Diabetes, often referred to by doctors as diabetes mellitus, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. It can be controlled by eating some selected foods.
In this video, we’ll share 10 best foods to eat that control diabetics, that are supported by science.
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10 best foods for diabetics
Garlic is a delicious herb with impressive health benefits. Several studies have shown it can reduce inflammation, blood sugar and LDL cholesterol in people with type 2 diabetes. One clove of raw garlic contains only 4 calories and 1 gram of carbs.
It has more vitamin C per 100 grams than an orange, plus it is high in the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable has vitamin A power promotes healthy vision, teeth, bones, and skin. It is also rich in folate and fiber, all with minimal calories and carbs.
Yogurt might help prevent type 2 diabetes. In studying the diets of thousands of adults with and without diabetes, investigators found those who ate at least 55 grams (about 2 ounces) of yogurt a day were 12 percent less likely to develop type 2. The researchers theorized that probiotic bacteria in yogurt lowers cholesterol and produces certain vitamins that prevent diabetes.
Apples appears to offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples. A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber.
It is loaded with soluble fibre which, when mixed with water, forms a paste. Just as it sticks to your bowl, it also forms a gummy barrier between the digestive enzymes in your stomach and the starch molecules in your meal. So it takes longer for your body to convert the carbs you’ve eaten into blood sugar.
Nuts are one of the healthiest food choices you can make. Most nuts contain at least one or more of these heart-healthy substances: unsaturated fats, omega-3 fatty acids, fiber, vitamin E, plant sterols, and L-arginine, which makes artery walls more flexible and less prone to blood clots.
Beans are high in fiber and a good source of protein, but now there are even more reasons to include them in a diabetic diet. Researchers found that eating about a cup of legumes daily resulted in better blood sugar control (for both blood glucose and A1C) and lower blood pressure.
8. Fatty Fish
Fatty fish is one of the healthiest foods on the planet. Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke
Avocados are known for their heart-healthy monounsaturated fat content. When substituting these fats for saturated fat, they can improve cholesterol levels, decreasing your risk of heart disease, according to the Academy of Nutrition and Dietetics.
10. Chia Seeds
Chia seeds are a wonderful food for people with diabetes. They're extremely high in fiber, yet low in digestible carbs. In fact, 11 of the 12 grams of carbs in a 28-gram (1-oz) serving of chia seeds are fiber, which doesn't raise blood sugar. The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.
What’s your favorite food to eat for diabetics?
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