Food & Health

9 Foods to Control Diabetes

Today we will discuss the 9 Foods to Control Diabetes. Finding out the best foods to eat when you have diabetes can be a difficult task. But in diabetes, your main aim should be controlling your blood sugar levels.

However, it’s also important to add foods to your diet that help prevents diabetes complications like heart disease, kidney disease, etc. Your diet plays an important role in preventing and managing diabetes 

1. Fatty Fish

Fatty fish is one of the healthiest foods on the planet. Salmon, herring, sardines, anchovies, and mackerel are the best sources of the omega-3 fatty acids EPA and DHA, which have major benefits for heart health. 

Taking these fats on a regular basis is necessary for people with diabetes, who have an increased risk for stroke and also heart disease. Studies show that people who eat fatty fish regularly have a lower risk of heart attacks.

It also helps to regulate the blood sugar level. However, Fish is also a great source of protein, which can stabilize blood sugar levels and also helps to feel full.

2. Leafy Greens

Leafy green vegetables are low in calories and high in nutrition. However, these are very low in digestible carbs, therefore they don’t affect blood sugar levels.

Kale, Spinach, and other leafy greens are good sources of many minerals and vitamins such as vitamin C. Diabetic patients have lower vitamin C levels. Therefore green leafy foods are good food for diabetic patients. 

It also acts as an antioxidant and also has anti-inflammatory qualities. These antioxidants protect your heart and eye health.

3. Avocados

Avocados have high fiber content, less than 1 gram of sugar, few carbohydrates, and healthy fats. Therefore diabetics don’t have to worry about them raising blood sugar levels.

Avocado consumption significantly lower body weight and body mass index. Because obesity increases your chances of developing diabetes. Avocados may have specific properties for preventing diabetes.

Studies show that only in avocados, avocation B (AvoB), a fat molecule is founded, which inhibits incomplete oxidation in the pancreas and skeletal muscle, which reduces insulin resistance.

4. Eggs

Eggs provide amazing benefits to health. It promotes good blood sugar management, improves risk factors for heart disease, protects eye health, and keep you feeling full. 

Studies show the link between egg consumption with heart disease in people with diabetes. In addition, eating eggs may reduce the risk of stroke. However, eggs are a good source of zeaxanthin and lutein, antioxidants that provide protection against eye diseases. 

5. Chia Seeds

Chia seeds are the best food for people with diabetes. They’re low in digestible carbs and extremely high in fiber. The fiber which is present in chia seeds can help in lowering your blood sugar levels. 

It also helps you achieve a healthy weight because fiber you feel full and it reduces hunger. However, chia seeds help to reduce blood pressure and inflammatory markers.

6. Beans

Beans are a super healthy and nutritious food. These are actually rich in vitamins B, calcium, potassium, and magnesium, and also fiber. It also has a glycemic index, which is crucial for managing diabetes. Studies show that beans may also help prevent diabetes.

7.Strawberries

Strawberries are known as one of the most nutritious fruits. These are high in antioxidants properties known as anthocyanins. Anthocyanins have been studied to reduce insulin levels and also cholesterol levels after a meal.

They also prevent heart disease and improve blood sugar levels for people with type 2 diabetes. Research shows that almost 6-week consumption of polyphenols from cranberries and strawberries improved insulin sensitivity in adults with obesity and overweight.

8. Broccoli

Broccoli is commonly considered one of the most nutritious vegetables. It is a low-carb, low-calorie food with high nutrient value. Studies on diabetes have found that eating broccoli sprouts may protect against cellular damage and also help lower insulin levels. 

However, it also helps manage your blood sugar levels. In addition, broccoli is another good source of zeaxanthin and lutein. These antioxidants may assist to prevent eye diseases.

9.Greek Yogurt

Greek yogurt is the best choice for people with diabetes. Studies show that eating yogurt may improve blood sugar management and reduce heart disease risk factors because of the probiotics it contains.

Yogurt consumption is associated with lower levels of blood glucose and insulin resistance. It reduces your risk of diabetes. It may also help you lose weight if that’s a personal goal.

Researches show yogurt and other dairy foods may lead to weight loss in people with type 2 diabetes. It’s also higher in protein, which may promote weight loss by reducing appetite and decreasing calorie intake 

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