We all know that diabetes is a metabolic disease that may become dangerous over the time and affect heart, bones, kidney, eyes and other body parts but if caught at early stage then it can be managed effectively with some abstain. Diet plan of diabetic patient should be prepared very wisely. Food options for diabetics should include as much as possible nutrients and fibers but less carbs. These food items must help to keep blood sugar level in control.
American Diabetes Association (ADA) advices to take food options for diabetics with less added sugar and also ask to include fruits and vegetable to your diet plan however it is required to avoid to take trans fats and carbs. Here are the list of few food options for diabetics, both type 1 and type 2 are as follows:
Green Leafy Food:
As per few researchers green leafy vegetable have high antioxidant content and starch-digesting enzymes that is why they are helpful for diabetes patients. Leafy green vegetables are extremely nutritious and packed full of essential vitamins & minerals but low in calories and digestible carbs that help to control the blood sugar level.
Few green leafy vegetables that are helpful in diabetes are as given below:
Spinach is rich in nutrients and also a good source of calcium & vitamin A, B9(folate), C , and K. It can be used in a variety of ways and can be included in soups, sauces, smoothies and salad etc.
It is another leafy vegetable that is rich in vitamins A, C and K and also contains antioxidants such as lutein and beta-carotene. It is advised to eat it raw as cooking reduces it’s nutritional profile.
Microgreens are immature greens that have often been used as a garnish or decoration since 1980’s. As per the study it is found that it contains up to 40 times more nutrients compared to their mature counterparts. It is packed with nutrients like vitamin A, C and K.
Cabbage can be fermented and turned into sauerkraut that have a number of health benefits including digestion improvement and support to immune system. It contains glucosinolates and also have cancer-protective properties.
There are several other green leafy vegetable available such as Broccoli, beet greens, watercress, swiss chard etc.. that have so many health benefits for diabetic person.
In comparison to refined white grains, whole grains contain high level of fibers and nutrients that are helpful to control diabetes as fiber slow down the digestion process and keep the blood sugar level stable.
Example of few whole grains are as given below:
Brown rice is a whole grain that contains fibrous bran, the nutritious germ and the carb-rich endosperm. It is rich in vitamin, mineral (especially magnesium) and fibers that help to control the blood sugar level and decrease the risk of type 2 diabetes.
Whole Grain Bread and Pasta –
Cereal grain bread and pasta have high level of fiber and nutrients in comparison to white and processed bread and pasta. Whole grain bread and pasta have low carbs and fats that also help to reduce weight and prevent blood sugar spikes.
Buckwheat is also known as pseudocereals and considered as healthy food options for diabetics due to it’s high mineral and antioxidant content that help to control the blood sugar level.
Millet is gluten free grain that high in both soluble & non-soluble fiber and due to it’s low glycaemic index it is considered as an ideal food to prevent diabetes. As per some studies it is high in fiber and rich in minerals like calcium, copper, iron, magnesium, phosphorus, potassium, and selenium as well as essential vitamins like folate, pantothenic acid, niacin, riboflavin, and Vitamins B6, C, E, and K and it also have so many health benefits.
There are several other whole grains are available such as Barley, Oatmeals, Popcorn, Bulgur etc… that have numerous health benefits and can easy include in diet plan.
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Beans are the super food for diabetes as they are low on the glycemic index and can help to control the blood sugar level. American Diabetes Association (ADA) advices diabetes patient to add dried beans in their meal.
There is a large range of beans available including following:
Kidney beans are one of the excellent plant based source of protein and nutrients. They also contains several minerals, vitamins, fiber and antioxidant that not only help to manage the blood sugar level but also help to manage weight and promote colon health.
As Kidney Beans, Pinto beans also have so many health benefits for diabetics. It contains high protein and low carbs that help to fight the disease and manage blood sugar level.
These are also known as turtle bean. They are the edible seeds of plants and have a number of health benefits for diabetic person. Black Beans don’t contain sugar instead they have high nutrients and fibers that help to manage blood sugar level, insulin and lipids.
Like other beans navy beans are also rich in dietary fiber. Navy Beans are good resource for minerals that help in energy production and antioxidant defences. Intake of navy beans can help you to reduce the risk of heart attack and manage blood sugar level.
Nuts are delicious as well nutritious option for diabetic patient. All types of nuts are not only rich in fiber and vitamins but also low in digestible carbs. These digestive cars help to reduce blood sugar, insulin and LDL levels. They are packed with several vitamins, calcium, minerals and unsaturated fatty acids. They provide a number of health benefits to diabetic person and also reduce the risk of disease. Take a handful nuts every day to stay healthy.
Almonds contain a lots of nutrients and vitamins but it is an excellent source of Vitamin E. The unsalted raw almonds soaked in water overnight are the best option to have it in morning. It will help to manage glucose level of diabetic person and also reduce the oxidative stress.
Walnuts are high in omega 3 fatty acids that will help to reduce the higher risk of heart disease or stroke due to diabetes. It also provide nutrients, proteins and vitamins (vitamin B-6) and minerals that helps in weight loss and manage fasting insulin level.
Peanuts are good source of fiber & protein and help not only to reduce the blood sugar level of diabetic person but also prevent the development of diabetes and other disease such as cholesterol level and high blood pressure.
Taking cashews on regular basis reduce the risk of high blood pressure and heart disease. It contains a lots of magnesium and less amount of fat that help to manage the ratio HDL and LDL and don’t impact negatively to blood sugar level. Dieticians advices to take a handful cashew every day.
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Berries are rich resource of antioxidants and help to reduce Oxidative stress. That is why berries have health benefits for several diseases such as heart disease, cancer and diabetes etc. All of the berries like strawberries, blackberries, raspberries and blueberries contain high level of fiber and antioxidant. They also include vitamins and minerals that are helpful to manage the blood sugar level.
Strawberries is one of the excellent choice for diabetic person. It contains high level of antioxidant, fiber and nutrients and low calories. That is why they don’t effect on weight and blood sugar level.
Blueberries are a rich source of polyphenols that include anthocyanin bioactive compounds. It contains fiber, vitamins (vitamin C, E, K ) and minerals (potassium, calcium and magnesium) that promote overall health.
Similar to other berries, blackberries also have high antioxidant and fiber properties. It also contains a number of vitamins and mineral that are helpful not only to control blood sugar level also for other health issues.
Raspberries are an anti-inflammatory food that are higher in fiber and can reduce the blood sugar. They are linked to the lower fasting plasma glucose levels and greater insulin sensitivity.
Hope you like the list of food options for diabetics and include them in your daily diet to control diabetes.