Diabetes Foods to Eat:- A diet rich in fresh vegetables, fiber-rich fruits, lean proteins, and healthy fats can significantly benefit those managing diabetes. By incorporating these nutrient-dense foods, individuals can better regulate their blood sugar levels and improve overall health. Here are 12 foods that are particularly beneficial for diabetics.
Diabetes Foods to Eat | Diabetes Control Tips | Type 2 Diabetes Diet | Type 1 diabetes
1. Whole grain: Whole grains are rich in fibre and nutrients which helps slow down the digestion process; thus, nutrients are absorbed by the body at a lower pace, preventing sudden spikes in blood sugar levels. Include Bulgur wheat, buckwheat, oats, millet, quinoa, Brown rice, and barley as they have comparatively lower glycemic index and beneficial in diabetes.
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2. Green Leafy Vegetables: (spinach, kale etc.) Green leafy vegetables are rich in nutrients and are low in calories. Eat raw vegetables like salad, at the beginning of meals since cooking vegetables can destroy certain phytochemicals.
3. Nuts: Consuming nuts like walnuts, almonds, hazelnuts, and pistachios along with a controlled diet can help in improving blood sugar levels in patients with type 2 diabetes. Regular consumption of nuts may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels.
4. Greek Yogurt: Greek yoghurt has a low glycemic index (GI) and is rich in protein, calcium, probiotics and low in carbohydrates. It helps keep you full for longer.
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5. Garlic: Garlic is Eating garlic improves glycemic status and is known to reduce fasting and post-prandial blood sugar levels. It is also rich in manganese, vitamin B6, C, Selenium & fibers.
6. Cinnamon: Cinnamon enhances the release of insulin and the signalling of insulin receptors, thus helping in the management of diabetes. It also prevents a sudden rise in sugar levels after meals.
7. Apple cider vinegar: Apple cider vinegar effectively reduces blood glucose levels after meals and is also known to improve the function of insulin.
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8. Beans: Beans are rich in vitamin B, minerals (Calcium, magnesium and potassium) & fibers Fibres and protein keep us full longer and reduce our carbohydrate intake.
9. Berries: Berries are powerful antioxidants. They contain polyphenols that may improve insulin sensitivity in adults and thereby lowering blood glucose. Berries like blueberries, strawberries were found to be useful in regulating blood glucose levels and thus proved to be beneficial for diabetics.
10. Eggs: Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels. Hence, they may reduce the risk of heart diseases in diabetics.
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11. Broccoli Broccoli is one of the most nutritious vegetables. Broccoli is low in calories and digestible carbs. Including broccoli sprouts in your diet may lead to a reduction in blood glucose in people with diabetes.
12. Fatty Fish: Fatty fish like salmon, herring, sardines, anchovies and mackerel are rich sources of omega-3 fatty acids, DHA & EPA. Since, diabetics are at an increased risk of heart diseases, these fats are beneficial in diabetics. Fatty fish is also rich in proteins, which makes you feel full for a long time and reduces your carbohydrate intake.