Finding out the best foods to eat when you are diagnosed with diabetes First of all, there must be the awareness that the main objective with food is controlling blood sugar levels It is also important to consume foods that help prevent the complications of diabetes The fact is that diet can play an important role in disease prevention and control. best foods for people with diabetes .

Read more: What is diabetes and what are the symptoms?

Foods for people with diabetes

Fatty Fish

Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have heart health benefits. Getting enough of these fats regularly is important in a diet for those with diabetes, as there is an increased risk of heart disease and stroke.

DHA and EPA protect the cells that line blood vessels, reduce markers of inflammation, and may help improve artery function. Studies show that eating fatty fish can also help regulate blood sugar.

A study involving 68 overweight or obese adults found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels than participants who consumed lean fish. Fish is also a great source of protein, contributing to satiety and stabilizing blood sugar levels.

Green Leaves

Leafy greens are extremely nutritious and low in calories, so they are one of the most suitable foods for people with diabetes. They are also low in carbohydrates, so they don't significantly affect blood sugar levels. So spinach, kale, and other leafy greens are good sources of vitamins and minerals, including vitamin C.

Some evidence suggests that people with diabetes have lower levels of vitamin C than people without the disease. Vitamin C acts as a powerful antioxidant and is also anti-inflammatory.

Increased intake of vitamin C-rich foods may help people with diabetes increase their serum vitamin C levels, reducing inflammation and cell damage.

Avocado

Avocados are less than 1 gram of sugar, low in carbohydrates, and high in fiber and healthy fats. Consumption of the fruit is associated with improved overall diet quality, lower weight, and lower body mass index (BMI), so avocados are an ideal snack for people with and diabetes, especially since obesity increases the chances of developing the disease.

What's more, the little fruit may have specific properties to prevent diabetes. A 2019 study done with mice found that avocatin B, a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance.

Egg

Regular consumption of eggs can reduce the risk of heart disease in several ways, because they can decrease inflammation, improve insulin sensitivity, increase levels of HDL (good) cholesterol, and modify the size and shape of LDL (bad) cholesterol.

A 2019 study found that eating eggs for breakfast combined with low carbohydrates may help people with diabetes control blood sugar levels throughout the day. In addition, some research suggests that eating eggs may reduce the risk of stroke.

Foods for people with diabetes: chia seeds

Chia seeds are one of the most suitable foods in a diet for people with diabetes, because they are extremely rich in fiber and low in carbohydrates.

The fiber in chia seeds can lower blood sugar levels by slowing the rate at which food moves through the intestines and is absorbed. In addition, they can help those who want to lose weight, as the fiber reduces hunger and gives a feeling of satiety. Chia seeds can also help maintain glycemic control in people with diabetes.

A study involving 77 overweight or obese adults diagnosed with type 2 diabetes indicated that eating chia seeds aids in weight loss and helps maintain good glycemic control. In addition, chia seeds have been shown to help reduce blood pressure and inflammatory markers.

Beans

Beans are affordable, nutritious, and super healthy. In addition, they are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber. They also have a very low glycemic index, which is important for controlling diabetes.

Beans may also help prevent diabetes. In a study involving more than 3,000 participants at high risk of cardiovascular disease, those who consumed more legumes had a reduced chance of developing type 2 diabetes.

Foods for people with diabetes: Greek yogurt

A long-term study involving health data from more than 100,000 participants found that a daily serving of yogurt was associated with an 18% lower risk of developing type 2 diabetes. The food can also help you lose weight, if that is a personal goal. Studies show that yogurt and other dairy products can lead to weight loss and improve body composition in people withtype 2 diabetes.

The high levels of calcium, protein, and a special type of fat called conjugated linoleic acid (CLA) found in yogurt can help maintain satiety for longer. In addition, Greek yogurt contains only 6 to 8 grams of carbohydrates per serving, which is less than conventional yogurt.

It is also higher in protein, which can promote weight loss by reducing appetite and thus lowering calorie intake.

Oilseeds

Oilseeds (or nuts) are delicious and nutritious. In addition, they are high in fiber and low in net carbohydrates. Research has shown that regular consumption can reduce inflammation and lower blood sugar and LDL (bad) cholesterol levels. They can also help people with diabetes improve heart health.

A 2019 study involving more than 16,000 participants with type 2 diabetes found that eating nuts - such as walnuts, almonds, hazelnuts, and pistachios - reduces the risk of heart disease and death. The research also indicates that they may improve blood glucose levels.

A study of people with type 2 diabetes found that eating nut oil daily improved blood glucose levels. This finding is important because people with type 2 diabetes often have high insulin levels, which are linked to obesity.

Broccoli

Broccoli is one of the most nutritious vegetables around. Half a cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbohydrates, along with important nutrients such as vitamin C and magnesium (17).

Broccoli can also help control blood sugar levels. One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes. This reduction in blood glucose levels is likely due to sulforaphane, which is present in cruciferous vegetables such as broccoli and sprouts.

Extra virgin olive oil

Extra virgin olive oil contains oleic acid, a type of monounsaturated fat that can improve glycemic control, reduce fasting and post-meal triglyceride levels, and has antioxidant properties.

This is important because people with diabetes tend to have problems controlling their blood sugar levels and have high triglyceride levels. In a large analysis of 32 studies on different types of fat, olive oil was the only one that was shown to reduce the risk of heart disease.

Olive oil also contains antioxidants called polyphenols, which reduce inflammation, protect the cells lining the blood vessels, prevent oxidation from damaging LDL (bad) cholesterol, and lower blood pressure. Extra virgin olive oil is unrefined, so it retains antioxidants and other properties that make it so healthy.

Be sure to choose extra virgin olive oil from a reliable source, as many oils are blended with cheaper oils such as corn and soy.

Foods for people with diabetes: flaxseed

Flaxseeds are high in omega-3 fats, fiber, and other unique compounds. A portion of their insoluble fiber is composed of lignans, which may help lower the risk of heart disease and improve blood sugar control.

A review analyzing 25 randomized clinical trials found a significant association between whole flaxseed supplementation and a reduction in blood glucose. Flaxseeds may also help lower blood pressure.

A 2016 study involving participants with pre-diabetes found that a daily intake of flaxseed powder reduced blood pressure - but did not improve glycemic control or insulin resistance.

In short, flaxseed is beneficial for heart and gut health. In addition, flaxseed is very rich in viscous fiber, which improves gut health , insulin sensitivity and the feeling of satiety.

Apple cider vinegar

Apple cider vinegar and regular vinegar have many health benefits. Although it is made from apples, the sugar in the fruit is fermented into acetic acid. The resulting product contains less than 1 gram of carbohydrates per tablespoon.

According to a meta-analysis of six studies, including 317 people with type 2 diabetes, vinegar has beneficial effects on fasting blood sugar levels. In addition, apple cider vinegar may have many other healthy properties, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits.

To incorporate apple cider vinegar into your diet, start with 4 teaspoons mixed in a glass of water every day before each meal. You can add 1 teaspoon per glass of water so that the taste is not so strong. Increase to a maximum of 4 tablespoons per day.

Strawberries

Strawberries are rich in anthocyanins, antioxidants that ensure the fruit's red color. They also contain polyphenols, which are beneficial plant compounds with antioxidant properties.

A 2017 study found that a 6-week intake of polyphenols from strawberries and cranberries improved insulin sensitivity in overweight and obese adults who did not have diabetes. So, a 1-cup serving of strawberries contains about 53.1 calories and 12.7 grams of carbohydrates, three of which are fiber.

This serving also provides more than 100% of the reference daily intake (RDI) of vitamin C, which provides additional anti-inflammatory benefits for heart health.

Garlic

Small and low in calories, garlic is highly nutritious. One clove (3 grams) of raw garlic, which has approximately 4 calories, contains (25):

• Manganese: 2% of the daily value
• Vitamin B6: 2% of the DV
• Vitamin C: 1% of the DV
• Selenium: 1% of the DV
• Fiber: 0.06 grams

Research indicates that garlic contributes to improved blood glucose control and may help regulate cholesterol. 0.05 to 1.5 gram servings are recommended.

To put this into context, one clove of garlic is about 3 grams. Research also indicates that garlic can help reduce blood pressure and regulate cholesterol levels.

Foods for people with diabetes: pumpkin

Pumpkin, which comes in many varieties, is one of the healthiest vegetables available, because it is low in calories and has a low glycemic index. Like most vegetables, pumpkin contains beneficial antioxidants. Pumpkin also has less sugar than sweet potatoes, making it a great alternative.

Research shows that the polysaccharides in pumpkin improve insulin tolerance and lower serum glucose levels in rats. A study in humans found that pumpkin lowered high blood glucose levels quickly and effectively in people with severely ill diabetes.

Shirataki noodles

This type of noodle is indicated for diets for those with diabetes, as well as weight control. It is rich in glucomannan fiber, which is extracted from the konjac root, a plant grown in Japan and processed into noodles or rice known as shirataki.

In addition, glucomannan is a type of viscous fiber, which helps in the feeling of satiety. It also reduces blood sugar levels after eating and improves risk factors for heart disease in people with diabetes and metabolic syndrome.

According to one study, glucomannan significantly reduced fasting blood glucose, serum insulin, and cholesterol levels in rats with diabetes. A 3.5-ounce (100-gram) serving also contains only 3 grams of digestible carbohydrates and only 10 calories per serving (31).

However, these noodles are usually packed with a fishy-smelling liquid, so it is necessary to rinse them before consumption. Next, to ensure a noodle texture, cook them for several minutes in a pan over high heat without adding fat.

Foods for people with diabetes: after all, which ones should be avoided?

• Refined grains They are high in carbohydrates but low in fiber, which can raise blood sugar levels faster than whole grains.
• Sugar-sweetened beverages Not only do they lack important nutrients, they also contain a concentrated amount of sugar, which can cause spikes in blood sugar levels.
• Fried food: They are also high in calories, which can contribute to weight gain.
• Alcohol: People with diabetes should limit their alcohol intake, as it can increase the risk of low blood sugar, especially if consumed on an empty stomach.
• Sweets : besides having a large amount of sugar in each serving, it has a high glycemic index, which means that it is likely to cause spikes and drops in blood sugar levels.
• Processed meats In addition, processed meats have been linked to a higher risk of heart disease.
• Fruit juice : While it can be enjoyed once in a while in moderation, it is best to consume whole fruits whenever possible if you have diabetes. This is because fruit juice contains all the carbohydrates and sugars found in fresh fruit, but lacks the fiber needed to help stabilize blood sugar levels.

Reference: Healthline.

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