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Wednesday, October 21, 2020

Know What are the Best And Worst Food For Diabetics

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The food choices for diabetic patients matters a lot.  Read on to know more about what kind of foods a diabetic person needs to be consuming.

  • Oatmeal

It’s been shown in different researches that a diet composing of fiber-rich foods and whole grains can minimize the risk of diabetes by about 35-42 %. Oatmeal is fortunately a great source of both.  Fiber helps in the slowing down of glucose absorption in the stomach which makes the blood sugar levels in check.

  • Beans

Beans are relatively inexpensive and almost fat-free. It is also packed with high-quality carbohydrates, fiber and protein that helps take care of hunger without making your blood pressure and blood sugar levels rise.

  •  Apples

Studies have shown that the antioxidants found in apples appear to have a big effect on lowering LDLs (low density lipoproteins), a common contributor to heart disease. Also, apples contain fiber which helps in lowering cholesterol aside from aiding in your body’s digestive process.

  • Asparagus

Asparagus has high gluthathione content—a potent antioxidant.  Anrioxidants help in delaying the aging process and also eases the effects of many diseases like cancer, heart diseases and diabetes.

  • Avocado

The avocado fruit is rich in mono-unsaturated fats.  If substituted with saturated fats, it can help in improving a person’s cholesterol levels. It also lowers a person’s risk of heart disease and controls sugar levels.

  • Fish

Fish is a great source of lean protein. Tilapia, catfish, cod are examples of some fishes that are not only mild-flavored but can also be easily prepared by baking, roasting or grilling. Paired with vegetables, this meal combination can help control your blood sugar from elevating.

  • Yogurt

Yogurt, especially the fat-free variants contain both proteins and high quality carbohydrates. It helps in preventing an unhealthy or drastic rise in your blood sugar levels. Intake of calcium-rich food also decreases your risk to contracting type 2 diabetes.

  • Blueberries

Blueberries contain flavonoids—compounds that are known to have many health benefits including its capacity to keep the heart healthy. Berries also have anti-cancer effects as it is shown to inhibit tumor growth and  lessens inflammation.

  • Cruciferous Veggies

Broccoli is a known example of a cruciferous vegetable; others include cabbage, Brussel sprouts and cauliflower.  These veggies have high glucosinolates content and have a widely-appreciated anti-cancer effects. They may also have a role in reducing the risk of heart diseases and deaths related to it.

  • Almonds

Unsalted almonds contain a healthy mix of magnesium plus mono-unsaturated fats.  Most research has shown that high magnesium intake reduces the risks of getting diabetes by almost 33%.  Ergo, a smart way to prevent getting diabetes is to include an ample amount of magnesium in your diet which you can get from foods like spinach, pumpkin seeds, almonds and more.

  • Carrots

Carrots have high Vitamin A content. This vitamin helps in promoting good vision, better immunity and may also help in the development of certain cancers.

  • Salmon

Omega 3-fatty acids are the ones well known in preventing heart diseases. And guess what? Salmon is filled with these “healthy fats” as it is otherwise known.  So if you love your heart and you want to keep your blood sugar in check at the same time, go for salmon and sardines and include them in your diet next time.

  • Flax seeds

Flax seeds on the other hand contain ALA (alpha-linoleic-acid) which can then be converted to omega3 fatty acids to get the kind of health benefits similar to that of fish.

  • Egg Whites

Egg whites are low in carbohydrates and rich in protein. That being the case, it is a good choce for controlling type 2 diabetes.

  • Garlic

Consuming garlic can aid lowering your blood pressure.

  • Kale

Kale is also believed to help reduce the instances of developing type 2 diabetes.

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