Keeping things simple by controlling your blood sugar levels is your main goal when it comes to finding the best foods to eat when you have diabetes. Taking care of your diet can play an important role in managing diabetes as well as preventing complications like heart disease.
- Fatty fish
DHA and EPA, which are essential for heart health, are found in salmon, sardines, herring, anchovies, and mackerel. It is especially important for diabetics to consume these fats regularly because they are at an increased risk of heart disease and stroke. DHA and EPA contribute to protecting blood vessel linings, reducing inflammation markers, and improving the function of arteries. The results of research indicate that the consumption of fatty fish regularly lowers the risk of acute coronary syndromes, such as heart attacks and heart disease, and increases the chance of survival from these conditions.
- Leafy greens
As well as being extremely nutritious and low in calories, leafy green vegetables also contain very few digestible carbohydrates, or carbs absorbed by the body, which means they don’t significantly affect blood sugar levels. Leafy greens contain many vitamins and minerals, including vitamin C, including spinach and kale. According to some research, people with diabetes have lower vitamin C levels than those without diabetes, and they may need more vitamin C than those without diabetes. In addition to its antioxidant properties, vitamin C is an anti-inflammatory agent. Increasing dietary intake of vitamin C-rich foods has been shown to reduce inflammation and cellular damage in people with diabetes.
- Avocados
You need not worry about your blood sugar levels being raised by avocados as they have no sugar, few carbohydrates, a high fiber content, and healthy fats. Avocado consumption has also been linked to improved diet quality, lower body weight, and a lower body mass index (BMI). Because obesity is associated with diabetes and avocado consumption with improved diet quality, avocados are an ideal snack for people with diabetes. Diabetes may be prevented by the properties of avocados.
- Eggs
It has been found that egg consumption may reduce heart disease risk in several ways – by decreasing inflammation, improving insulin sensitivity, increasing HDL (good) cholesterol levels, and modifying LDL (bad) cholesterol morphology. People with diabetes may benefit from eating a high fat, low carb breakfast of eggs throughout the day, according to a recent study. Other studies have linked eating eggs with heart disease in diabetics.
- Beans
It is inexpensive, healthy, and extremely nutritious to eat beans. Beans are a type of legume rich in B vitamins, minerals (calcium, potassium, magnesium) and fiber. The beans have a very low glycemic index, making them invaluable for those managing diabetes. Beans may prevent diabetes as well. The researchers found that people who eat legumes a lot had a lower risk of developing type 2 diabetes when compared to those who did not consume legumes much.
- Greek yogurt
An 18 percent lower risk of diabetes type 2 was found with a daily serving of yogurt, according to a study involving health data collected from more than 100,000 participants over an eight-year period. Additionally, yogurt and other dairy products may help you lose weight if that’s your goal. Studies have shown that yogurt and other dairy products may help people with type 2 diabetes lose weight and improve their body composition. In addition to helping maintain healthy blood sugar levels and reducing heart disease risk factors, yogurt may also promote weight loss.
- Whole grains
A diet rich in fiber is important for people with diabetes since fiber allows digestion to be slowed. Whole grains contain much more fiber and nutrients than refined white grains. Whole grains and white breads have a lower glycemic index (GI) than whole wheat and whole grains because nutrients are absorbed more slowly. Because of this, they are less likely to raise blood sugar levels.
- Broccoli
Despite its nutritional appeal, broccoli is one of the most calorie- and carb-dense vegetables available. A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbohydrates, as well as important nutrients such as vitamin C and magnesium. A study found that people with diabetes who consumed broccoli sprouts were able to control their blood sugar levels. It is high in phytochemicals, which may help protect against diseases in the body. Broccoli is low calorie and low carb with a high nutritional value.
- Strawberries
Strawberry red color comes from anthocyanin, which is an antioxidant. Strawberry polyphenols, also helpful plant compounds, are also antioxidants. In addition to having strong anti-inflammatory properties, strawberries may also assist in improving insulin resistance.
- Foods to avoid
It’s equally important to understand which foods you should exclude from your diet if you have diabetes. Many foods and drinks contain high levels of carbs and sugar, which can cause blood sugar levels to spike. In addition, some foods may negatively affect heart health or contribute to weight gain.
- Berries
Antioxidants found in berries are thought to help prevent oxidative stress. Oxidative stress is linked to many health conditions, including heart disease and cancer. There is an imbalance between antioxidants and free radicals in the body when people with diabetes suffer from chronic forms of oxidative stress.
Having diabetes can increase your risk of several serious diseases when it is not well controlled. You can dramatically reduce your risk of complications when you consume foods that help control blood sugar, insulin, and inflammation. It’s important to remember that, although these foods can help manage blood sugar, following an overall nutritious, balanced diet is the key to blood sugar control.
