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
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.
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.
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.
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
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
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.
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 .
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
About sixty patients of the type 2 diabetes were fed daily diet for about the 3 months,along with the six wheat flour chapatis containing the flaxseed gum (5 g), as per 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
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
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.
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
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.
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.
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
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
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.
“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.
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.
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.
So Based on few epidemiological evidence,there is no reason to think that such a healthy eating pattern could not include eggs.
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.
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
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 Insulin Sensitivity Increased in Glucose-Intolerant, and the hypertensive Subjects after about 15 Days of Consuming the 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 the Japan and processed into shape of noodles or the rice known as shirataki.
Glucomannan is type of viscous fiber, which makes you feel full and satisfied. It also lowers levels of the “hunger hormone” ghrelin.
Turmeric is a spice with powerful health benefits.
Its the active ingredient, curcumin, can lower the inflammation and the blood sugar levels while reducing the heart disease risk.
What’s more, the curcumin appears to benefit the kidney health in diabetics. This is important, as the diabetes is one of leading causes of kidney disease
Nuts are another excellent addition to the diet. Like the fish, nuts contain the healthful fatty acids that help keep heart-healthy.
Walnuts are especially high in omega-3 fatty acids called alpha-lipoic acid (ALA). Like other omega-3s, the ALA is important forthe good heart health.
A study from the 2018 suggested that eating the walnuts is linked with lower incidence of the diabetes.
Walnuts also provide the key nutrients, such as the protein, vitamin B-6, magnesium, and iron.
Research has shown that citrus fruits, such as oranges, grapefruits, and lemons, have antidiabetic effects.
Eating the citrus fruits is great way to get the vitamins and minerals from fruit without carbohydrates.
Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antidiabetic effects of oranges.
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.
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.”
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.
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.
Bone broth is rich in collagen, which can make for a protein-packed and satiating snack. Sip some warm broth for an afternoon snack to keep you satisfied until dinnertime. source
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:
- The prevention and control of diabetes mellitus: lifestyle and dietary
- The lists of foods to be avoided by diabetes and their alternatives
- How to reduce weight in a healthy way?
- The role of glycemic index in control of diabetes mellitus