New research suggests that consuming legumes can actually have a therapeutic effect. In a 2012 study published in the Archives of Internal Medicine, people with type 2 diabetes consumed one cup of legumes a day as part of their carbohydrate intake for three months. Compared to other study participants, daily legumes consumers showed a greater decrease in hemoglobin and a decrease in blood pressure.
Can a sweet treat really improve glucose control? Some research has shown that a small amount of high-quality, dark chocolate consumed daily lowers insulin levels and blood pressure. The visible effects are attributed to compounds called polyphenols. However, people diagnosed with diabetes should consult a doctor or replace their carbohydrate snack with high quality dark chocolate.
Vegetarians have a significantly lower risk of developing type 2 diabetes, but many have assumed it is because they also have a lower BMI. A 2012 study published in the Journal of Preventive Medicine found that nutrition rich in nutrients focused on the daily intake of fruits, vegetables, nuts and legumes, and omitting meat has a major impact on people with diabetes. In fact, after seven months of such diets, study participants had a significant decrease in hemoglobin, blood pressure, and triglycerides, a significant increase in HDL levels, and 62% had blood glucose levels within normal limits.
Replacing saturated and trans fats with healthier unsaturated fats is a key recommendation for all individuals. In addition, the type of fats consumed can play an even greater role in the health of those with type 2 diabetes. This is because diabetes is associated with an increased risk of heart disease and stroke shock. Consumption of extra virgin olive oil is associated not only with a reduced risk of diabetes, but some studies show that it can also improve glucose utilization in cells due to its anti-inflammatory effects.
Over the past few years, several studies have examined the effects that “good” bacteria can have on glucose regulation. Some studies focus on yogurt intake and others on probiotic intake. Initial findings from all studies suggest that consuming foods high in probiotic bacteria, such as yogurt, significantly improves fasting glucose when consumed regularly for more than eight weeks.
Cinamon helps reduce blood sugar. The exact mechanism of how cinnamon works, as well as recommended intake, is still under investigation. Most researches indicate cinnamon’s ability to help control blood glucose on a daily and long-term basis. But, no potential side effects occur. You can put some cinnamon on oatmeal, yogurt or in a smoothie.
Also read: 8 foods that are healthy for the pancreas