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Diabetes super foods
Here is a little guide of what foods to get more of if you suffer from diabetes. With all the information out there, I’ve taken the trouble to compile this diabetes food guide to make your search end here.
Besides what food you should eat, I’m going to take the liberty to inform you of what benefits it will provide you.
1. Vegetables- Vegetables are simply very low in carbohydrates and rich in fiber and contains little to no fats. Getting a good serving of vegetables will help keep your carb intake low therefore keeping your blood sugar level in check and low to no saturated fats means increased insulin resistance. Some of the veggies that are particularly good for you are asparagus, carrots, broccoli, red onions, and tomatoes, spinach.
2. Fruits- Fruits provide similar benefits as vegetables, packed with fiber and all. Fruits also contain antioxidants that help protect your nerves, eyes and heart. Fruits contain a lot of natural sugars and are higher in calories than vegetables and therefore you can’t go crazy with them. At the most it is advisable to get 3-4 servings or fruit a day. Where one serving is equal to one piece of whole fruit, ½ cup of cooked or canned fruit or 1 cup raw fruit. Fruits you should get more of than the others are ‘Red’ grapefruit, berries (the darker the better), apples, melons.
3. Beans- Beans are God’s gift to a diabetic. They are the best source of dietary fiber available. It keeps you full longer, slows down your digestion and avoids blood sugar spiking after a meal. The effect is so efficient that it can lower your overall blood sugar level. The best part is that they can be incorporated into almost any food, so gorge away.
4. Fish- Fish is easy to cook and good to taste so you can’t go wrong here and you’ll like this even better after you’ve read further. I’m sure you’ve heard of omega-3 fatty acids?! They are the good, essential fats your body needs to keep your arteries clear. Diabetics often have high triglycerides and low levels of HDL- the good cholesterol. Omega-3 fatty acids can cure both those numbers.
5. Chicken/Turkey- This is the white meat recommended even to dieters. It’s lean and low in calories and saturated fat which raises bad cholesterol. You can get a 3 ounce serving at just 142 calories and 3 grams of fat. Avoid the skin though.
6. Nuts- No pun intended. Although nuts are high in calories, they’re loaded with the good fats that help combat heart disease. These fats reduce insulin resistance and make blood sugar easier to control. They are filled with antioxidants that protect cells and prevent nerve and eye damage. They are also rich in vitamin E, magnesium and fiber all which help to regulate blood sugar. So go nuts! Literally!
7. Olive oil- You’re going to need to grease your pan or toss your salad to taste and then it’s the Olive oil you want to turn your head to. Olive oil is shown to keep blood sugar steady by reducing insulin resistance. It can also dramatically cut down your risk of heart diseases. At 119 calories a tablespoon, you do not want to binge.
8. Yoghurt- Yoghurt is rich in calcium and proteins. People who maintain a diet rich in calcium are less likely to become insulin resistant. Yoghurt can be eaten as an in between snack and also a wholesome dessert. Spike it up by tossing in some berries or granola.
9. Soy- You can opt to either eat the beans, the nuts or tofu or drink the milk. Soy is a source of niacin, folate, zinc, potassium, iron and alpha-linolenic acid. Zinc is very helpful as it helps improve immune function and wound healing.
10. Tea- Tea contains antioxidant rich flavonoids called catechins and they are effective in preventing chronic illnesses
11. Cinnamon- Cinnamon is one miracle spice. It lowers your blood sugar and helps the body use up insulin more efficiently so more glucose can enter the cells. Sprinkle some cinnamon in your tea coffee or bread toast and I bet you, you won’t regret it.
12. Cereal- High in fiber and you’ve heard this a million times already I’m sure. Need I say more? Oh, look for cereals that say 5 grams of fiber in each serving.