For a diabetic, a proper diet is essential to stay healthy while avoiding developing cardiovascular and other diseases. Here are the best foods for diabetics, which you must include in your diet.
As you have understood, the most important thing is to put in place a suitable diabetic diet plan. However, there are still some foods that I recommend incorporating into your diet if you have diabetes. This article will answer the question “what are the best foods for diabetics?”
The carbohydrates these foods contain will be released gradually into your blood, thus preventing the blood sugar level from rising too quickly. As a reminder, here is the reaction difference between food with high sugar levels and food with low levels.
Lentils and whole grains
The whole grains are rich in soluble fiber and antioxidants. Antioxidants help you lose weight and soluble fiber slows the assimilation of nutrients by the body, preventing blood sugar spikes. Whole seeds help you maintain stable blood sugar levels, which is very important for people with diabetes. Lentils are great to be included in your diabetes diet plan as they are rich in vitamins, iron, and contain low glycemic index carbohydrates with a good portion of vegetable protein.
Beans are among the most nutritious foods you can find in nature. They are very high in fiber, have an excellent level of protein and contain a lot of nutrients like magnesium and potassium. If you are a vegetarian, they can easily replace sources of animal protein. Beans have a very low sugar level and will not cause too much increase in blood sugar.
Nuts, seeds, and other seed oils
Oilseeds are high in good fats which help in improving your cardiovascular health and lowering your cholesterol levels. Besides, their fiber content will make you feel fuller for longer, helping you to decrease the number of calories you eat each day. They are rich in folic acid, vitamin E and zinc. The nuts have a very low glycemic index and can lower blood sugar.
Wild salmon and other fatty fish
Wild salmon is very rich in Omega-3, an essential fatty acid that helps improve the cardiovascular system and reduces the risk of heart diseases. Fish including herring, mackerel, or sardines also offer these benefits. Besides, these oily fish do not contain carbohydrates and will slow down the sources of carbohydrates that you find in your dish, thus lowering the general glycemic index of your plate.
Oranges and other citrus fruits
The pulp contained in oranges and citrus fruits, in general, are very high in fiber and are among the best breakfast foods for diabetics. Be careful, however, it is important to consume the whole fruit and not the juice. Indeed, studies show that the daily consumption of whole citrus fruits can reduce the risk of diabetes, while the consumption of juice increases the risk of diabetes.
The blueberries and berries in general are the most antioxidant-rich foods you can find in nature. They reduce the risk of cardiovascular disease and improve your overall health. Plus, berries are great natural anti-inflammatories. Despite their rather high price, it is better to make them part of your diabetes diet plan.
Whether eaten raw or cooked, tomatoes are very helpful in reducing the risk of cancer and heart diseases. A study has shown that the daily consumption of tomato reduces blood pressure and the risk of cardiovascular diseases linked to type 2 Diabetes. Tomatoes are very inexpensive and considered one of the best food options for people with type 2 diabetes.
Milk and other dairy products
Daily consumption of products rich in fatty acids such as whole milk or its derivatives (cheese, whole milk yogurt, etc.) reduces the risk of developing type II diabetes and are best snack foods for diabetics. According to a research, the daily consumption of 8 servings of whole milk products per day has shown to reduce the risk of developing diabetes by around 23%.
The leafy green vegetables
Cabbage and other leafy green vegetables can satisfy your 100% vitamin A needs on a single serving of only 100g. Kale cabbage is also a very good source of Vitamin C, magnesium, and antioxidants. Finally, Kale cabbage is very rich in anti-cancer nutrients and helps us maintain good blood pressure. With an excellent taste, it is undoubtedly a healthy option for diabetic patients to include in their diet.