In order to keep our body healthy we need to take care of ourselves. It is important to eat right and exercise regularly to maintain a healthy lifestyle. Some diseases such as diabetes can be controlled by following certain diet. There are some nutrients and food items that help in controlling the blood sugar levels. If you wish to live a long life with no complications, it is important to know how to choose best diabetic friendly foods.
We will discuss here 10 most effective foods for diabetes management. They include but not limited to vegetables, fruits, protein-rich foods, whole grains and dairy products.
#10. Cinnamon
Diabetes is an extremely serious condition that needs to be treated with care. If you have diabetes, then you need to make sure that you take control of your health by eating the right foods. One of the best things that you can eat while suffering from this disease is cinnamon.
Cinnamon contains certain chemicals, such as cinnamaldehyde, which help to lower blood sugar levels. This means that you can use cinnamon to treat yourself when you suffer from high blood sugar levels. You should also try to consume a lot of whole grains. Whole grains contain fiber, which helps to slow down digestion.
#09. Nuts
There’s no doubt that nuts have a lot of benefits. That’s why they’re included in many diet plans. One of the most popular nut varieties is walnuts. The truth is, this type of food contains compounds that can lower blood sugar levels. This means that you won’t need to take insulin shots any more.
Other nuts contain the same kinds of nutrients. For example, hazelnuts are also beneficial. And almonds are another great option. So don’t forget to add them into your daily meals.
#08. Oatmeal
Diabetes affects millions of people around the world. Fortunately, there are many foods that you can eat to help control your diabetes. One of these is oatmeal. Oatmeal contains lots of fiber, which helps to keep you feeling full throughout the day. In addition, it also lowers blood sugar levels. If you have type 2 diabetes, you should try eating at least one bowl of oatmeal each week.
You can make this meal even healthier by adding a few tablespoons of flaxseed oil to the mix. Flaxseeds contain omega-3 fatty acids, which are great for controlling cholesterol and lowering triglyceride levels.
#07. Dairy
Dairy products also contain a lot of protein to keep your hunger at bay. Dairy products like milk, cheese and yogurt have all been shown to improve blood sugar levels, and a greater consumption of these products is associated with a reduced risk of diabetes.
You should watch for extra sugar in flavored yogurt and milk products if you’re using full-fat or fat-free dairy products.
#06. Beans
When you have diabetes, you need to make sure that you’re eating healthy foods. One of the most popular foods that people use to treat their diabetes is beans. While these foods aren’t always a cure-all, they can certainly improve your health.
Beans are an excellent source of fiber, protein, and iron. Plus, they contain lots of vitamins and minerals.
#05. Broccoli
People who have diabetes should eat foods that help control their blood sugar levels. That includes broccoli. The study found that eating a serving of cooked broccoli can lower your risk of developing type 2 diabetes by more than half.
In the study, researchers followed nearly 15,000 women and men over the course of 10 years. During this time, the participants filled out questionnaires about how much they ate and drank. At the beginning of the study, none of the subjects were diabetic. After 10 years, however, 1,300 people developed the condition.
#04. Quinoa
This fiber-rich whole-grain is an excellent alternative to white pasta or white rice. It contains 3 g of fiber and 4 g of protein per 1 2-cup serving of cooked quinoa. The big amount of dietary fiber and protein makes quinoa digested slowly, which keeps you full and prevents blood sugar spikes.
Quinoa is typically considered to be a complete protein since it contains all the nine essential amino acids necessary for muscle building, which is uncommon for plant-sourced protein sources. Plus, it is rich in minerals, such as iron and magnesium.
#03. Spinach
Spinach is one of the best sources of magnesium, which helps keep your body use the sugars in your bloodstream and regulate blood sugar levels more effectively. This leafy green is also high in vitamin K and folate, among other essential vitamins.
A 2-cup serving of raw spinach will provide only 2 grams of carbohydrates and 14 calories. Munch on raw baby spinach in salads, add it to your morning smoothie it with garlic and olive oil for a healthy side dish.
#02. Olive Oil
Olive oil is a great food to have when you’re trying to manage your diabetes. If you’ve ever been diagnosed with the condition, you know that you need to be careful with what you eat. And, you also know how difficult it can be to figure out the best foods to consume.
You don’t need to fear the fat in olive oil. Compared to carbohydrates, gram-for-gram, fat content helps you stay fuller, decays your blood glucose and consequently enhances the absorption of vitamins A and E.
#01. Salmon
You should know that certain fish contain high amounts of protein. If you want to eat a healthy diet, then you need to start including salmon in your meals. Salmon contains lots of omega-3 fatty acids, which are essential for the body’s health. Eating salmon can also improve insulin sensitivity.
Other types of fatty fish that contain omega-3 fatty acids, such as tuna, mackerel, and sardines, can also provide these protective effects, which are particularly important for people with diabetes, who are also at greater risk for cardiovascular disease.
Conclusion: Foods for Diabetes Management
In conclusion, managing diabetes effectively requires a combination of both medical treatment and lifestyle changes. Foods can play a role in helping to regulate blood sugar levels, and there are certain foods that are particularly effective for this purpose. Some of the best foods for managing diabetes include leafy greens, beans, nuts, and fatty fish. These foods are high in nutrients that help to regulate blood sugar levels and improve insulin sensitivity.