Diabetes is a disease in which the blood sugar levels increase than the normal level. A healthy diet is very important for diabetic patients.
Diet plays an important role in controlling diabetes. You can control your diabetes with a good diet. But it is a difficult task to choose good healthy food.
In this blog, I will tell you about 14 foods that are best to control diabetes. These foods are tasty and healthy that are beneficial for your health.
14 foods to Control Diabetes:
There are 14 foods that are good to control your diabetes. These are the following:
- Fatty fish
- Leafy green vegetables
- Chia seeds
- Apple cider vinegar
- Flex seeds
- Extra virgin olive oil
Fatty fish is a very beneficial and healthiest food. Examples of fatty fish are salmon, sardines, and herring, etc.
All these fishes are a great source of omega 3 fatty acids DHA and EPA that are very beneficial for your heart health. Intake of fatty fish is good for diabetic patients.
These are good to control their diabetes and keep their heart in good condition. The use of fatty fish lowers the risk of heart attack and other heart diseases.
DHA and EPA help to improve the function of blood vessels. They reduce the markers of inflammation and help to better flow blood through your blood vessels.
Fatty fish is also a great source of protein. When you eat fatty fish, you feel full. It will also stabilize your blood sugar in the body.
Leafy Green Vegetables:
Vegetables are highly nutritious and low in calories. They are very rich in fibers that are beneficial for your health. In vegetables, low digestible carbs are present.
Less intake of digestible carbs means low levels of sugar. These vegetables are rich in vitamins and minerals, and especially vitamin C. Diabetic patients have a greater requirement of vitamin C.
Vitamin C also acts as an antioxidant and contains anti-inflammatory properties. So high I take of vitamin C reduces cell inflammation and cell damage.
These antioxidants protect your eyes from macular degeneration and contract that are the common complication in diabetes.
Like green vegetables, avocados are also rich in fibers. They contain healthy fats and few carbohydrates, so they are healthy and very beneficial for your health.
Avocados help to maintain your sugar levels. Avocados also help to lose your body weight. So it is the best food for obese people because obesity is also a significant cause of diabetes.
It also contains avocatin B that is a fat molecule. Avocatin B is only found in avocados. It plays an important role in inhibiting incomplete oxidation in skeletal muscles and the pancreas, reducing insulin resistance risk. It is also an important factor in maintaining your sugar levels in the body.
Eggs are very beneficial for your health. Daily egg consumption gives you a lot of health benefits. They contain healthy fats and low carbohydrates that help to control diabetes.
Eggs are beneficial for your heart health. They also reduce the risk of heart stroke because they increase HDL cholesterol and modify LDL cholesterol.
They also contain anti-inflammatory properties and reduce insulin resistance in the cells. Eggs also contain lutein and zeaxanthin and antioxidants that protect your eyes from infection and diseases.
Chia seeds are also rich in fibers and contain low carbs. So they help to control your sugar levels. The viscous fiber in chia seeds maintains your sugar levels.
Viscous fiber slows down the rate at which the food moves through your gut and is absorbed. They reduce your hunger, and you feel full. They also maintain glycemic management in the body, which helps to reduce diabetes.
Beans are a type of legume that is very cheap, nutritious, and healthy. They contain vitamin B, minerals like calcium, potassium, magnesium, and fibres. They help in glycemic management that help to reduce diabetes. They also reduce heart diseases.
Yogurt is a good choice for people with diabetes. Dairy products like yogurt contain probiotics that help manage your body’s sugar levels and reduce the risk of heart diseases. Yogurt lowers the blood glucose level reduces insulin resistance in the body cells.
Less appetite means less calorie intake that helps to reduce diabetes. In yogurt, high levels of calcium, proteins are present that help to promote weight loss and less appetite.
A particular type of fat called conjugated linoleic acid is present that helps reduce appetite and makes it easier to resist unhealthy foods.
Nuts are very nutritious and delicious. They are rich in fibers and contain low digestible carbs. They are small in size but more nutritious.
Daily consumption of nuts reduces inflammation and lowers blood sugar levels. They reduce LDL cholesterol levels and contain HbA1c, a marker for long-term blood sugar management. They reduce the risk of cardiac diseases.
Broccoli is one of the nutritious vegetables that are rich in fiber and contains low digestible carbs. They also contain vitamin C and magnesium.
They help to reduce your blood sugar levels by lowering the insulin level in the body. It protects the cells from damage.
Broccoli contains sulforaphane that is a chemical that helps to reduce the blood sugar levels in the body. It also contains lutein and zeaxanthin and antioxidants that protect your eyes from infection and diseases.
Extra Virgin Olive Oil:
Extra virgin olive oil is very beneficial for your heart health as well as for diabetes. It is unrefined, that’s why it is very healthy.
It contains oleic acid that is a type of monounsaturated fat that helps to improve glycemic management. Oleic acid stimulates the GLP-1 hormone that is the fullness hormone when this hormone stimulates you to feel full and reduces your hunger.
It reduces your fasting and post-meal triglyceride levels. It also contains antioxidant properties. It contains an antioxidant called Polyphenol.
Polyphenol reduces inflammation and lowers the levels of LDL cholesterol that help to keep your heart healthy. It protects the cell lining in your blood vessels that help the better flow of your blood. It also prevents damage by oxidation and maintains your blood pressure.
It is a healthy food that contains a high content of omega 3 fatty acids that are very beneficial for your heart health.
It contains insoluble fibers that are made up of lignin that help to decrease heart diseases and improve your blood sugar levels.
Apple Cider Vinegar:
It contains many health benefits. It contains HbA1c that is a marker for the maintenance of blood sugar levels.
It has many other antibacterial and antioxidant properties that keep you healthy and prevent your body from damage and infection.
Strawberry is a very delicious fruit and it is very beneficial for your health. It contains vitamin C that gives you anti-inflammatory benefits for your heart health.
It is rich in antioxidant properties. It contains anthocyanin that is an antioxidant and gives its red color.
Anthocyanin is also beneficial for your health. It reduces cholesterol and insulin level. It helps to improve blood sugar levels and decrease the risk of heart diseases.
It also contains Polyphenol that is also an antioxidant that improves insulin sensitivity in people with obesity. So Polyphenol helps to reduce diabetes in obese people.
It is small in size, low calorie, and very nutritious. It helps to improve your blood sugar levels and it also regulates your cholesterol levels. It is a good and healthy option to reduce diabetes. It is also useful for heart patients.
No doubt diet plays an important role to control diabetes. If you are a diabetic patient then you should add these foods to your daily diet plan. These are healthy, delicious, and tasty foods that help you to control your blood sugar levels and maintain your health.