Food Items to Include in Your Diet If You Have Diabetes
Figuring out the perfect diet plan when you are diagnosed with diabetes can be a pretty tough job since the main goal is to maintain a balanced level of blood sugar. However, it is also important to include food in your diet plan that prevents heart disease or other diabetic complications. Let’s discuss the best foods to include in your diet plan that helps to control diabetes.
Fatty Fish –
Fishes like sardines, herring, salmon, mackerel and anchovies are rich in DHA and EPA, which are omega-3 fatty acids and have great benefits for the heart’s health. For diabetics having a risk of stroke and heart disease, obtaining these fats on a regular basis is important. These fishes are also an excellent source of protein, which helps to increase the rate of metabolism in your body.
Green Leafy vegetables –
Leafy vegetables like kale, spinach, and lettuce are low in calories and rich in minerals and several vitamins, including vitamin C. Being low in digestible carbs, they also help to maintain the blood sugar level. They are also great sources of antioxidants zeaxanthin and lutein, hence beneficial for people with high blood pressure or type 2 diabetes.
Apart from being a delicious spice, cinnamon also has potent activity of antioxidants. Including cinnamon in your diet may improve the sensitivity to insulin and lower the level of blood sugar. Typically, measuring hemoglobin A1c determines long term control over diabetes. Studies show that patients who consumed cinnamon in their daily diet for over 3 months had a greater reduction rate in hemoglobin A1c than patients receiving only standard care.
If you are not a vegan, consumption of eggs can reduce the risk of heart disease along with other health benefits. Eggs improve the sensitivity of insulin, decrease inflammation, increases HDL or good cholesterol and reduces LDL or bad cholesterol. They are also good sources of antioxidants that prevents various heart diseases.
Chia Seeds –
A 1 oz or 28 gm serving of Chia seeds contains 11 to 12 grams of carbohydrates rich in fiber, which keeps the blood sugar level well balanced. In fact, it can reduce the blood sugar level by reducing the speed at which food moves through the digestive system. Fiber also reduces hunger and decreases the calorie content absorbed from other meals. In addition, Chia seeds can also reduce inflammatory markers and blood pressure.
Virgin Olive Oil –
IF you are a diabetic, use virgin olive oil to cook your food instead of refined oil. It contains a type of monounsaturated fat known as oleic acid. Studies show that oleic acid improves the level of HDL and triglycerides, thus being beneficial for a person suffering from type 2 diabetes.
Greek Yogurt –
An excellent dairy choice to include in the diet of a diabetes patient is Greek Yogurt. Because of its high calcium and CLA content and low amount of carbs, it plays an important role in balancing the blood sugar level and also promotes weight loss.
Apart from the food items mentioned above, you can also include nuts, flax seeds, Apple Cider Vinegar, Garlic, Squash and other vegetables in your diet. All of them are rich in antioxidants and low in carbs for balancing the level of blood sugar in your body.
*The author of this blog is not a medical professional and this article does not contain professional medical advice. This blog is not intended to substitute for medical advice, treatment, or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of the contents of this article. If you think you may have a medical emergency, call 911 immediately.