Diabetes is really a type of ailment that progressively affects your whole system and nearly every organ of the body much like your renal system, eyes, heart etc. Despite the fact that you will find many medications that may take control of your blood sugar level, it is important to realize that meals are really your very best medicine. Actually, one of the main reasons for the introduction of Diabetes Type 2 together with a number of other chronic and degenerative illnesses is poor diet.
There is no stage of Type 2 Diabetes that cannot be controlled by making some smart dietary changes. To prevent and control diabetes, there are some Superfoods that can stabilize or even lower your blood sugar level when eaten on regular basis in appropriate portions. These Superfoods have a bigger impact on your blood sugar than others. Following are top 10 Superfoods to Curb Diabetes:
1, Whole Grains
Whole grain food products contain a wide variety of nutrients including magnesium, chromium, omega 3 fatty acids and folate. Whole grains can help to maintain blood sugar level and can help reduce blood pressure and LDL (“bad”) cholesterol. Whole grains also contain powerful plant chemicals, lignans and flavonoids, which may play a role in preventing heart disease. Thus, those who are diabetic must switch from rice to brown rice and from refined flour to whole wheat flour to enjoy many health benefits.
Fishes that are high in Omega-3 fatty acids must also be consumed on regular basis by those who are diabetic. At the same time fishes are a good source of protein, and a great substitute for higher-fat meats. Aim to eat fish at least twice a week. Cold water fatty fishes like salmon, sardines, halibut, herring, mackerel, and tuna are good for those who are diabetic. You must eat baked or grilled fish and try to avoid breaded and deep fat fried variety. Those who do not eat fish must take fish oil supplements after consulting a doctor.
3, Dark Green Leafy Vegetables
Dark green leafy vegetables are very low in calories and carbohydrates and contain a good amount of vitamin C, insoluble fiber, magnesium and lots of calcium. All these nutrients are absolutely essential for diabetics as they have virtually no impact on your blood sugar level. Studies show that leafy veggies lower the risk of type-2 diabetes. Those who are diabetic must have two servings of dark green vegetables such as spinach, kale, chard, collard greens, mustard greens and other leafy greens daily in their diet plan.
Beans are good source of dietary fiber and are also rich in protein, magnesium and potassium. All these minerals are very important for those who have diabetes and so when planning a diet plan for diabetes it is essential to include them. Beans can slow the digestion process and help to maintain blood sugar level after eating a meal. When it comes to beans you can choose kidney, pinto, navy, white, navy, lima, pinto, garbanzo, soy or black beans depending upon which one you like to eat. You can add beans to soup or salad.
Berries of all kind are packed with antioxidants, vitamins and fiber that can hugely control your blood sugar level and help protect against cancer and heart diseases. You can choose different types of berries like strawberries, cranberries, black berries and so on. In fact berries make a smart substitute when you feel the urge to eat something sweet. You can add fresh berries in cereals and salads, and keep use the dried versions as a healthy snack. You can also use berries to make low sugar desserts for diabetics.
6, Sweet Potatoes
Sweet potato is a kind of starchy vegetable that contains the antioxidant beta-carotene along with vitamin A, Vitamin C, potassium and fiber. All these components help lower blood sugar. Those who are diabetic must use sweet potatoes in place of regular potatoes for a lower GI alternative. Whether you like grilled or baked sweet potatoes try to cook then with the skin on, since most of the nutrients are next to it. You can also eat sweet potatoes steamed, broiled or stewed, as a side dish, in salads, soups, casseroles or other dishes.
There are several components in cinnamon that promotes glucose metabolism and reduces cholesterol. It has been found that in people with diabetes; just half teaspoon of cinnamon powder in a day can significantly decrease fasting blood glucose levels and increase insulin sensitivity. There are many ways to add cinnamon in your diet. You can sprinkle some in your coffee, stir it into your morning oatmeal, or add it to chicken or fish dishes. Else you can soak a medium sized cinnamon stick in hot water to make a refreshing cup of cinnamon tea.
Yogurt is rich in protein, Vitamin D and calcium. Several studies have shown that people who eat plenty of calcium-rich foods can easily lose weight and are also less likely to become insulin resistant. Yogurt can also help build strong bones and teeth. Use nonfat plain yogurt and eat as it is or else add it to bowl of fresh fruit. Along with low fat yogurt you can also include low fat milk in your diet plan to control your blood sugar level.
9, Olive Oil
Olive oil is loaded with antioxidants and monounsaturated fats that reduce the risk of heart disease and help keep blood sugar steady by reducing insulin resistance. Olive oil also helps in losing weight which is very essential for those who are diabetics. When it comes to olive oil you must choose the extra virgin olive oil (EVOO) which is minimally processed and contains more than 30 antioxidant and anti-inflammatory plant compounds. You can add olive oil on salads and use it to sauté meat and veggies.
Nuts contain healthy fats, vitamins, fiber and lots of minerals such as magnesium and vitamin E.9 that can stabilize blood sugar level. Nuts help reduce insulin resistance and help fight heart disease. Those who are diabetic, or those who want to avoid Type 2 diabetes, must eat nuts on regular basis. Nuts of all sorts – walnuts, pecans, almonds, pea nuts and so on are great for controlling blood sugar. The best way to eat nuts is after they have been soaked overnight to release their enzyme inhibitors. Take a hand full of nuts and place them in a bowl of water, leave them to sit over night and in the morning discard the water and then eat the nuts.
To summarize, if you are a diabetic then it’s time to think carefully, plan well and take control of your high blood sugar by getting these Superfoods to curb diabetes. Together with these meals you have to get some exercise regularly and then try to maintain normal bodyweight to manage your blood sugar level.
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Article: What foods to eat to control diabetes