If you are a diabetic or if you think you may be prediabetic, this article will is definitely for you and will be handy for you. The biggest question for everyone with diabetes patients is “What Can I Eat”, “What Foods are Best for Diabetes Control”, “What Food I Need to Avoid for DIABETES Control”. Here In this article, We show you the Best Foods for Diabetes Control and Good Diabetes Foods for Diabetic Patients.
Whats is Diabetes
Before understanding what diabetes is. First, you have to know what insulin is. Insulin plays a key role in maintaining the sugar and glucose level in blood at a healthy level. Diabetes is one such condition when your body either stops producing insulin, or it produces insulin and cannot use it. There are 2 main types of diabetes, Type 1 and Type 2 Diabetes. Another type, Gestational diabetes which can occur only when a woman is pregnant and is temporary.
Diabetes can be seen across all the age groups and it means your blood sugar runs the risk of being very high, which can cause all sorts of problems. There is no cure but you can control by taking either a healthy diet and exercise or with medication.
Best Foods for Diabetes Control, Diabetic Diet Food List for Diabetic Patients, What Foods Can I Eat to Control Diabetes
Here you will find the best 20 diabetic foods to eat that can control your sugar levels if you are a diabetic by managing the sugar and carbs that you intake in your diet. These kinds of food should be included in food for a diabetic patient to control and to reduce your risk for diabetes health problems and complications.
Best Nut & Grains For Diabetes Control
Almonds: Almonds are rich in vitamin E and Magnesium and Potassium. Almonds help in increasing insulin sensitivity and it may reduce the rise in blood sugar and insulin levels. Including almonds in the daily diet will control the blood sugar levels and helps the reducing the health problems bcoz of diabetes.
Chia and Flax Seeds: Chia seeds are high in fiber, antioxidants, protein, calcium, healthy fats, Omega 3 fats. Chia seeds help in improving insulin sensitivity and control the blood sugar level in the body.
Walnuts: Walnut is a rich source of Omega – 3 Fatty Acids and has anti-inflammatory properties, It also contains monounsaturated and polyunsaturated fats which are regarded as healthy fats. These fats help in absorbing essential vitamins like A, D, E, and K. You also won’t experience any spikes in blood sugars on consuming them.
Cinnamon: Cinnamon is rich in hydroxychalcone compound which could lower cholesterol and helps in stabilize the blood sugar levels. It is known that taking a half teaspoon of cinnamon every day can improve fasting blood sugar and helps in controlling insulin spikes
Best Vegetable Foods For Diabetes Control
Tomatoes: Tomatoes have a lower glycemic index score and these are rich sources of vitamin C and lycopene. Lycopene is an antioxidant that can fight inflammation, increases healthy cholesterol and reduces bad cholesterol.
Beans: Beans have important vitamins and minerals like potassium, magnesium in them. Beans are low on the glycemic index score and high in fiber that helps in maintaining lower blood sugar levels. Recipies that contain beans or incorporating Beans into your daily meal plan help to control the sugar levels of the body. Beans is a pretty broad family, It can be from Kidney Beans, Legumes, Lentils, Chik Pea, etc..
Lentils: Lentils are lower on the glycemic index score and a rich source of vitamins B, Iron, carbohydrates, and protein. In the study, it is known that people who made lentils and legumes a big part of their diet had the lowest rate of diabetes. While it comes to Kidney beans these can keep the blood sugar levels spiking up after having the meals.
Best Leafy Green Foods For Diabetes Control
Dark Leafy Greens: Foods like spinach other leafy greens are the great sources of fiber, vitamins like A, B, C, E, and K, Iron, Potassium, and Calcium. They are also very low in digestible carbs which control the sugar levels. Try adding leafy green vegetables to your diet plan to lower the risks of diabetes.
Kale: Kale is a leafy green that contain much fiber, antioxidants, calcium, vitamin k, vitamin c, iron, etc.. Antioxidants present in the kale improves blood glucose levels and control the blood sugar levels.
Brocolli: Brocolli and alike vegetable Brussels, Cauliflower, Cabbage are good for anyone not only the diabetic patients. It is known that these vegetables have anti-cancer and disease fight components. Broccoli is highly loaded with proteins, folic acid, potassium, fibers, vitamins C and K. People suffering from type 2 diabetes take brocolli since they are high in sulforaphane which controls blood sugar levels. Incorporating broccoli in your diet plan helps in controlling diabetes and reverses the damage caused by diabetes.
Best Fruit For Diabetes Control
Berries: Berries like Blueberries, Raspberries, Strawberries are low in glycemic index score and considered as the superfoods for diabetic patients. Blueberries contain antioxidants that help the body to fight off harmful damages to your cell. When it comes to diabetes, Anthocyanins present in blueberries help in increasing insulin sensitivity and lowering the sugar levels.
Oranges and Citrus Fruits: Oranges and citrus fruits are the high sources of fiber, vitamin C, antioxidants, low fat. The fiber in citrus fruits helps in digestion while the antioxidants present in them fight inflammation. Oranges are low in added sugars have fewer calories and reduces the risk of heart attack, Diabetes. Eating citrus fruits can lower the risk of diabetes in women.
Prunes: Prunes are high in fiber content. It has a lower glycemic index score and a lower effect on blood sugar levels.
Best Grain Foods for Diabetes Control
Whole Grains: Having whole grains in your meal helps in lower the risks of diabetes 2. Whole Grains contain lots of anti-oxidants and it lowers the fasting blood sugar level and improves insulin sensitivity. Including whole grains in the diet plan of diabetes lowers the risk of diabetes.
Oatmeal: Oatmeal is considered a common and perfect breakfast to start a day and the best food for diabetes. Oatmeal contains high insoluble fiber and a low glycemic index that control glucose levels. It also lowers cholesterol. It is known that the people taking oatmeal as breakfast daily can reduce the risk of diabetes. In general, Oatmeal is not sweet adding some blueberries and nuts will make the dish delicious and more healthy.
Other Miscellaneous Food for Diabetes Control
Eggs: In moderate amounts, eggs can be healthy to the body. An egg has a Choline protein that helps in memory and 6 gms of Protein and Lutein which is good for eyesight. In general, it is said that egg yolk contains cholesterol, So if you are much concerned about the cholesterol you can only have egg white which only has proteins.
Peanut Butter: Peanut butter has a lower glycemic index score an also low in carbohydrate content. Peanut butter has a lower effect on blood sugar levels that can prevent spikes in blood sugar levels.
Olive Oil: Whit this is not food but it is used as a flavor booster with other foods to make healthy food. Olive oil can be added to vegetables like broccoli or salads. Olive oil is a great source of healthy fats which could lower the risk of heart attacks and reduces cholesterol levels. While it comes to diabetes olive oil can control the blood sugar levels minimize the blood sugar spikes.
Salmon Fish: Salmon and other fish are high sources of Omega – 3 fatty acids. These fatty acids reduce the risk of heart attacks. For those with diabetes, it is recommended to eat these types of fishes twice a week that helps in controlling the blood sugar levels in the body.
Dark Chocolate: A little bit of intake of dark chocolate is good for health. Dark chocolate helps with cholesterol and blood sugar levels and blood pressure control. this type of dark chocolates has fewer sugars and high amounts of antioxidants which held the body to use insulin more efficiently to control blood sugar and insulin sensitivity.
Are you diabetic??? Do you already take any of the foods mentioned above earlier??? Let us know your experience through the comments section below. And if you think any other food must be added to the list share your feedback in the comments section.