Diabetes is classed as a lifestyle disease as most cases are preventable with a change in lifestyle. Small changes can go a long way in controlling diabetes and the first step in this change is diet. Diet is the only way in which you can control your weight and blood glucose levels, so, you should know what type of food to eat.
However, this doesn’t mean that you have to deprive yourself of delicious foods. The trick lies in eating right and taking pleasure from your meals. If you are seriously committed to controlling diabetes, then your life should center on a diet of fresh fruits, whole grains, and vegetables.
These foods are extremely rich in vitamins, minerals, and antioxidants, which will not only help you to reduce your weight and regulate your blood glucose level but will also help you to maintain a healthy body and heart. If you want to know what type of foods is best for diabetes, then continue reading the article further.
Food For Diabetics
Vegetables are the best defense against diabetes as they are packed with nutrients, full of fiber and most important of all, are low in calories. Eating plenty of vegetables counters two important factors that aggravate diabetes-blood sugar raise and increase in insulin resistance.
This is because vegetables have few simple carbs and saturated fats. Therefore, load your plate with vegetables to strengthen your fight against diabetes. Every day make sure to take four to five half-cup servings of cooked vegetables but minimize starchy vegetables like potatoes and peas. There are certain vegetables, which are more effective against diabetes, which must be included every day.
Beans are your most potent weapons in your fight against diabetes as it is a huge store of fibers, proteins, vitamins, and minerals like iron, folate, magnesium, and potassium. These minerals maintain the electrolyte balance of the body. The fiber slows digestion and prevents the blood sugar level from rising. As you can see, it’s hard to go wrong with beans, so, include all types of beans in your daily diet.
Though broccoli is treated with disdain by many people, you can’t afford to overlook it if you have to fight diabetes. This nutritionally dense, the low-starch vegetable is very rich in vitamin C and is also a good source of beta-carotene and fibers. It is also rich in vitamin A, which strengthens the skin, bone, and skin.
The health benefits of carrots are undisputed and whether you are trying to prevent diabetes or not, this vegetable can be a healthy addition to any meal. Adding carrots into your diet is very easy, as both cooked and raw, they make any salad interesting and are also very good as a side dish. Rich in vitamin A, fibers, and beta-carotene, carrots are very effective in reducing insulin resistance. What’s more, you can also juice them with other fruits to intake all its benefits.
This dark leafy vegetable is loaded with numerous vitamins and minerals. Apart from its beneficial effects on various diseases, spinach is also very effective in countering diabetes, as it is also a rich source of beta-carotene and fiber.
Rich in vitamin C, potassium, and a powerful antioxidant called lycopene, tomatoes are also at the top of the best foods for diabetes. It is best to use tomatoes either as a sauce or in the form of juice, as it is easier to absorb by the body than whole tomatoes. Also, make sure to add a little bit of oil while cooking tomatoes to help the absorption of lycopene.
Red onions are a must-have in any cooking to infuse a pungent flavor to any dish. It also adds more color to salads and adds spice to sandwiches and stews. However, most important of all, red onions are a rich source of antioxidants along with fiber, potassium, and folate. It is also very low in carbs. If you are worried about the pungent breath that eating onions can lead to, then simply chew on a mint leaf or a sprig of parsley.
This is a low-starch vegetable with very low carbs and high vitamin B and C content. It also contains an antioxidant called glutathione that boosts the immune system. A half-cup serving of asparagus daily is enough to provide you with the required amount of nutrients.
Fruits are in the same league as vegetables, packed with nutrients and fiber, and at the same time are low in fats and calories. Fruits are also a very rich source of antioxidants. However, fruits also have natural sugar and calories. So, it is recommended to eat them in limited quantities for those suffering from diabetes. At least try to eat one whole fruit a day. Fruits are best eaten raw instead of juicing them, as more nutrients and fibers are lost during juicing. Some of the fruits that are very good for diabetes are:
Blueberries get their distinctive dark blue color from a powerful antioxidant called anthocyanins, which is a very strong disease-fighting agent. They are also rich in fiber, vitamin C, and flavonoids. Flavonoids play a very important role in diabetes as they decrease the Low-Density Lipoproteins (LDL), also known as bad cholesterol.
Red grapefruit is also very effective in decreasing bad cholesterol and triglycerides. It is also rich in vitamin C and fiber. Including this sweet and juicy fruit will go a long way in helping you to fight diabetes.
This power fruit is loaded with many antioxidants and helps in preventing many infections and diseases. It is also rich in vitamin C and phytonutrients, which help in countering diabetes.
Apples contain soluble and insoluble fiber that is extremely beneficial for people suffering from diabetes. It is also helpful in countering cardiovascular diseases, which is a major complication in diabetes. A medium-sized fruit will give you about half the daily fiber requirement.
There are numerous varieties of melons and all of them are beneficial in fighting diabetes. They are rich in nutrients, vitamin C and also the antioxidant lycopene. Melons are also high in beta-carotene.
This bright red fruit is rich in fiber and vitamin C. it is also a good source of several antioxidants like anthocyanins. Apart from being beneficial for diabetes, raspberries are also very effective in boosting bone and skin health.
This is one of the best sources of dietary fiber. A cereal-based breakfast will help you eat less later on.
Fish can be an excellent substitute for meat as it is a very rich source of protein. Oily fish is a rich source of Omega-3 fatty acids that keep the arteries clear. The omega-3 also increases the good cholesterol and lowers the triglycerides.
Chicken breast is low in fat and calories, which makes it very effective in controlling blood sugar decreasing insulin resistance.
Nuts are a good source of good cholesterol, vitamin E, and antioxidants. Nuts are also rich in fibers and magnesium, which regulates blood sugar.
This oil is the best way to intake good fat. It also keeps the blood sugar level steady.
Just incorporate these foods into your daily meals and leave a healthy life. A little effort is all it takes to make things right at times. Just tweak up your diet and see your health go high.
This article is for informational purposes only. It should not be taken as medical advice.