HEALTHIEST FOODS FOR PEOPLE WITH DIABETES

HEALTHIEST FOODS FOR PEOPLE WITH DIABETES

If you have diabetes then the most important thing is to be careful about what you eat. There are a numerous studies that show that the most important thing every patient struggling with diabetes needs in its nutrition is dietary fiber, omega 3 fatty acids, calcium and vitamin D.

So if you are diabetic or someone close to you is, here is the list of healthiest foods for diabetes patients.

Beans

It is rich in fiber that will help you feel sated and stabilize the levels of sugar in the blood. Beans can lower the level of bad cholesterol in the blood and help the fat burning and weight loss. Just half a cup of white beans contains 100 mg of calcium, which is about 10 percent of the recommended daily needs. It is also rich in protein and contains just small amounts of saturated fats.

Milk and dairy

Milk, yogurt, cheese are the best source of calcium and vitamin D. According to one research, women that take more than 1200 mg of calcium and more than 800IU of vitamin D a day lower the chances of diabetes for 33 percent, compared to those that took less. You can increase the amount of calcium and vitamin D if you drink milk instead of juice, or eat cheese and yogurt instead of a snack.

Salmon

This fish is rich in omega 3 fatty acids that lower the risk of heart diseases, the risk of inflammations and improve insulin resistance. Salmon is also good source of vitamin D.

Tuna

This fish is also rich in omega 3 fatty acids and vitamin D. But tuna can also contain mercury, which can cause neurological problems in large doses. Therefore limit the amount of tuna to 350 grams a week.

Barley

This is a cereal we rarely eat but it is rich in beta-glucan. Beta-glucans can lower the level of LDL cholesterol and prevent its absorption. Just 3 grams of beta glucans a day can lower the cholesterol level by 8 percent. Thanks to the dietary fiber, barley can also stabilize the amount of sugar in the blood.

Oats

Oats is also rich in fiber, can lower the amount of bad cholesterol and improve organism’s insulin resistance. Dietary fiber slows the process of dissolving and absorbing carbohydrates which means that your blood sugar level will be stable.

Berries

Berries are rich in vitamins, fiber and antioxidants. A cup of blackberries contains 7,6 grams of fiber, blueberries have 3,5 grams. Antioxidants from berries can lower heart diseases risk and according to a research when people with heart diseases that regularly consume berries can lower blood pressure and increase levels of HDL cholesterol.

Dates

Good source of natural sugar and very rich in fiber. 7 dates contain 4 grams of fiber and are also rich in antioxidants which make them great food for people with diabetes.

Green veggies

Lettuce, cabbage, chard, kale and similar leafy green vegetables are rich in fiber and calcium. Just a cup of leafy veggies contains about 3-6 grams of fiber and 100-250 mg of calcium. They are also rich in folates that contain they will also lower risk of heart diseases.

Lentils

It is also rich in fiber. A cup of cooked lentils contains amazing 16 grams of lentils and about 360 grams of folates. Lentils are rich in protein as well as wide range of vitamins and minerals.

Flax seeds

They are also good source of fiber and natural fatty acids that can lower risk of heart diseases. Flax seeds can also lower amount of cholesterol and sugar in the blood.

Walnuts

Just 10 pieces of these nuts a day can give you 2 grams of fiber. They are also rich source of fatty acids but they contain a lot of calories so be careful how much you eat.

Peanut butter

There are scientific studies that show that peanut butter can lower the risk of diabetes. This is probably because just 2 spoons of peanut butter contain 2 grams of fiber. Since it is also rich in unsaturated fatty acids it is also good for heart health. you just need to be careful how much you eat since it is very high in calories.

Dark chocolate

It is rich in antioxidants and flavonoids that can regulate the ratio of good and bad cholesterol and lower blood pressure. You can use it as topping on fruit to get healthy desert.

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