Being diabetic does not mean you should give up food. Choosing the right food with the right lifestyle helps you overcome diabetes in a healthy and natural way. It is very vital to watch what and when you are eating. This goes a long way in controlling blood sugar. Consuming food with high fiber, low carbohydrates, ample nutrients prevents rise in blood glucose and insulin levels. Diabetes can be controlled with regular eating but with controlled portions. Listed below are some of the super foods which helps you in fighting diabetes.
High-fiber fruits and veggies
Fruits and vegetables that have high fiber delays the absorption of sugar into the blood. This means, sugar is released into the blood stream quite slowly. They are also high in nutrients and have low fat.
1. Apples
Apples contain insoluble fiber which is known to rise the metabolism helping to fight infections. Pectin, a compound found in apples, acts as detoxification agent by providing a good amount of galacturonic acid. This aids in flushing out the waste from the blood stream, thereby, lowers the insulin requirements of a diabetic by more than thirty-five percent.
2. Avocados
Avocados have high mono-saturated fat content which assists in lowering bad cholesterol. It also reduced the amount of triglycerides in the blood, thus reducing the risk of heart disease for a diabetic. A recent study shows that consumption of fifty grams of avoadoes per day lowers, glucose, cholesterol and insulin levels.
3. Berries
Berries has a low GI (glycemic index) value and are considered apt to be included in a diabetic diet. They are low in both fat and carbohydrates which helps curbing the blood sugar levels. Do control the portion size of these fruits.
4. Broccoli
Broccoli is considered to be a healing food. Sulphoraphane in Broccoli helps protecting the cells of the body. It reduces the molecules that damages the cells. This is quite essential to cut down the risk of cardio-vascular diseases in diabetics.
5. Sweet Potatoes
You will make a wise choice by including sweet potatoes in your diet since it avoids spiking of blood sugar levels. It has a low GI value and is packed with fiber and essential minerals for the body.
6. Beans
Beans aid in controlling the insulin response to glucose in the body. It slows down the absorption of carbohydrates into the bloodstream and also helps to burn the fat with its high-fiber content.
7. Carrots
The much abandoned carrot from your plate can be brought back to your diet since it is found to have a low GI value. This eases the process of digesting the carbohydrates in carrots. It has a rich source of beta-carotene which is linked to lower the risk of diabetes.
Wholesome grains
8. Barley
Barley contains beta-gulcan fiber which contributes in slowing down the absorption of sugar. Use barley as a cooked breakfast cereal or add it in soups,salads or stews.
9. Oatmeal
Oatmeal makes a perfect addition to your diet in controlling blood sugar. This grain is full of soluble fiber and is helpful in reducing cholesterol, weight and controls the release of insulin into the blood stream.
10. Flax seed
It is considered to be a powerhouse of nutrients. It is a low glycemic food which helps in regulating blood sugar. It is an excellent source of fiber which helps in lowering cholesterol. Sprinkle or blend them in pan cakes, breads or burgers to enjoy the nutty flavor.
Lean Meat and dairy products
11. Milk
Researches indicate that consumption of dairy products such as milk, yogurt helps in fighting insulin resistance. You can opt for fat free milk and its products to reduce the risk of developing heart disease. These are rich in Vitamin D and lessens the risk of type 2 diabetes. It helps in the generation of insulin required to regulate the sugar in the blood.
12. Turkey
Adding proteins to a diabetic diet is considered very essential to build mass and bone. Among lean meats, turkey can be consumed as long as it is skinned and not fried.. These are low in fat and have good reserves of protein.
13. Chicken
Since it is a lean meat, it contains low fat and low carbohydrates but high in protein. It makes a perfect choice to build protein in the body.
14. Eggs
Consuming eggs does not increase the sugar levels since it has low saturated fat. As long as they are not cooked with butter and pair it with sausage, it makes a good choice to add it to the diabetic diet.
15. Nuts
Nuts such as sesame,pumpkin,sunflower contain fiber and good fats. These keep the blood sugar levels as well as the cholesterol under check. Substitute carbohydrates with nuts. Eating up to to half a cup of mixed nuts per day is known to bring down the blood sugar levels in the body. Roast them and add it in soups to enjoy the flavor of the nut.
16. Olive oil
Olive oil is beneficial for the overall body. It also helps in preventing diabetes. Since it is low in saturated fat, it can be used in almost any of the dishes that you consume.
17. Peanut butter
Studies show that the good fat present in olive oil helps reverse diabetes. You can use it on any of the foods to slow down your digestion thus helping in blood sugar regulation. Enjoy it on salads, pasta or baked potatoes. People who regularly consume peanuts or peanut butter can greatly lessen the risk of developing diabetes. They contain low saturated fat and good unsaturated fat which lowers the risk of type 2 diabetes.
18. Fish
Fish is high in Omega-3 fatty acids and is an ideal choice to lower the abnormal high proteins in urine, usually found in diabetic people. This is a key indicator of kidney disease. Consuming fish is shown to lower the high urine protein.
19. Beef
As long as it is portion-controlled, beef can be consumed by diabetic people. Lean cut beef contain low saturated fat and hence makes a good choice for diabetes.
20: Yogurt
Yogurt is a good source of protein, calcium and other minerals and vitamins. You can replace an ice-cream dessert with yogurt since it has far less sugar and less fat. Choose a low-fat yogurt and top it with fruits to make it a perfect dessert.
You can lower the risk of developing diabetes naturally by increasing your exercise regimen, modifying your eating habits and losing body weight.