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“Diabetes is a condition which is associated with an increase in blood sugar or glucose level. According to Maggie Powers, she stated that carbohydrate foods such as bread, cereals, rice, pasta, fruits, milk, and desserts are responsible for a hike in blood glucose level.
It may be difficult to determine which foods are best to consume when you have diabetes. The main aim and objective of this are to maintain a normal level of blood sugar. However, it is also important to eat foods that help prevent complications of diabetes such as heart disease.
In this article, we have summed up the best 10 foods you can eat if you have diabetes both type 1 and type 2.
1. Non-Starchy Vegetables
These types of vegetable have fewer carbohydrates content. Non-starchy vegetables include everything from artichoke and asparagus to broccoli and beets. This vegetable category helps to satisfy your hunger and increase your cravings for vitamins, minerals, fiber, and phytochemicals. As the name entails, they possess few calories and carbohydrates, this features has made them an ideal food for individuals with diabetics. In fact, the American Diabetes Association (ADA) identifies most non-starchy vegetables as low GI foods with a score of 55 or less.
Cinnamon is a delicious spice known for its strong antioxidant activity. A number of controlled studies have shown that cinnamon can lower blood sugar levels and in addition to this, they have been found to improve insulin sensitivity (R, R, R). Based on a recent analysis that involves 10 studies, it was revealed that cinnamon can reduce cholesterol and triglyceride levels (R).
Additionally, there is another type of cinnamon known as cassia cinnamon, they are available in the grocery stores and the rate at which this is consumed should be reduced to less than one teaspoon on a daily basis. The danger associated with this is due to the presence of coumarin, which is known to be involved in the development of health problems when taken at higher doses (R). Conversely, Ceylon (true) cinnamon contains a fewer amount of coumarin.
Tomatoes can be consumed in two forms which are raw or cooked tomatoes. Tomatoes contain a significant amount of essential nutrients known as lycopene. It is a potent substance that has been found in reducing the risk of cancer (mostly prostate cancer), heart disease and macular degeneration. Similar to other non-starchy fruits, tomatoes are ranked low in terms of GI. Based on a study carried out in 2011, it was revealed that eating 200 grams of raw tomatoes (or about 1.5 medium tomatoes) daily reduced blood pressure in individuals living with type 2 diabetes. In addition to this, another group of researchers concluded that tomatoes reduced the cardiovascular risk associated with type 2 diabetes.
4. Melon or Berries
A single cup of either melon or berries has been found to contain only 15 grams of carbohydrates? The cost is a little bit high, but it’s a healthy treat that is full of nutrients and fiber, and it is a little bit sweet. To have a combination of the mixture, mix one of either melon or berries with plain yogurt or put them in ice cubes.
Turmeric is known for its amazing health benefits. The active ingredient in turmeric is curcumin and it has been found to be helpful in reducing inflammation and lower blood sugar levels, while lowering the chance of heart disease (R, R, R). I1n addition, curcumin is of great benefit to the kidney of people living with diabetes. This is important because diabetes is one of the leading causes of kidney failure (R, R, R, R). In order to boost the absorption of curcumin, make sure you combine turmeric with piperine (R).
6. Greek yogurt
Greek yogurt is one of the best dairy products for diabetics. It is loaded with probiotics and this has been associated with its ability in enhancing blood sugar control and decrease the risk of heart diseases (R, R, R). Research has shown that yogurt and other dairy products can help with weight loss and help with body composition in individuals with type 2 diabetes. In addition, it has been shown that Greek yogurt contains only 6 to 8 grams of carbohydrates per meal; this is considerably lower when compared to conventional yogurt. Greek yogurt also contains more proteins that stimulate weight loss by reducing appetite and lowering the intake of calorie (R).
7. Blueberries and other berries
Blueberries contain a significant amount of vitamin C and fibers both of which is a potent antioxidant. Because of the high level of antioxidant content, they may reduce the risk of heart disease and cancer. They also have anti-inflammatory properties. Some other great alternatives for people with diabetes include but not limited to strawberries, raspberries, and blackberries.
8. Orange and other citrus fruits
The soft inner part of orange and grapefruit serves as a great source of fiber. In order to get the best from this, ensure that the whole parts of the fruits are taken rather than drinking only the liquid content. According to a study carried out in 2008, it was revealed that the consumption of citrus fruit could reduce the risk of diabetes in women, while drinking of the fruit juices could act the other way to increase that risk.
Beans are known to be one of the most nutritious foods since the existence of men on earth. Beans contain a significant amount of fiber and protein, making bean an excellent choice for vegetarians and vegans. Bean also provides essential minerals such as magnesium and potassium. They also have a low GI. Soya beans are rank in 16, while kidney beans and chickpeas are ranked 24 and 28 respectively. As it was shown in a study carried out in 2012, beans could be a good way to control blood sugar in people with type 2 diabetes. They can also reduce the risk of coronary heart disease.
Broccoli is one of the healthiest vegetables. In half a cup of boiled broccoli, what you get is just 27 calories and 3 grams of digestible carbohydrates, as well as essential nutrients such as vitamin C and magnesium. Broccoli has been found to be instrumental in reducing the insulin levels in people with diabetes and protect cells from harmful free radicals produced during metabolism (R, R). In addition, broccoli is another excellent source of lutein and zeaxanthin. These important antioxidants help prevent eye disease (R).