What should I eat if I have diabetes? This can be a challenge as people having diabetes should not be eating carbohydrates rich foods to avoid blood sugar spikes. It can be a matter of life of death for persons living with diabetes. It is important to find out what foods are the best to manage diabetes.
The main goal of figuring out the best food to eat for managing diabetes is to effectively control your sugar level which is an important factor. Here are 11 best foods to eat as part of diabetes management program.
Broccoli is a low calorie, low carb food with high nutrient value. Broccoli contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve your blood sugar control. It also protects your blood vessels from cardiovascular damage resulting of diabetes.
Regular egg consumption reduces your risk of developing heart disease, it promotes good blood sugar control, protects your eye and also keeps you feeling full.
3. Leafy greens
Leafy green vegetables such as spinach, kale are nutrient-filled and low in digestible carbs that raise your blood sugar levels.
They are also good sources of antioxidants (lutein and zeaxanthin) that protect your eyes from macular degeneration and cataracts – which are common complications of diabetes.
Salmon, sardines, mackerel are rich in omega-3 fatty acids which are necessary for your heart health and getting enough of these fats is important if you have an increased risk of heart disease and stroke.
Cinnamon is a delicious spice, rich in chromium, a mineral that enhances the effects of insulin thus improving your blood sugar control. This helps to manage diabetes.
Nuts such as almonds, hazelnuts, walnuts etc are a healthy addition to your diabetic diet, because they are low in digestible carbs thus, they help reduce your blood sugar levels.
Flax-seeds are high in viscous fiber made up of lignans that can reduce your risk of heart disease, decrease your blood sugar levels and improve your insulin sensitivity
Garlic is a nutritious herb with numerous health benefits; it is very effective at lowering your blood sugar, inflammation and blood pressure.
9. Dark chocolate
Dark chocolate is rich in flavonoids that help to reduce insulin resistance, improve insulin sensitivity, drop insulin levels, fasting blood glucose and also limit cravings. These flavonoids in chocolate have also been shown to lower your risk of stroke, reduce blood pressure and decrease your risk of a heart attack by 2% over 5 years.
Blueberries contain anthocyanins, a natural chemical that shrinks your fat cells and also stimulates the release of adiponectin – a hormone that regulates your blood glucose levels. Increasing adiponectin levels can help lower your blood sugar levels and increase your sensitivity to insulin.
Turmeric is a yellow spice with powerful health benefits, it contains curcumin that helps to reverse your insulin resistance and high blood sugar while, reducing your risk of heart disease.
Image Courtesy by: healthproblog.com, healtheatingfood.com