Have Type 2 diabetes? OR simply want to lose weight? The following foods can help.
Do you suffer from diabetes? Are you wondering if eating the right foods can help in controlling blood sugar levels and also in preventing complications of diabetes? Yes, there are certain foods that are rich with nutrients and aid in stabilizing the levels of blood sugar and protect you against the damaging effects of diabetes and its complications.
Making healthy selection in your diet such as consuming excess of lean proteins, less refined carbohydrates and more good fat can help control blood sugar and reduce the risks associated with complications of diabetes. Now, are you looking out for such foods which can help you beat diabetes?
Your search ends in this article which focuses on foods which can help you control your blood sugar levels and also reduce your chances of getting affected with the complications of diabetes.
Below mentioned are few such foods which can be of immense help in tackling diabetes and its complication
1 :: Apples Apple reduces the symptoms of diabetes, and helps maintain blood sugar levels. The fibre content of apple fights against bad cholesterol and reduces the blood sugar swings. For greatest advantage, apples should be consumed whole and unpeeled as the apple peels contain quercetin, an ingredient which due to its antioxidant effect has been found to beat diabetes. Other sources rich in quercetin are vegetables, onions, berries, tomatoes and leafy green vegetables.
2 :: Cinnamon Cinnamon, if consumed daily can make cells more sensitive to insulin thus, converting blood sugar to energy. Cinnamon not only lowers the blood sugar levels but also improves the heart health.
3 :: Legumes High fibre content of legumes reduces the release of glucose into the bloodstream which inhibits the rise of blood sugar. Legumes which are low in fat and calories; high in fibre and proteins help lower the risk to diabetes and heart disorders. The phytonutrient content of beans is helpful in tackling diabetes. Sources of legumes are chickpeas, lentils, kidney beans, etc.
4 :: Berries The antioxidant property and the high fibre and vitamin content of berries helps in lowering the blood sugar levels by accelerating the insulin production. You can choose among blueberries, strawberries, raspberries or blackberries.
5 :: Avocado The monounsaturated fat content of avocado prevents blood sugar rise after a meal.
6 :: Green Tea Daily consumption of green tea shall boost the antioxidants required to fight free radicals which may aggravate the complaints linked with diabetes.
7 :: Nuts High fibre and protein content of nuts help control blood sugar levels. Nuts further prevent the risk to heart diseases. It is recommended to limit the intake of nuts as they are also high in calories.
8 :: Fish The omega-3 fatty acid in fish lowers inflammation in the body and also insulin resistance and diabetes. Fish such as sardines, wild Alaskan salmon, Atlantic mackerel, etc can be consumed.
9 :: Flaxseed Flaxseeds have high proteins, fibre, and good fats. They are also rich in magnesium which is a key component in controlling blood sugar as it aids the cells in utilizing insulin. Flaxseeds can be grounded and sprinkled on any dish and consumed.
10 :: Spinach, Kale, and Collard Greens Spinach, Kale, and Collard Greens are good sources of lutein, a carotenoid which is beneficial in preventing the eye complications caused due to diabetes.
11 :: Citrus Fruit People suffering with diabetes are known to have lower levels of Vitamin C in their bodies. Citrus fruits such as oranges, lemon or grapefruit help overcome this deficiency of Vitamin C.
12 :: Olive oil The anti-inflammatory component of olive oil helps in lowering the risks of heart disease and diabetes. The healthy monounsaturated fat of olive oil helps in stabilizing blood sugar levels. Few researchers in Spain have estimated that olive oil can aid not only in the prevention of diabetes but can also prevent the complications of diabetes.
13 :: Tea The phytonutrients present in tea helps in maintaining the blood sugar levels.
14 :: Dark Chocolate Dark chocolate helps in arresting or treating diabetes as it improves insulin sensitivity.
15 :: High Fibre Foods According to a research conducted, increasing the fibre intake from 24 to 50 gm per day revealed drastic improvements in the blood sugar levels. High fibre diet is considered to be as effective as certain diabetes medications.
16 :: Barley The soluble fibre and other compounds in barley slows the digestion and absorption of the carbohydrate leading to reduction in the post meal rise in blood sugar levels by approximately 70% and in stabilizing the blood sugar for hours.
17 :: Carrots Carrots are the richest source of beta-carotene, which is associated with a lesser risk of diabetes and controlling blood sugar levels.
18 :: Vinegar Blood sugar levels can be reduced by consuming two tablespoons of vinegar before each meal.
19 :: Wholegrain Bread Whole grain enhances insulin sensitivity and also stabilizes blood sugar levels.
20 :: Peanut butter The monounsaturated fats present in peanut butter aids in controlling blood sugar.
21 :: Sweet potatoes Sweet potatoes are rich in carotenoids which help the body respond to insulin. They are also rich with a natural plant compound chlorogenic acid, which may aid in lowering insulin resistance.
22 :: Oats The fibre content of oats helps in enhancing insulin resistance. The soluble fibre helps in slowing the rate at which the body breaks down and absorbs carbohydrates which stabilizes the blood sugar levels.
Reach out to the above mentioned foods in order to keep your blood sugar in control and to arrest the progress of diabetes.