Diet PlansMetabolic and Endocrine

Few Best Foods to Control Diabetes

According to Brittany L.Graf research Healthy meal plans for people with diabetes often focus on choosing the foods rated at medium to low on the glycemic index.

What you choose to eat and drink can raise or lower your blood sugar levels after meals.

These few best diabetic foods are the smart choices when you have this problem.

These are few foods that helps to keep your sugars in control apart from life style modification in diabetes.

Here are few best diabetic foods: how to control diabetes with diet

1.Quinoa

Few best foods to control diabetes

According to Brittany L.Graf research

Healthy meal plans for people with diabetes often focus on choosing the foods rated at medium to low on the glycemic index.

Quinoa has a glycemic index of around 53, meaning is that it won’t cause as dramatic spike in the blood sugar. This is because it contains a lots of fiber and protein, both of which slow the digestion process.

2.Beans

Few best foods to control diabetes

According to research by D J Jenkins

Beans (including the black, white, navy, lima, pinto, garbanzo, soy, and kidney) are the winning combination of the high-quality carbohydrates,

the lean protein, and the soluble fiber that helps stabilize your body’s blood-sugar levels and keeps your hunger in check. 

3.Lentils

Few best foods to control diabetes

 

The Pulses, such as the lentils,can slow the digestion and the release of sugars found in starch into the bloodstream, ultimately reducing the blood glucose levels.

 

Few best foods to control diabetes

4.Wild Salmon

The low levels of vitamin D is most common in people with diabetes, so including fish in the diet is a good way to add vitamin D intake to your diet.

Scientists and the researchers have hypothesised that the consumption of fish may reduce the risk of developing the type 2 diabetes.

Salmon’s heart-healthy qualities come from its quality of high levels of omega-3 fatty acids. This particular fat reduces levels of triglycerides, a risk factor for coronary heart disease, according to a review in the journal Endocrine Practice

5.Greek Yogurt

Few best foods to control diabetes

A new study led by Harvard School of Public Health (HSPH) researchers

Yogurt naturally contains both the high-quality carbohydrates and the protein, making it an excellent food for slowing or preventing an unhealthy rise in the blood sugar

 

6.Spinach

Few best foods to control diabetes

A study published in the journal Archives of Internal Medicine

found that the adults who have consumed 4,069 milligrams of potassium per day had about 37 percent lower risk of the heart disease compared to those who consumed only 1,793 milligrams of it.

Just one cup of cooked spinach contains 839 milligrams of potassium (which is equivalent to what’s in 2 medium bananas) or 20 percent of that target intake. This makes spinach one of best diabetic foods

7.Berries

Few best foods to control diabetes

The Chinese researchers reviewed five major studies including a total of 194,019 people that looked at how eating the berries affected risk of type 2 diabetes.

For every 17 grams of the berries eaten per day (that are 13 blueberries, nine raspberries, and two blackberries or one big strawberry) the risk of type 2 diabetes had dropped by 5%. The Scientists attribute this to the anthocyanins found in berries .

8.Broccoli

Few best foods to control diabetes

The Cruciferous vegetables are one of the best diabetic foods like that of kale, broccoli, cauliflower, Brussels sprouts and the cabbage are high in something called the sulforaphane.  

High-sulforaphane BSP could have the favorable effects on inflammatory markers in the type 2 diabetic patients according to the research done on it by Parvin Mirmiran and co

9.Ground Flax-seeds

Few best foods to control diabetes

About sixty patients of type 2 diabetes were fed a daily diet for about 3 months,along with six wheat flour chapatis containing flaxseed gum (5 g), as per the recommendations of the American Diabetic Association.

The control group ( of 60 individuals) consumed an identical diet but the chapattis were without seed gum.

The blood biochemistry profiles monitored before starting the study and at monthly intervals showed the fasting blood sugar in the experimental group decreased in good number.The study demonstrated the efficacy of flax seed gum in the blood biochemistry profiles of type 2 diabetes. This makes flax seeds one of best diabetic foods

10.Raw almonds

Few best foods to control diabetes

According to the chinese research ,their results suggested that incorporation of the almonds into a healthy diet could ameliorate some inflammation and oxidation stress in the patients with T2DM.

11. Chia Seeds

Few best foods to control diabetes

Chia seeds are a heart-healthy fat that contains.lots o f fiber and omega-3s and reduces the postprandial blood glucose, insulin sensitivity, the blood pressure, and the oxidative stress in such individuals.

The present invention further found that Chia seeds.can be used to improve some endothelial function, the coagulation, fibrinolysis and iron status. 

seeds can be used to improve some endothelial function, the coagulation, fibrinolysis and iron status. 

12.Avocado

Avocado

Avocado oil improves  the brain mitochondrial function in diabetic patients preventing the impairment of mitochondrial respiration and the mitochondrial membrane potential ,so the avocado oil supplementation prevents brain mitochondrial dysfunction induced by diabetes in association with decreased the oxidation stress, making it one of the best diabetic foods.

13.Extra Virgin Olive Oil

Extra Virgin Olive Oil

Olive oil is more than just a monounsaturated fat. It has phenolic content and can also provide benefits for plasma lipid levels and the oxidative damage.

In a crossover study,

The participants were randomly assigned to 3 sequences of daily administration of 25 mL of 3 olive oils.

The results shown are quite favorable to decrease the lipids and the sugars.

The amount of calorie uptake can be calculated by the calorie counter / calculator.

 

meal plans for diabatees

14.Garlic

Garlic

Garlic is available commercially in different preparations, one of which is the aged garlic extract (AGE).

As per research done by Muhammed Saeed Ahmad , The AGE has some potent antioxidant activity and a lots of high concentration of organosulfur compounds such as S-allylcysteine.

AGE protects against atherosclerosis by preventing diseases like hypertension, reducing serum cholesterol and the triglycerides, and by inhibiting the platelet aggregation and LDL oxidation 

15.Cinnamon

Cinnamon

A series of reviews printed in the American Journal of Clinical Nutrition 

Discovered that adding a heaping teaspoon of the cinnamon to a starchy meal like overnight oats could help stabilize the blood sugar, and ward off the insulin spikes, and decrease fasting the blood sugar. The spice’s powerful antioxidants, known as the Polyphemus, are at work;

These active compounds have been proven to improve the insulin sensitivity in our body and, in turn, your body’s ability to store fat and manage the hunger cues.

16. Green Tea

Green Tea

The health benefits of green tea relates to the presence of polyphenols as the principal active ingredients in protection against the oxidative damage and in the antibacterial, antiviral, the anticarcinogenic, and the antimutagenic activities, but the polyphenols in tea may also increase insulin activity. 

17. Oats

Oats

“Oats contain the type of fiber called beta-glucan, which seems to have an anti-diabetic effect on body” explains New-gent.

Specifically, a review published in Vascular Health and Risk Management concluded that the beta-glucans help to reduce the high blood sugar and the blood pressure. oats is one best diabetic food that should not be missed.

18.Cauliflower

Cauliflower

Cauliflower is the vegetable rich in sulforaphane:

a compound which the  Science Translational Medicine study found can inhibit the glucose production in the cells and improves the glucose tolerance in rodents on high-fat or high-fructose diet.

19.Carrots

Carrots

 

The presence of potential phytochemicals in the black carrots (Daucus Carota L.) has a significant role in the several major metabolic syndromes, such as the cancer, the cardiovascular diseases (CVD), diabetes mellitus, obesity, and some oxidative stress-induced other malignancies.

20.Eggs

Eggs

The most recent American Heart Association guidelines

had no longer include a recommendation to limit egg consumption, but recommend the adoption of eating practices associated with good health.

So Based on few epidemiological evidence,

there is no reason to think that such a healthy eating pattern could not include eggs.

21.Tomatoes

Tomatoes

The effect of the tomato supplementation on Oxidative Stress in the diabetes is due to the levels of oxidative stress biomarkers which are namely SOD, GSHPx, GR, GSH and Lipid peroxidation rate by estimating the malondialdehyde MDA in our blood.

The mean plasma MDA levels in the diabetic group before lycopene supplementation was found to be more than 2.36 nmol/h.The levels were decreased markedly to minimum at end of 30 days of lycopene supplementation.

The mean differences in MDA levels at different days of analysis during the lycopene supplementation period were found to be significant

22.Pumpkin

this vegetable showed the best overall potential.

Among the varieties of pumpkin extracts P5 ( the round orange) and P6 (the spotted orange green) had relatively high content of total phenolics and moderate antioxidant activity .

Therefore this phenolic antioxidant-enriched the dietary strategy using the specific traditional plant food combinations can generate a whole food profile that has the potential to reduce hyperglycemia-induced pathogenesis and

also associated the complications linked to some cellular oxidation stress and the hypertension.

 

 

23.Dark Chocolate

Dark Chocolate

The Flavanols from chocolate appeared to increase the nitric oxide bioavailability. protect the vascular endothelium, and decrease the cardiovascular disease (CVD) risk factors. 

The research showed that Blood Pressure Is Reduced a drastically and the Insulin Sensitivity Increased in the Glucose-Intolerant, and hypertensive Subjects after about 15 Days of Consuming High-Polyphenol Dark Chocolate 

24. Shirataki Noodles

These noodles are high in the fiber glucomannan, which is extracted from konjac root.
This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.
Glucomannan is a type of viscous fiber, which makes you feel full and satisfied. It also lowers levels of the “hunger hormone” ghrelin.

 

 

25. Turmeric

Turmeric is a spice with powerful health benefits.
Its active ingredient, curcumin, can lower inflammation and blood sugar levels while reducing heart disease risk. 
What’s more, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease

26. Walnuts

Nuts are another excellent addition to the diet. Like fish, nuts contain healthful fatty acids that help keep the heart-healthy.
Walnuts are especially high in omega-3 fatty acids called alpha-lipoic acid (ALA). Like other omega-3s, ALA is important for good heart health.

A study from 2018 suggested that eating walnuts is linked with a lower incidence of diabetes.
Walnuts also provide key nutrients, such as protein, vitamin B-6, magnesium, and iron.

27.Citrus fruits


Research has shown that citrus fruits, such as oranges, grapefruits, and lemons, have antidiabetic effects.
Eating citrus fruits is a great way to get vitamins and minerals from the fruit without the carbohydrates.

Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antidiabetic effects of oranges.

28.Kale

Kale is called a superfood for good reason! Rich in fiber—with 16 grams, or over 60 percent of your daily recommended intake, of the digestion-slowing nutrient in just one cup—and low on the glycemic index, kale can help improve blood glucose control.

 

 

29.Edamame


Edamame is a good source of the essential nutrient choline, and research shows that 9 out of ten Americans don’t get enough of in the diet. Choline is important for helping to reduce homocysteine levels in the blood, a marker connected to increased risk of heart disease and connected to vascular disease in diabetes.”

30.Hummus


Instead of fattier cheese or mayo, it is recommended hummus as a dip for veggies or low-carb crackers. Hummus contains protein and a lot of taste for lower glycemic snacking.

 

 

 

31.Bitter Melon


A study published in the Journal of Ethnopharmacology found that 2,000 mg of bitter melon a day lowers blood glucose levels in people with type 2 diabetes.

 

 


32.Bone Broth

Bone broth is rich in collagen, which can make for a protein-packed and satiating snack. a low sodium protein-rich beverage rich in collagen . Sip some warm broth for an afternoon snack to keep you satisfied until dinnertime. source 

 

 

33.Bell Peppers

Red, green, orange, and yellow bell peppers aren’t just colorful additions to your salad; they can be a blood sugar-friendly snack all on their own. They have a sweeter taste without the sugar content of most fruit (about 3 grams of sugar per medium bell pepper).

Apart from the above natural food,There are other foods which can be used as a alternative substitute for the diet in the diabetes. (source 1)

For more related articles regarding diabetes:

Self life hacks

Doctor by profession and blogger by passion

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