Diabetes is connected with serious problems if not cared for. Millions of Americans suffer from diabetes either from type or type 2. Many others are having pre-diabetes without treatment or preventive measures. This may lead to type 2 diabetes in nearest future. So, it is best suggested we avoid bad foods to be free from diabetes. As reported by the American Heart Association, the risk of death from life-threatening strokes or heart disease for diabetics is two to four times greater than people without the condition. I the condition is not properly dealt with, odd complications may arise.
As such, it is good to avoid overeating and avoid bad foods with main concern for good and healthy foods. .Here experts suggest many of such foods as many as 28.
Apple Cider Vinegar
Apple Cider Vinegar isn’t a tasty food as other items but its health benefits make it perfect for diabetes. It can lower fasting blood sugar levels and boost insulin sensitivity. When consumed along with a carbohydrate-rich meal, it can reduce blood glucose response to 20%. One tablespoon can be simply mixed in a glass of water each day and taken as a drink.
Apples
Apples are wonderful source of nutrition for diabetics. In one health study by the Harvard School of Public Health, the diets of 200,000 people were analyzed closely and found surprising results. People eating five or more apples each week had very lower risk of developing type 2 diabetes when compared with those who didn’t eat any apples. Apples are also rich in fiber to down the absorption of carbs and improves blood sugar control.
Asparagus
Asparagus is a delicious vegetable low in carbs and calories but high in fiber. Asparagus can help increase the production of insulin and help regulate blood sugar levels. British Medical Journal claims that asparagus triggers an 81% increase in glucose uptake. Asparagus is also high in glutathione, an antioxidant which combats the effects of cancer, diabetes, and heart disease.
Avocado
The popularity of this super food has gained attraction. Avocados contains full of monounsaturated fat. This type of fat decreases a one’s risk of heart. Avocado does not allow the rise odd blood sugar levels. In fact, guacamole greatly uses this fruit.
Bell Peppers
Bell peppers are an excellent addition to diabetic’s diet for various reasons. They’re low in calories, which helps for maintaining a healthy weight. Bell peppers also contain phytochemicals which are powerful antioxidants. Above all, they effectively slow the digestion of carbohydrates and lipids, helping control blood glucose levels.
Blueberries
Blueberries are in many ways to satisfy a sweet tooth in a healthy way, especially for diabetics. Blueberries are rich in anthocyanins, a type of antioxidant. They further contain flavonoids, which benefit heart health. Also, the high fiber content makes them a perfect snack for diabetics.
Carrots
Carrots are classified as non-starchy vegetables because they aren’t rich in carbohydrates. The American Diabetes Association claims a serving of five baby carrots “free food”.Carrots contain beta-carotene as well, which helps lowering the risk of developing type 2 diabetes. The sweet flavor helps control of raising glucose levels.
Cauliflower and Broccoli
Both cauliflower and broccoli are rich in sulforaphane. This compound can slow the production of glucose in cells and also improve tolerance to glucose. Both factors make these perfect for diabetes. Of these are versatile foods that can fit into many meals, as they can be served raw, steamed, or roasted. Ground or grated cauliflower can also serve as a low-carb substitute for refined white rice.
Chia Seeds
Chia seeds are high in fiber and low in digestible carbs. So, chia seeds are great food for diabetics. Almost, all the carbs in chia seeds are fiber, which doesn’t increase blood glucose levels. The fiber of these seeds lower blood sugar levels by slowing the movement of food through the digestive tracts. Also, omega-3 fatty acids are found.Cinnamon
It is true that a teaspoon of cinnamon added to a largely starchy meal, like oats, can help combat insulin spikes and stabilize blood glucose levels. The antioxidants in cinnamon, called polyphenols, have been proven to improveyour body’s ability to store fat and manage hunger by way of improving insulin sensitivity. Speak to your doctor before starting to increase your cinnamon dosage as cinnamon can interact with other medications.Cranberries
The antioxidants in cranberries helps to lower the risk of heart disease by way of reducing LDL, bad cholesterol and increasing HDL, good cholesterol. They further kelps lowering blood pressure. Cranberries are also rich in anthocyanins, which has the role of reducing insulin levels and cholesterol after a meal. But be warned that dried cranberries can have added sugars.
Dark Chocolate
Not many people would expect chocolate to show up on a list like this, but it’s earned its spot. Dark chocolate that’s 70% or more cacao can supply a sweet treat without raising your blood sugar. So, you must check the label and nutritional value before you snacking. Some brands may also have added sugars. Cacao is also full of antioxidants, that can help combat inflammation.Eggs
Eggs are great for controlling hunger levels for prolonged hours. Regular consumption of eggs can keep your heart healthy in many ways such as increasing your HDL (good cholesterol) and minimizing inflammation. Eggs are essential for diabetics due to their ability to improve insulin sensitivity. Don’t keep off eating yolk because most of the healthy nutrients come from yolk rather than from white of the egg.Extra Virgin Olive Oil
Extra virgin olive oil is a great addition especially to diabetics. Over 32 studies on the effects of different types of fat on heart health show that olive oil to reduce the risk of heart disease. Olive oil also contains polyphenols, which protect the lining in your blood vessels and reduce inflammation and LDL or "bad" cholesterol.Flaxseed
Flaxseed can supplement a great deal of health benefits. Some of the insoluble fiber found in flaxseed is made of lignans, a nutrient that can control blood glucose control and reduce the risk of heart disease. It contains full of viscous fiber that increases feelings of fullness while increasing insulin sensitivity.Garlic
One clove of raw garlic contains one gram of carbs and only four calories. It has been shown to reduces LDL (bad cholesterol), blood sugar, and inflammation with type 2 diabetes. Moreover, it helps lowering blood pressure. For ageds, garlic brings down 10 points in BP level.Greek Yogurt
Greek yogurt is a perfect meal choice for a diabetic for the reason that it delivers plenty of protein and carbohydrates. It contains fewer carbs than traditional yogurt/ This ensures better control of blood glucose levels. Be warned that some brands add much more sugar, which can spike glucose levels unnecessarily high.Kale
Like spinach, kale is is a trendy superfood associated with a reduced risk of type 2 diabetes. Those who regularly eat leafy green vegetables can be up to 14% less likely to develop type 2 diabetes than their peers. For those who suffer from inflammation, kale can faily help reduce inflammation when eaten regularly. A half-cup serving of kale has only 18 calories and four grams of carbs while delivering nearly every important nutrient the body needs. Lentils
Lentils are high in carb that the body leaves undigested, called resistant starch. This ensures a minimal effect on blood sugar. In addition, the lentils feed the healthy bacteria that lie in the bottom of our digestive tract, That way, the overall health of your digestive system is improved. For vegetarians, lentils provide the highest level of protein than any other vegetable.Oatmeal
Oatmeal has been listed as a healthy option. With high-fiber content, it is a good alternative to other starchy breakfast options, like sweeter cereals. The rich fiber in it makes us to feel full for longer after eating a bowl of oatmeal. Oatmeal also has the highest percentage of soluble fiber than any other grain in lowering “bad” LDL cholesterol.Quinoa
Quinoa is a trendy superfood, as it’s called. It fills you up and helps better control on your blood sugar because of its content of protein and fiber. It also a lot of dietary fiber content compared to other grains. This makes it a great choice in the place of white rice.
Red Grapefruit
Ruby red grapefruits are rich in antioxidants for diabetics. Because of its high levels of vitamin C and soluble fiber, the American Diabetes Association recommends red grapefruit as a superfood. These fruits can lower “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels.
Red Onion
Onions, specifically red ones, are a good addition to burger, sandwich, or salad, because they’re rich in antioxidants. They’re promote heart health as well, as they are rich fiber, folate, and potassium. Onions are high in flavonoids, which help treating cancer, asthma and cardiovascular diseases.Shirataki Noodles
The konjac root is grown in Japan and processed into noodles or rice call shirataki. Shirataki is high in glucomannan, a viscous fiber that can lower blood sugar by slowing the passage of food through the digestive tract and increase feelings of fullness. These noodles reduce risk factors for heart disease in those with metabolic syndrome and diabetes.Squash
Squash is one of the healthiest foods for diabetics in controlling obesity and insulin levels. It could provide a tremendous reduction in blood sugar levels. Like other vegetables, squash contains high levels of antioxidants.Strawberries
Strawberries provide more nutrients than most other fruits. They’re high in anthocyanins, the antioxidants that give them their color. That means that these tasty fruits can reduce insulin and cholesterol levels after a meal. A one-cup serving of strawberries is all you need for your recommended daily intake of vitamin C. There is the anti-inflammatory benefits too. Since strawberries are also lower on the glycemic index compared to other fruits, it is a delecious snack.Tomatoes
Tomatoes are a great source of vitamin C and vitamin A. They provide powerful antioxidants and can decrease the risk of heart disease.. Both raw and cooked tomatoes can provide health benefits, though cooked tomatoes are shown to provide more. Eating two medium tomatoes a day can reduce blood pressure and reduce the cardiovascular risk that's associated with type 2 diabetes.Wild Salmon
Salmon won’t raise your blood sugar levels, but it will provide a healthy source of protein and omega 3 fatty acids helping to lessen the risk of stroke or heart disease. This low-carb meat is also extremely versatile and can be served grilled, baked, or poached. Other fatty fish that are healthy for diabetics are sardines, mackerel, anchovies, and herring.
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