Diabetes is known to be one of the deadliest diseases to affect mankind. The chronic condition needs to be monitored on a constant basis in order to prevent sudden spikes or drops in blood glucose levels. Individuals who suffer from diabetes would also need to keep a close eye on the foods that they eat in order to avoid such scenarios. The best foods for diabetic individuals would be those that are raw and not processed. Given below are a list of such foods that would help supply enough nutrients to the body and reduce the blood glucose levels effectively in the process.
14 Healthy And Nutritious Foods For Diabetics
Mention chocolate and you would probably get some stares. Many associate chocolate with excess sweet that can cause your blood glucose levels to shoot up. But that is hardly the case, provided you opt for dark chocolate instead of eating the milk based ones. Dark chocolate is known to contain flavonoids that help improve insulin sensitivity in addition to reducing insulin resistance and controlling insulin levels as well as blood glucose levels. Munching on dark chocolate would also help you curb sudden sweet cravings effectively.
This power packed vegetable is a superhero of sorts for diabetic individuals. Broccoli contains sulforaphane, a substance which can regulate the body’s blood glucose levels by triggering the appropriate anti-inflammatory processes. Broccoli also helps protect the body from the harmful side effects of diabetes, including cardiovascular damage.
With a glycemic index of 55, tomatoes are one of the few starchy foods that a diabetic can eat without worrying about his/her sugar levels shooting up. Tomatoes contain a substance called lycopene which helps regulate the blood glucose levels in addition to offering the body a whole host of other benefits like protection against muscular degeneration, heat disease and eye disease, etc.
In addition to its awesome taste, asparagus’s dietary count is 2 grams per serving. The vegetable also contains only 20 calories and 5 grams of carbs. Plus, it contains a high level glutathione, an antioxidant that is considered essential to control the symptoms and after effects of several diseases, including diabetes
The high soluble fiber content of blueberries ensures that your stomach and digestive systems work properly. It also ensures that your blood sugar levels are under control. These benefits can be attributed to a chemical called anthocyanins present in these berries which helps reduce fat cells and increase adiponectin levels, factors which would aid in increasing your sensitivity to insulin and regulating your blood sugar levels.
Oranges and Grapefruits
Oranges and grapefruits are rich natural sources of fiber and Vitamin C. The glycemic index of these fruits is only 40 per fruit. You can also opt for grapefruits which contain an even lower glyecmic index of 25 per fruit. These fruits will ensure that your blood sugar levels remain normal consistently.
Non fat dairy products are usually ok for diabetic individuals as they contain high levels of Vitamin D which the body needs and which these individuals would not be able to get otherwise. Yogurt in particular, contains a very low glycemic index which makes it the perfect choice for those who want to get their daily dose of Vitamin D without increasing their sugar levels.
Fish is packed with loads of protein that would keep you full for longer periods and curb even the meanest of hunger pangs. It also has slimming properties that would help control body wide inflammation, a condition that is known to worsen diabetes in individuals. Eating fish on a regular basis would also help reduce the risks of stroke and heart disease related to diabetes.
Olive oil can be considered as a savior for diabetic individuals, and can reduce the risks of being affected by Type 2 diabetes by nearly 50%. Olive oil also contains a high level of antioxidants that help prevent cell damage and heart disease associated with diabetes. Cooking your dishes with olive oil can therefore keep your blood sugar levels in check consistently.
White cannellini beans contain protein and soluble fiber that keep you satisfied for longer periods. These beans also help regulate blood sugar levels by keeping them under manageable levels. A cup of cannellini beans every day can surely lower your average blood sugar levels effectively within a few months or so.
In addition to regulating blood sugar levels, spinach helps reduce the risk of being affected by diabetes in the long run. One cup of this magical green vegetable every day can reduce your risks of getting diabetes by up to 15%. So make sure you some spinach to your diet on a daily basis.
Studies have indicated that cinnamon is quite effective in reducing blood sugar levels to manageable levels in diabetic individuals. A daily intake of about 2-3 grams of cinnamon every day can thus give you a 30% reduced chance of developing diabetes. The reason for this drop can be attributed to a substance called chromium in cinnamon which increases insulin resistance in the body as well as enhances the effect of the insulin so that the blood sugar levels are kept in check on a consistent basis. In addition to this, cinnamon also helps reduce triglyceride levels and LDL cholesterol levels effectively, thus preventing heart related diseases triggered by diabetes.
Turmeric is a common ingredient in many Indian dishes. While many consider it to add color and flavor to the dish, the real reason for adding turmeric to dishes is its manifold health benefits. When added to high carb dishes, turmeric can help reduce the risks of sudden spikes in the blood sugar levels. In doing so, it would reduce the impact the rising sugar levels would have on the body. So consider adding a pinch of turmeric to the dishes that you cook on a daily basis.
Red peppers contain plenty of nutrients like Vitamin C, beta-carotene and antioxidants that help keep the body safe from diabetes associated conditions like heart diseases and stroke. Like tomatoes, red peppers contain high levels of lycopene which would aid in regulating the blood sugar levels in the body to a great extent.
So there you have it. These are some of the foods you can gladly opt for if you happen to be a diabetic. These foods will ensure that your blood glucose levels remain in check while providing your body with the necessary nutrients for a healthy life.