Not all food is good for diabetics. Easily soaring blood sugar levels make you need to be careful and thorough in choosing the food consumed. In order to keep your health condition steady, yuk, consumption of various healthy foods are recommended for diabetics following.
|6 Super food choices for people with Diabetes|
List of healthy foods for diabetics
Here is a choice of healthy foods that can be consumed by people with diabetes:
1. Dark green Vegetables
Spinach, mustard, broccoli, and kale include dark green leafy vegetables that are rich in vitamins and minerals. This row of vegetables contains vitamins A, C, E, K, iron, calcium, and potassium that is capable of adequate needs of vitamins and daily minerals in the diabetesi.
Low calorie and carbohydrate content also indirectly make blood sugar levels soaring up. The conceived fibers can also make you feel full longer. For that, there is no harm to routinely eating green vegetables every day if you are diabetics.
2. Fish rich in omega 3 fatty acids
Omega 3 is one of the nutrients that can help control blood pressure in diabetics so that they are not too high. In addition, Omega 3 fatty acids can help reduce the emergence of diabetes complications such as heart disease, inflammation, and hypertension.
One of the best sources of Omega 3 is fish. To get the essential benefits of this one nutrient, try the consumption of salmon, sardines, and tuna albacore.
Try to process it by roasting or wrapping it so that there is no carbohydrate and excess calories that make this processed to be unhealthy.
The American Diabetes Association Standards of Medical Care Diabetes encourages diabetics to eat fatty fish twice a week.
3. Soy Beans
A study initiated by Young-Cheul Kim at the University of Massachusetts Amherst states that soy is one of the healthiest foods for diabetics.
Soy contains isoflavones that are able to lower diabetes and risk heart disease. Eating foods containing soy is proven to lower cholesterol, blood sugar levels, and increase insulin sensitivity.
Insulin sensitivity is a condition that describes how sensitive the cells of the body in responding to insulin. When sensitivity is high, the body's cells are able to use blood sugar more effectively, thereby reducing its levels in the blood.
In addition, soy is also rich in proteins and fibers complete with a low glycemic index. Food with low glycemic index value helps keep blood sugar levels steady.
Not only that, fiber and protein also help the diabetics to satiate for longer. You can also do so when eating that could be worsened by disease.
Hence, start regular soybean meal. Soy-based foods can also be a healthy snack of the belly multiplier in the hungry attacking.
4. Milk and yogurt
It is no secret that dairy products and yogurt are rich in calcium and vitamin D. However, do you know that both include good food for diabetics?
A study published in The Journal of Nutrition states that dairy products including yogurt have high quality vitamins, minerals, and proteins that are good for diabetic-craving.
In addition, dairy products and yogurt also has a low glycemic index. That is, blood sugar will not surge rapidly or tend to be stable if consuming this food.
Greek yogurt is a recommended food for diabetics because it contains probiotics, calcium, and healthy proteins. This one type is also better than ordinary yogurt because the protein content is higher and lower Karbohidratnya.
All nutrients in dairy products and yogurt help to accelerate the metabolism and decrease the risk of insulin resistance in diabetics.
5. Non-starch vegetables
Not many know that vegetables exist that contain starch and some are not. Starch vegetables are vegetables with high carbohydrate content with high glycemic index value.
While non-starch vegetables are sebally, karbohidratnya tend to be low with a glycemic index which is also low. When food glycemic index is low, you do not have to worry about this food will make blood sugar levels high.
Instead, foods with low glycemic index make blood sugar stable because the absorption tends to be slow. Therefore, this type of food is highly recommended for diabetics. Various non-starch vegetables that you can consume are broccoli, mustard, and carrot.
A study conducted in the years 2011 found the fact that eating 200 grams of raw tomatoes (1.5 tomato fruits) Daily could reduce blood pressure in type 2 diabetes.
From here, researchers conclude eating tomatoes can help reduce the risk of cardiovascular or cardio diseases for people with type 2 diabetes. The reason, cardiovascular disease is one of the complications of diseases that are susceptible to attacking the diabetesi.
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