If you have diabetes, figuring out the best foods to consume doesn’t have to be tough. The most crucial goal, to keep things simple, should be to keep your blood sugar levels under control. It’s also crucial to eat foods that can help you avoid diabetes complications like heart disease. Diabetes prevention and treatment can be aided by the foods you eat. Here are some of the best food examples for people with diabetes, including type 1 and type 2.
Green leafy vegetables are nutrient-dense while being low in calories. They’re also low in digestible carbohydrates, or carbs that the body absorbs, so they won’t have a big impact on blood sugar levels. Several minerals and vitamins, including vitamin C, can be found in spinach, kale, and other leafy greens. According to some data, diabetics have reduced vitamin C levels than individuals without diabetes, and they may require more vitamin C. Vitamin C is an anti-inflammatory vitamin with high antioxidant effects. Increased dietary intake of vitamin C-rich foods can help people with diabetes improve their serum vitamin C levels while reducing inflammation and cellular damage.
A long-term study with over 100,000 participants indicated that eating a daily serving of yoghurt was connected to an 18% decreased chance of acquiring type 2 diabetes. It might also help you lose weight if that’s a personal goal of yours. Yoghurt and other dairy foods have been shown in studies to help persons with type 2 diabetes lose weight and improve their body composition. Yoghurt’s high quantities of calcium, protein and a kind of fat known as conjugated linoleic acid (CLA) may help you feel fuller for longer.
Nuts are both tasty and healthy. Nuts are generally high in fibre and low in net carbs, although some have more than other alternatives. Regular eating of a variety of nuts has been demonstrated to reduce inflammation and lower blood sugar, HbA1c, and LDL cholesterol levels in studies. Nuts may also help diabetics maintain a healthy cardiovascular system. In a 2019 study involving nearly 16,000 participants with type 2 diabetes, tree nuts like walnuts, almonds, hazelnuts, and pistachios were found to reduce the risk of heart disease and death.
Eating chicken eggs on a regular basis can reduce your risk of heart disease in a variety of ways. Eggs have been shown to reduce inflammation, enhance insulin sensitivity, raise HDL cholesterol levels, and change the size and shape of LDL cholesterol. According to a 2019 study, diabetics can maintain their blood sugar levels throughout the day by eating a high-fat, low-carb breakfast of eggs. Previous research has connected egg consumption to heart problems in diabetics. However, a recent review of controlled studies found that consuming 6 to 12 eggs per week as part of a well-balanced diet did not increase diabetics’ risk factors for heart disease. In addition, a number of studies suggest that eating eggs may reduce the risk of stroke.