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In this blog we have discussed about 12 Best foods for diabetes

  • Patients with type 2 diabetes mostly rely on oral hypoglycemic drugs to maintain blood sugar levels. Eating few foods that are best for diabetes can help to curb sugar spikes and improve insulin resistance that may eventually lead to less dependence on medications.
  • A diet that is loaded with fresh vegetables, fibrous fruits, healthy proteins and good fat can benefit people with diabetes.

Here are12 best foods for Diabetes:

1. Whole grain:

  • Whole grains are rich in fibre and nutrients as compared to refined white grains. 
  • Including whole grains in our diet, instead of refined grains may help reduce the risk of diabetes mellitus.
  • The Fibres in whole grains helps slow down the digestion process. This allows our body to absorb the nutrients at a lower pace, and thereby preventing sudden spikes in blood sugar levels. 
  • Also, whole grains have a lower glycemic index (GI), thus having comparatively less impact on blood-sugar levels make it best food for diabetes
  • Brown rice, bulgur wheat, buckwheat, oats, millet, quinoa and barley all are best for diabetics.
  • Beta-glucans in oats and barley, prevents spiking blood glucose levels after the intake of food.

2. Green Leafy Vegetables: (spinach, kale etc.)

  • Green leafy vegetables are rich in nutrients and are low in calories. 
  • They are also low in digestible carbohydrates (those absorbed by body). This prevents spike in our blood sugar levels.
  • They are rich in dietary fibre, phytochemicals, vitamins (including vit. – C) and minerals.
  • Vitamin C has potent antioxidant and anti-inflammatory properties. Thus, eating vitamin C-rich foods helps reduce cellular damage and protects heart and eye health.
  • Eat raw vegetables like salad, at the beginning of meals since cooking vegetables can destroy certain phytochemicals.

3. Nuts:

  • Eating nuts along with a portion controlled diet can help in improving blood sugar levels in patients with type 2 diabetes.
  • Eating them regular may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels.
  • Tree nuts (walnuts, almonds, hazelnuts, and pistachios) may also help people with diabetes improve their heart health.
  • Almonds are known to manage blood sugar and insulin levels after a meal.
  • According to studies, pistachios contain the hormone glucagon-like peptide1, which reduces glucose levels, thus reducing the risk of diabetes.
  • Walnuts also are known to manage blood sugar levels and the risk of diabetes.

4. Greek Yogurt:

  • Greek yoghurt is rich in protein, calcium, probiotics and low in carbohydrates.
  • It also has a special type of fat called conjugated linoleic acid (CLA) may help keep you full for longer.
  • It also has a low glycemic index (GI). 
  • Contains only 6-8gms of carbohydrates per serving, which is lower than conventional yogurt
  • Greek yogurt is also higher in protein, that promotes weight loss by reducing appetite and thereby decreasing calorie intake.

5. Garlic:

  • Garlic is rich in manganese, vitamin B6, C, Selenium & fibers.
  • Consumption of garlic improves glycemic status and is known to reduce fasting and postprandial blood sugar levels. It also helps regulate cholesterol levels.
  • Diabetics can include garlic in many ways like eating it raw or adding it to foods or having garlic supplements.
  • Thus Garlic helps lower blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.

6. Squash:

  • Squash is rich in healing antioxidants and vitamin A and is one of the healthiest vegetables.
  • It has a low glycemic index which means that its carbs are digested more slowly. Thereby, helps in sudden blood sugar spike after a meal. 
  • A small study in humans indicate that squash decreased high blood glucose levels quickly and effectively in people with diabetes who were critically ill.

7. Apple cider vinegar:

  • Apple cider vinegar is made by fermenting apple juice (Sugar is converted to acetic acid).
  • It contains vitamin C, B vitamins and acetic acid.
  • Apple cider vinegar effectively reduces spike in blood glucose levels after meals and is also known to improve the function of insulin. 
  • Thus, it is beneficial for patients with type 2 diabetes mellitus.

8. Beans:

  • Beans are rich in B vitamins, minerals (Calcium, magnesium and potassium) & fibers 
  • Fibres and protein keep us full longer and reduce our carbohydrate intake.
  • Beans also have a low glycemic index (GI) and this helps us reduce our blood sugar level.
  • GI of soybean is 15, while kidney beans are 28 and chickpeas is 33.
  • Thus, Beans are extremely beneficial for diabetics.

9. Berries:

  • Berries are loaded with powerful antioxidants, vitamin C and l fiber. They contain polyphenols.
  • Polyphenols help to lower your blood sugar and decrease insulin resistance.
  • Berries also have a low GI value.
  • Berries like blueberries, raspberries, & strawberries were found to be useful in regulating blood glucose levels and thus proved to be beneficial for diabetics. You can try them all in salads, or as a snack. They certainly can be a good choice for a healthy dessert.

10. Eggs:

  • Eating eggs regularly may reduce your heart disease risk in several ways.
  • Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels. Hence, they may reduce the risk of heart diseases in diabetics.
  • A study conducted in 2019 stated that eating a high fat, low-carb breakfast of eggs could help people with diabetes manage blood sugar levels throughout the day.
  • Incorporating eggs may improve risk factors for heart disease, promote good blood sugar management, protect eye health, and keep you feeling full.

11. Broccoli

  • Broccoli is one of the highly nutritious vegetables. It also has important nutrients like vitamin C and magnesium.
  • Broccoli is low in calories and digestible carbs. 
  • Eating broccoli sprouts may lead to a reduction in blood glucose in people with diabetes likely due to sulforaphane, a chemical present in cruciferous vegetables.
  • This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.

12. Fatty Fish:

  • Fatty fish like salmon, herring, sardines, anchovies and mackerel are rich sources of omega-3 fatty acids, DHA & EPA.
  • These omega-3 fatty acids, DHA & EPA are good for heart health.
  • Since, diabetics are at an increased risk of heart diseases, these fats are beneficial in diabetics.
  • DHA and EPA protect the cells that line your blood vessels and reduce inflammation, thus they may help lower the risk of arteriosclerosis.
  • Research indicates that eating fatty fish regularly may lower the risk of acute coronary syndromes, like heart attacks, and it also helps regulate blood sugar.
  • Fatty fish is also rich in proteins, which makes you feel full for a long time and reduces your carbohydrate intake.

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