18 Best Foods for Diabetics
18 Best Foods for Diabetics — Patients with diabetes are required to be able to adjust his diet as possible, both in terms of quantity, schedule, and type of food. What is good foods for diabetics?
18 Best Foods for Diabetics
The total lack of insulin or insulin resistance makes sufferers must be careful to keep the blood sugar or glucose in their blood did not soar.
Because the high glucose levels after eating can lead to macrovascular complications such as heart disease and blood vessel disorders.
However, these risks can be reduced if people with diabetes consistently live a healthy lifestyle.
They need to choose foods that have a low glycemic index list and provide essential nutrients such as calcium, potassium, fiber, magnesium, vitamin A, vitamin C, and vitamin E.
These foods also must not increase blood sugar levels significantly, able to burn fat, reduce inflammation, and have other health benefits. This is best foods for diabetics list.
Here is a list of 18 best foods recommended for diabetics:
Chocolate is rich in flavonoids that can improve insulin sensitivity, reduce insulin resistance, speed up the processing of blood glucose, and reduces the desire to overeat. However, not all chocolate has the same efficacy level.
One study from the University of Copenhagen in 2008 showed that those who ate dark chocolate will have a lower desire to eat sweet foods, salty, or fatty than those who consumed chocolate milk.
Flavanoid content of milk chocolate itself is lower than black chocolate, whereas more sugar and fat.
Even dark chocolate can reduce the amount of pizza consumed volunteers on the same day up to 15%.
The content of flavonoids in chocolate may also lower the risk of cancer, control blood pressure, and reduce the risk of heart attack by 2% for 5 years.
By Warwick University study published in the journal “Diabetes” reported that broccoli contains sulforaphane compounds are able to repair and protect the protect the vascular wall of cardiovascular damage associated with diabetes.
Sulforaphane also trigger anti-inflammatory process, control of blood glucose levels, improve natural detoxification mechanisms in the body, as well as increasing the production of enzymes that control harmful cancer-causing chemical compounds.
Broccoli also contains chromium which helps improve insulin sensitivity in the body.
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Blueberries contain both insoluble fiber which removes fat from the body, as well as soluble fiber that is processed for longer in the body and control blood sugar levels.
Research by the USDA showed that those who consumed 2 ½ cups of wild blueberry juice every day for 12 weeks can reduce levels of glucose in the blood, depression, and improve her memory.
This is because blueberries contain anthocyanins, a natural chemical compounds that shrink fat cells and stimulate the production of adiponectin, a hormone that regulates blood glucose levels.
Increases levels of adiponectin can keep blood sugar levels remain low and increase the body’s sensitivity to insulin.
American Diabetes Association (ADA) even called blueberry as the “Diabetes superfood” because of health benefits.
Steel cut oats (oatmeal)
Selection of carbohydrate source is very important for diabetics because a big impact on blood sugar levels.
ADA recommends whole grains such as oatmeal containing complex carbohydrates and high in soluble fiber.
These fibers are more slowly digested by the body so that blood glucose levels are better controlled.
Oatmeal is also rich in magnesium that helps the body use glucose and secrete insulin properly.
Experiments conducted during the eight years showed a decreased risk of type 2 diabetes by 19% in women who go on a diet rich in magnesium, and 31% in women who eat whole grains.
Oatmeal can also reduce the risk of heart attack is one of the complications of diabetes.
One type of oatmeal is recommended steel cut oats, oat kernels that are cut into small pieces. Oat species has a lower glycemic index than instant oatmeal.
Steel cut oats are also experiencing the lowest processing that takes longer when cooked.
Not only rich in protein which makes you feel full longer, the fish also contain omega-3 fatty acids which help relieve inflammation.
Many studies show that those who had higher levels of omega-3 fatty acids in the blood highest will experience lower inflammation.
Inflammation in severe levels can exacerbate diabetic and cause weight problems.
Include fish in your diet also helps reduce the risk of various diseases, especially stroke which became one of the complications of diabetes.
Based on research from Emory University in 2010, people who ate baked or broiled fish will have a lower risk of stroke up to 3%.
However, fish fry, fish, fast food, and other fried seafood can actually increase the risk of developing the same disease.
Olive oil (olive oil)
One Spanish study published in the journal “Diabetes Care” shows that a Mediterranean-style diet that includes olive oil may reduce the risk of developing type 2 diabetes by nearly 50% compared to low-fat diet.
Diet with olive oil can prevent insulin resistance, abdominal fat accumulation, and decreased adiponectin.
ADA recommends that diabetics use olive oil to replace the unhealthy fat that comes from butter, margarine, and lard.
Olive oil is also rich in antioxidants that protect cells from free radical damage, and prevent heart disease.
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Psyllium is a plant fiber that comes from India. Husk or chaff containing soluble fiber is often used to treat constipation and weight loss.
But not only that, psyllium husks can also control the blood glucose levels of diabetics.
One review of the University of California, San Diego, 2010, published in the “Annals of Pharmacotherapy” justify these benefits.
Those taking psyllium before meals will increase blood sugar levels after eating as much as 2% lower than those who do not.
However, the researchers suggest that patients wait at least 4 hours after eating psyllium before taking other medicines, as psyllium may block the absorption of the drug.
Nearly all nuts have a low glycemic index and is rich in fiber and protein is beneficial for diabetics. However, cannellini beans are often used in a variety of Italian cuisine has the lowest glycemic index.
In a study conducted at the University of Toronto, 2012, 121 patients with type 2 diabetes make healthy diet by eating nuts or whole grains every day.
Three months later, those who ate nuts decreased A1c levels (blood sugar average) almost 2 times compared to those who ate whole grains.
Research in the United Kingdom showed that those who consumed more than one serving a day of spinach and other green leafy vegetables decreased the risk by 14% compared to those who only eat ½ servings per day.
Because, green leafy vegetables are rich in vitamin C and the mineral magnesium, folate, phosphorus, potassium, and zinc. Spinach also contains compounds lutein, zeaxanthin, and various other flavonoids.
One analysis found that sweet potatoes can reduce HbA1c of 0.3 to 0.57% and expedite the processing of blood glucose by 10 to 15 points.
Sweet potatoes also contain anthocyanins which is a natural pigment that gives him a dark orange color.
These antioxidant compounds including useful as an anti-inflammatory, anti-viral, and anti-microbial. Sweet potatoes are also rich in vitamin A and fiber.
Use sweet potato instead of potato because it has a lower index of glucose.
Walnuts or walnuts contain unsaturated fatty acid called alpha-linolenic that can reduce inflammation.
Fiber, L-arginine, omega-3, vitamin E, and phytochemical compounds found in walnuts and other nuts to make them function as antioxidants, anticancer, antiviral, and anti high cholesterol.
These properties can prevent the development of chronic conditions such as diabetes and heart disease.
Research from Yale University, published in the journal “Diabetes Care”, 2009, showed that walnut consumption as much as 56 grams for 8 weeks can fix function of blood vessels damaged by diabetes.
While other studies of Australia reported that patients who consumed 30 grams of walnuts within one year decreased fasting blood sugar levels more than those who do not.
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Quinoa or often referred to as quinoa was a staple food that is often used by the Incas. It feels much like wheat, but a closer kinship with spinach than rice.
In contrast to most of the grain, quinoa is a complete protein source which amounted to 14 grams per ½ cup, including the nine essential amino acids.
One is lysine, which serves to absorb the entire calcium fat burners and help lower cholesterol.
Quinoa is also one of the richest sources of fiber, contains 2.6 grams per ½ cup that helps balance blood sugar levels and makes you feel full longer.
One study in the journal “Diabetes Care” states that people with type 2 diabetes who consumed one gram of cinnamon or more on a daily basis can lower fasting glucose levels by 30% compared to those who did not.
Cinnamon also helps lower triglycerides, LDL cholesterol, and total cholesterol by 25%.
This is because cinnamon is rich in chromium, a mineral that enhances the effects of insulin.
Cinnamon also contains polyphenols, an antioxidant fighting free radicals and is able to reduce inflammation, thus keeping you from diabetes and heart disease.
Dark green leafy vegetables such as collard greens (a type of cabbage) contain vitamin C which is abundant. This vitamin can lower cortisol in the body and reduce inflammation.
Collard greens and cabbage vegetables such as kale and cauliflower are also a source of alpha-lipoic acid (ALA), micronutrients that help cope with stress.
ALA can help reduce blood sugar levels and strengthens vessels damaged by diabetes.
Turmeric has been used to maintain the health of the people of India for about 5 thousand years.
To prevent blood sugar spikes after consuming white rice and bread flour is often used in traditional Indian diet, they include turmeric which contain the active substance curcumin.
Curcumin is believed to regulate the metabolism of fat in the body. Curcumin works in fat cells, pancreatic cells, kidney cells, and muscle cells directly to relieve inflammation and prevent cancer-causing tumor necrosis and interlukin-6.
Experts believe that the combination of all these factors makes curcumin is able to overcome insulin resistance, cholesterol and high blood sugar levels, as well as other symptoms related to obesity.
Citrus fruits such as grapefruit, oranges, and lemons contain fiber and vitamin C in high amounts.
These fruits contain natural sugars fructose does not increase blood sugar significantly after consumption.
Fiber contained in it also can help control your blood sugar. Antingerin Citrus also contains antioxidants that help prevent obesity, maintain weight and improve insulin sensitivity.
One Australian study reported that consumption of tomato juice every day can reduce the risk of blood clots that often occurs in people with diabetes.
These blood clots can cause complications such as heart attack, stroke, and other dangerous diseases that can be life-threatening.
Tomatoes are also rich in vitamin C, vitamin E, iron, and other important antioxidants. Tomatoes also contain lycopene and lutein which protects the kidneys and blood vessels from damage due to diabetes.
Milk and low-fat yogurt
In addition to sugar, fat is also a matter that must be considered by diabetics. Many people with type 2 diabetes because the evil fat deposits in the body that causes the body insensitive to insulin.
Therefore, the ADA recommends the consumption of milk and yogurt needs low fats to good fats, calcium, and vitamin D daily you.
Research from the University of Cambridge in fact show that the consumption of low-fat yogurt can reduce the risk of diabetes by 28% compared to not eat at all.
Researchers also believe that the beneficial microbes in yogurt to reduce the inflammation that is often experienced by people with diabetes.
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Originally published at www.freediethealthcare.tk on October 16, 2015.