If you have diabetes, it doesn’t mean that you can no longer eat any of your favorite foods, but you will need to monitor your blood glucose levels carefully to ensure your health. By incorporating these foods into your menu and making them part of your diet, you’ll be providing your body with all the nutrients it needs, allowing you to treat yourself to a few extra treats here and there without feeling guilty.
There are many diabetic friendly foods that you can enjoy. And instead of focusing on the meals that should be avoided, concentrate on the foods that you can and even recommend eating more of. These are foods that, in addition to being nutritionally rich, will help regulate blood sugar and keep you in good physical shape.
Spices are powerful tools, especially when it comes to diabetes control. You should include both cinnamon and turmeric in your daily diet. You can add cinnamon to almost any food or drink to enhance the taste. Cinnamon has been shown to help lower blood sugar levels, improve insulin sensitivity and reduce hemoglobin levels.Turmeric also lowers inflammation and blood sugar levels, reduces the risk of cardiovascular disease and has a beneficial effect on kidney health. It is important to mix turmeric with black pepper to activate the beneficial ingredient curcumin.
Whole grains contain a lot of fiber and nutrients compared to refined white grains. Fiber slows down the digestion process, so the body absorbs nutrients more slowly, preventing sudden spikes in blood sugar levels. Also, whole grains have a lower glycemic index (GI), so they have a relatively smaller impact on blood sugar levels.
- FISH RICH IN OMEGA 3 FATTY ACIDS
Fatty fish such as salmon, herring, sardines and mackerel are a rich source of omega-3 fatty acids, which help maintain heart health by lowering blood pressure and improving cholesterol levels. They also protect against various complications associated with diabetes such as nephropathy, cardiomyopathy, neuropathy, retinopathy, etc.
Green beans, kidney beans, navy or black beans are full of vitamins and minerals such as magnesium and potassium. Beans are also rich in fiber. One Canadian study found that people who added a cup or more of beans to their diet each day had better blood sugar regulation and lower blood pressure.
Broccoli and other foods like kale, cauliflower and Brussels sprouts contain a compound called sulforaphane. This anti-inflammatory compound helps control blood sugar and protects blood vessels from diabetes-related damage. Broccoli also contains many nutrients, including vitamin C and iron.
Spinach is one of the best sources of magnesium, which helps your body use insulin to absorb blood sugar and manage blood sugar more effectively. Spinach is also high in vitamin K and folate, among other key nutrients.
Extra virgin olive oil has always been known to have countless health benefits. It is one of the most effective oils in reducing the risk of heart disease and contains numerous antioxidants that help reduce inflammation, protect your cells and lower blood pressure.
Greek yogurt is rich in protein, calcium, probiotics and contains few carbohydrates. It also has a low glycemic index (GI). Unsweetened, low-fat Greek yogurt regulates blood glucose levels and reduces the risk of heart disease.