For most of us, dialing back on sugar and simple carbs is an effective way to fast-track weight loss. But for those living with diabetes, it can be a matter of life and death. A healthy diabetic diet does not only reduces blood sugar but also improves your health in general.
If you have diabetes, it can be hard to figure out what to eat and keep your blood sugar under control. But there are lots of diabetic diet which are friendly foods you can enjoy. Besides, rather than keeping the focus on what foods to avoid with diabetes, it’s refreshing to focus on the foods you can and should be eating more of.
Consume these nutrition superstars in your diabetic diet to lower blood sugar, burn fat, reduce inflammation and gain more health benefits.
Foods for a healthy diabetic diet
Can a sweet treat really improve glucose control? Chocolate is a diabetic food that’s rich in flavonoids. Small amount of high-quality, dark chocolate eaten daily decreases fasting insulin levels and blood pressure. The nutrients reduce insulin resistance, improve insulin sensitivity and reduces food cravings. For this reason, it is considered a healthy diabetic diet.
Broccoli is an anti-diabetes superhero. Cruciferous vegetables like kale, broccoli, cauliflower and cabbage are high in a compound called sulforaphane. The compound helps reduce oxidative stress and vascular complications associated with diabetes.
This sweet seasoning may stimulate insulin receptors on cells and, in turn, improve your body’s ability to absorb blood sugar. It has the ability to aid in blood glucose control on a daily and long-term basis. Additionally, it does not appear to have any potential side effects other than adding a little flavor. Try sprinkling a little on foods you’re already eating, like oatmeal, yogurt, and nut butters. Several myths about diabetic diet might be destroying your health.
Walnuts in particular have been shown to help fight heart disease and improve blood sugar levels. Walnuts also contain high levels of polyunsaturated fats. These healthy fats have been shown to help prevent and slow the progression of conditions like diabetes and heart disease. Almonds, pistachios and pecans also contain these beneficial fats. Nuts are low in carbohydrates and high in protein and fat, which makes them a good diabetic diet.
Beans provide a notable combination of plant protein and soluble fiber. This can help boost feelings of fullness and manage blood sugar levels. Replacing some meat with beans can play a helpful role in heart health. Due to this, it is an important diabetic diet.
Oranges, grapefruits, clementines – research suggests that consumption of citrus fruit has a positive, long-term effects on blood sugar. It also reduces cholesterol levels due to its anti-inflammatory compound. Moreover, it is also full of soluble fiber.
You may not think of oatmeal as a super-food, but it can help reduce the risk of developing type 2 diabetes. This diabetic diet contains high amounts of magnesium, which helps the body use glucose and secrete insulin properly. Oats are just as easy to cook. But whole grains foods contain fiber, nutrients, and bound antioxidants that challenge digestion in a good way, allowing blood sugar to remain more stable.
Whole wheat bread
Carbs are great diabetic diet. You just have to watch out for portion sizes. The trouble lies when we eat more carbohydrates than we need. Due to excess, the body will choose to store the extra energy as fat. So, rather of cutting out carbs entirely, switch to complex carbs, such as 100% whole wheat bread. This are higher in vitamins, minerals, and blood-sugar-managing fiber than their simple, refined counterparts.
In addition to providing calcium and vitamin D for healthy bones, dairy foods are an excellent source of protein to keep hunger at bay. Milk, cheese and yogurt have all been shown to help stabilize blood sugar levels, and eating plenty of these dairy products may reduce the risk of developing diabetes. But, keep in mind that full-fat dairy is higher in calories than fat-free. Whether you choose fat-free or full-fat dairy, it’s most important to watch for added sugars in flavored yogurts and milks, which can add significant calories in the form of simple carbs.
Fish is a slimming star. It is rich in protein which will help keep you satisfied. But also, this diabetic diet contains a special type of fat that helps cool inflammation. A fish-rich diet can also reduce your risk of developing health problems, especially stroke, as a result of your diabetes.