Diabetes is
a disease in which your blood glucose, or blood sugar, levels are too high.
Insulin is a hormone that helps the glucose gets into your cells to give them
energy. With type 1 diabetes - your body does not make insulin. With type 2
diabetes - your body does not make or use insulin well. This means that your
blood sugar is higher than normal but not high enough to be called diabetes.
The best
foods for diabetes are most often whole foods that are not processed, such as
fruits and vegetables.
By including
these extra-healthy power foods in your diet will help you in improving
nutritional needs as well as lower your risk of diabetes.
Here are 10
Best Foods That Diabetics Must Eat
Broccoli:
As with
other cruciferous veggies, like kale and cauliflower, it contains a compound
called sulforaphane, which triggers several anti-inflammatory processes that
improve blood sugar control and protect blood vessels from the cardiovascular
damage. Thus broccoli is called as anti-diabetes superhero.
Blueberries:
Blueberry
contain both insoluble fiber which flushes fat out of your system and soluble
fiber which slows down the emptying of your stomach, and improves blood sugar
control. In a study people who consumed 2 cups of wild blueberry juice per day
for 3 months lowered their blood glucose levels, lifted depression.
Anthocyanins natural chemical in the berries that shrinks fat cells and stimulates
the release of adiponectin hormone which regulates blood glucose levels, among
other things.
Fish:
Fish
contains a special type of fat that helps cool inflammation. Thousands of
studies show that people with the highest blood levels of omega-3 fatty acids
have less body-wide inflammation.
A fish-rich
diet can also reduce your risk of developing health problems, especially
stroke, as a result of your diabetes. People who ate baked, broiled, or steamed
fish reduced their odds for a stroke by 3 percent.
Apples:
There’s a
reason people say “an apple a day keeps the doctor away.” This fruit is high in
fiber and vitamin C. Because they’re high in fiber, consistent apple
consumption can have a positive impact on your diabetes. A study found that
those who 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.
Avocados:
Avocado is
high in monounsaturated fats, which are generally considered among the
healthiest of fats. Monounsaturated fats also improve heart health - an
important benefit for diabetics, who are at an increased risk for heart disease
and stroke.
Beans:
Packed with
protein and cholesterol white cannellini beans are slow to raise blood sugar. In
a study 121 people with type 2 diabetes followed a healthy diet containing a
daily cup of beans or whole grains. After three months, the bean group sugar
levels fall nearly twice as much as the whole-grain group.
Spinach:
Spinach is rich
in vitamin K, along with several minerals including magnesium, folate,
phosphorus, potassium, and zinc. It’s also a good source of the plant chemicals
lutein and various flavonoids.
People who
consume more than one serving a day of spinach and other leafy greens slashed
their risk of diabetes by 14 percent - compared to people who ate less than 1/2
a serving daily.
Carrots:
Carrots are
noted for their high vitamin A, made from the antioxidant - beta-carotene in
carrots. This vitamin is necessary for good vision and immune function.
According to
a study beta-carotene may even help lower the risk of developing type 2
diabetes among people who have a genetic predisposition for the disease.
Walnuts:
Walnuts
contain the polyunsaturated fatty acid called alpha-linolenic acid, which has
been shown to lower inflammation. Omega-3s, fiber, vitamin E, and other
phytochemicals found in walnuts. Walnuts consist of antioxidant, anticancer,
antiviral, and anti-high cholesterol actions.
These powers
can help stop and reverse the progression of chronic conditions such as
diabetes and heart disease.
Cinnamon:
Several
studies show that this delicious spice can help reduce blood sugar. A study
said people with type 2 diabetes who’d taken 2-3 grams of cinnamon daily had
dropped their fasting blood sugar by 30 percent, compared to people who took no
cinnamon. It’s also loaded with polyphenols, antioxidants that gather up all
the free radicals in your blood to protect you from cancer and also lower
systemic inflammation, further guarding you from diabetes and heart disease.
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