Beans are one of the most nutritious foods. They are rich in protein and fibers, so they are a great choice for vegans and vegetarians. They also provide important minerals like potassium and magnesium.
Their glycemic index score is also low. Black beans have a GI score of 30 and chickpeas stand at 10. As per a study, issued in JAMA Internal Medicine, beans help control glycemic value in diabetics. Besides, they reduce the chances of coronary artery disease.
Green Leafy Vegetables like Kale:
These are powerhouse of nutrients. Kale provides more than 100% of the required daily intake of vitamin K and vitamin A. Collard greens are also packed with loads of nutrients.
Kale has a class of chemicals, known as glucosinolates, which neutralizes cancer-causing substances. It contains potassium and helps in the regulation of blood pressure. This is another reason why it is considered a superfood for diabetics.
Blueberries and Other Berries:
Laden with vitamin C, these act as antioxidants, they also have anti-inflammatory properties. Strawberries, blackberries and raspberries are excellent choices for those having diabetes.
Hence, if you love berries, you have our go-ahead for indulgence. So, the next time you have a hankering for something sweet, reach out to the naturally sweet treats of berries.
It is a great superfood for diabetics. It is an effective herbal remedy for controlling sugar. It regulates the pancreatic function and manages the insulin levels in the body. You can mix turmeric in milk and drink it at night. You can take turmeric as a supplement for complementing your regular regimen.
It is wise to start with a smaller dosage and gradually increase when you begin seeing results. Turmeric has curcumin, which helps diabetics control their blood sugar level. A study issued in Diabetes Care found that people with prediabetes when given curcumin for about 9 months, had lesser likelihood of developing diabetes.
Wild Salmon and Other Fishes Having Omega-3 Fatty Acid:
Salmon has omega-3 fatty acid, which decreases the risk of heart disease. Moreover, it is rich in selenium and vitamin D, and so helps keep your hair, nails and bones healthy. Other fishes like sardines, herring and mackerel also bear similar properties.
Since these foods do not have carbs, they do not increase the blood sugar levels. When you add salmon to your meal, it will help slow down the digestion of other foods consumed during that meal and bolster the feeling of fullness. Fish oil is also an excellent source of omega-3 fatty acids.
The red, orange, green bell peppers are more than just colorful additions to your salad. These are sugar-friendly snacks on their own. They taste sweet without sugar and are rich in vitamin C. You can have them as a snack with guacamole or hummus.
You do not need to give up completely on rice if you have diabetes. It is high in fiber. Wild rice is an ancient grain – actually a grass – which has a high content of zinc, iron, folate and manganese. It is currently gaining popularity all over the world.
It is a highly nutritious grain and at the same time, delicious too. Studies reveal that it has the potential to balance sugar levels in the body. So, replacing starchy carb diets with wild rice can help reduce insulin resistance and improve other biomarkers of diabetes. It helps boost the metabolism.
Lean protein is important in keeping the levels of sugar down and also making you feel fuller. It is recommended since it is a pure protein, incredibly satiating and can go with any type of recipe. The ideal amount for consumption is 22 gm per meal. So, this is again a healthy choice for diabetics.
It is a healthy grain and cooks like rice. The taste is also quite similar to rice, but the protein content is more than that of rice. A half cup of cooked quinoa contains 127 calories, 4.5 gm of protein and 2 gm of fiber.
The combination of protein and fiber counterbalances the effect of carbs and gradually decreases the level of blood sugar.
It is recommended to get 20-25 gm of dietary fiber every day if you are a diabetic. This is because fiber slows down the absorption of carbs. Tofu has nutrients that help lower blood sugar levels in diabetics. A fourth of a block of Tofu has only 117 calories, 7 gm of fat, 1.9 gm of fiber, and 12.8 gm of protein. It can be grilled, used in a soup or baked.
Thus, making healthy food and drink choices is the key to diabetes management. Your selection of foods matters even more when you are a diabetic. Nothing can be completely called off-limits. You can always use natural home remedies for diabetes to control it.
Sometimes, even items that you think are absolutely no-no can be included in your occasional treats. But, you must know that they won’t be beneficial as far as nutrition is concerned. So, you must stick to the diabetes friendly food mentioned in the article.