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| Diabetic Diet Plan |
Diabetes is a group of
metabolic diseases in which there are high blood sugar levels over a prolonged
period. The most important factor that affects both type 1 and type 2-diabetes
is diet, and a well-planned diet can work effectively in maintaining blood glucose at healthy levels. What you eat can help you to control and fight your
diabetes. Research proves that making a few key changes to your diet such as
eating more produce, fewer refined carbohydrates, plenty of lean protein can
help in improving your blood sugar and cuts the risk of diabetes-related
complications. Certain foods are packed with nutrients that stabilize blood
sugar levels, protect your heart, and even save your vision from the damaging
effects of diabetes. These top 10 foods can help you in controlling diabetes. Tips for Healthy Eating During Diabetes
1. Spinach
The
American Diabetes Association calls spinach a diabetes superfood and
recommends that you regularly include this dark green leafy non-starchy
vegetable in your diet. Besides being rich in vitamins, minerals, and
phytochemicals, spinach possesses a low glycemic index, which means eating it
will help support healthy and stable blood glucose levels. Spinach is low in
carbohydrates, containing only 0.83 grams per cup. The fact that spinach
contains so few carbohydrates makes it an excellent choice on a diabetes diet.
2. Broccoli
Broccoli
contains a compound called sulforaphane, which triggers several
anti-inflammatory processes that improve blood sugar control and protect blood
vessels from the cardiovascular damage that’s often a consequence of diabetes.
ALSO READ: 10 Foods Diabetics Persons Should Avoid
3. Olive oil
Olive
oil is recognized as one of the healthiest edible oils since it contains less
saturated fat. It is rich in Omega 9 and Omega 3 which help maintain the
flexibility of blood vessels, allowing good blood flow. Olive oil, especially
extra virgin, contains tyrosol phenolic compounds such as oleuropein and
oleocanthal. These compounds are nature’s most powerful anti-oxidants.
4. Sweet potatoes
Sweet
potatoes are a good carbohydrate choice for diabetics. The glycemic index of
sweet potatoes is a lot lower, which is better for diabetes control, according
to a 2002 article in the "American Journal of Clinical Nutrition."
Eating sweet potatoes in moderate amounts will help you keep your blood sugar
levels in the healthy range even if you have diabetes.
5. Avocados
Avocados
are an excellent choice for people with diabetes because they are very rich in
dietary fiber, vitamins, and minerals and packed with numerous health
benefiting plant nutrients.
6. Blueberries
Blueberries
contain both insoluble fiber (which “flushes” fat out of your system) and
soluble fiber (which slows down the emptying of your stomach, and improves
blood sugar control). It also contains a natural plant compound known as
anthocyanins. Scientists believe these may help lower blood sugar by boosting
insulin production.
7. Tomatoes
Tomatoes
are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a
very good source of, potassium, manganese, dietary fiber, chromium, and vitamin
B1. Because of their low carbohydrate content, tomatoes can play a big role in
controlling blood sugar levels. The low carbohydrate content also helps lower
calorie intake and can help diabetics to lose weight.
8. Eggs
Eggs are a versatile
food and a great source of protein, and the American Diabetes Association
considers eggs an excellent choice for people with diabetes.
9. Cinnamon
Cinnamon
spice has the highest anti-oxidant strength of all the food sources in nature.
Many studies show that the consumption of one teaspoon cinnamon to three teaspoons
a day has a positive effect on reducing blood glucose levels. It was found that cinnamon can make your cells more sensitive to insulin.
10. Dates
Dates are a great
choice for a person with diabetes as they can help control sugar cravings, and
they are low on the glycemic index. The carbohydrates in dates provide instant
energy, and the high fiber contained in dates is good for digestion. This sweet
desert fruit is cholesterol and fat-free therefore, they serve as a great snack
item. Many essential disease protective minerals are also present in dates.
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