Best food for diabetes or high blood
sugar and weight management
There are 12 best foods which are
used in diabetes for weight loss and management. These foods are also very
helpful in diabetes reversal and good health.
12 of the best foods for diabetics
1# Whole grain
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Source
The examples of whole grain include
brown rice, bulgur wheat, buckwheat, oats, barley and quinoa.
Benefits
Whole grains are rich in fiber and
nutrients as compared to the refined white grains. Fibers slow down the
digestive process so, whatever we eat is digested a bit slower thus the
nutrients are absorbed by the body at a lower pace and does it prevents sudden
spike in blood sugar level.
It will also keep you full for a
longer duration.
Whole grains have a lower glycemic
index thus they have comparatively less impact on blood sugar levels. Now
glycemic index means the amount of sugar that would be raised by a particular
food so, the foods that have lower glycemic index will raise your blood sugar
to a lower extent.
Whole grains in our diet instead of
refined grains may reduce the risk of diabetes mellitus.
2# Green leafy vegetables
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Source
The examples of green leafy
vegetables include spinach and kale so, the green leafy vegetables are a rich
source of nutrients and they are low in calories.
Benefits
They are also low in digestible
carbohydrates so the carbohydrates that are present in these are not easily
absorbed by the body. They are rich in dietary fibers, phytochemicals and
vitamins including the vitamin c and minerals this vitamin c has a potent
antioxidant and anti-inflammatory property thus it helps reduce cellular damage
and it also promotes heart health and eye health.
3# Nuts
Source
Almond, walnut, peanut, hazelnut and
pistachios etc
Benefits
Consuming nuts along with a
controlled diet this can help in improving blood sugar level.
In type 2 diabetes patients these
may also help reduce inflammation.
They also help lower blood sugar and
hba1c so, what is hba1c it is a marker for long term blood sugar control.
It also lowers ldl and ldl is the
bad cholesterol.
The tree nuts that are walnut,
almond, hazelnut and pistachios also help people with diabetes to improve their
heart health.
For example pistachio contains
glucagon like peptide and this reduces glucose levels thus it reduces the risk
of diabetes.
4# Greek yogurt
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Benefits
Greek yogurt is rich in protein
calcium and probiotics. It is low in carbohydrates. One serving of greek yogurt
contains only 6 to 8 grams of carbohydrate, which is even lower than the
conventional yogurt.
It has a special type of fat called
conjugated linoleic acid and this may help keep you full for longer so, just
like fibers the cla or the conjugated linoleic acid also keeps you full for a
longer duration so, you will eat less and thus the blood sugar rise would be
controlled. It has a low glycemic index so they are again beneficial.
5# Garlic
Benefits
Garlic is rich in manganese, vitamin
b6, vitamin c, selenium and fibers so consumption of garlic improves glycemic
status. G
arlic also helps lower blood sugar,
inflammation, ldl, cholesterol which are the bad cholesterol and blood pressure
in people with diabetes.
6# Cinnamon
Benefits
Cinnamon enhances the release of
insulin.
It also enhances signaling of
insulin receptors thus it helps in the management of diabetes.
It is also a powerful antioxidant so
it prevents the development of diabetes.
Cinnamon also prevents a sudden rise
in sugar level after meals so it is beneficial for patients with diabetes.
7# Apple cider vinegar
Benefits
Apple cider vinegar is made by
fermenting the apple juice so what happens here is that the sugar in the apple
juice is converted to acetic acid.
So apart from acetic acid it also
contains vitamin c and vitamin b. The apple cider vinegar is also known to
improve the function of insulin so it effectively reduces blood glucose levels.
8# Beans
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Benefits
Beans are rich in vitamin b,
minerals that is calcium, magnesium and potassium.
It is also a rich source of fibers. The
fibers and the proteins keep us full for a longer duration and thus they will
reduce our carbohydrate intake.
The beans also have a low glycemic
index so glycemic index of a few beans for example soya bean is 15 kidney beans
is 28 and chickpeas is around 33 so anything below 50 is considered as a low
glycemic index so these are all beneficial.
9# Berries
Benefits
Berries like blueberries,
strawberries are all powerful antioxidants.
They also contain polyphenols, vitamin
c and fibers so, the polyphenol may improve insulin sensitivity in adults so
this will help us lower the blood glucose level.
Berries also have a low glycemic
index.
10# Eggs
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Benefits
Regular egg consumption may reduce
your heart disease risk in several ways.
The eggs may decrease inflammation.
They improve insulin sensitivity.
They also help increase the hdl that
is your good cholesterol levels hence they may reduce the risk of heart disease
and diabetes.
2019 study found that eating a high fat,
low carbohydrate breakfast of eggs could help people with diabetes.
Manage blood sugar levels throughout
the day so the eggs promote good blood sugar management and they also promote
eye health.
11# Broccoli
Benefits
Broccoli is one of the most
nutritious vegetables and broccoli is low in calories and digestible carbs so
it will help keep your blood sugar low.
It also has important nutrients like
vitamin c and magnesium.
Consuming broccoli sprouts may lead
to a reduction in blood glucose in people with diabetes. This reduction in
blood glucose level is likely due to the sulforaphane this is a chemical which
is found in cruciferous vegetables for example broccoli and sprouts.
12# Fatty fish
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Source
The examples of fatty fish include salmon,
herring, sardines and mackerel and these are all rich source of omega-3, fatty
acid, dha and epa so the omega-3 fatty acid dha and epa these are all good for
the health of heart.
The dha and epa specifically are important
as they reduce inflammation thus they protect the cells that line your blood
vessels and may help lower the risk of atherosclerosis so various researchers
have indicated that eating fatty fish regularly may lower the risk of acute
coronary syndromes. For example heart
attacks and the fatty fishes also help regulate blood sugar.
The fatty fishes are rich in protein
which makes you feel full for a longer duration and this will reduce your carbohydrate
consumption so these were the few good foods for diabetics.
Thanks for reading. if you follow any kind of diet plan tell us in comment section and also share it with your family and friends.
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