Having diabetes does not mean that a person has to stop eating the foods they enjoy. People with diabetes can eat most foods, but they may need to eat some of them in smaller portions. Eating a healthful , balanced diet can help people with diabetes manages their condition and reduce their risk of health related complications.
Carbohydrates are an important source of energy, but a person with diabetes should be careful, when choosing which carbs to eat and how to spread them evenly through out the day.
There are three main types of carbohydrate in food. Starch, sugar, fiber carbohydreates directly affect blood glucose levels. The body breaks starches and sugars down into glucose.
The most adults consume 130gms of carbohydrate each day.
A person with diabetes does not have to avoid carbs totally, but they need to be sure they are eating the right kind.
Foods that consist of processed carbs and those that contain added sugars also provide energy, but they contain few nutrients.
Diabetic people should avoid baked goods made with highly processed white flour, sweets, candies and any food with added sugar, white breads and cereals.
Fruits, vegetables, legumes, and whole grains provide healthful carbs. They provide energy, fiber and nutrients such as Vitamins and minerals.
Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well controlled.
Here are the 16 best foods for diabetes, both type 1 and type 2.
(1) Fatty Fish: Fatty fish is one of the healthiest foods on the planet.
– Salmon, Sardines,herring,anchovies and mackerel are great sources of the omega-3 fatty acid, which have major benefits for heart health. They protects the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating. People who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease. Fish is also a great source of high quality protein, which helps you feel full and increase your metabolic rate.
(2) Leafy Green : Leafy greens vegetables are extremely nutritious and low in calories. – Spinach, Kale and other leafy greens are good sources of several Vitamins and minerals, including vitamin C, increasing Vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure. Leafy greens are good sources of the antioxidants Lutein and Zeaxanthin. These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications.
(3) Cinnamon : is a delicious spice with patent antioxidant activity. Cinnamon can lower blood sugar levels and improve insulin sensitivity. A recent analysis found that cinamon may also lower cholesterol and triglyceride levels. You should limit your intake of cassia cinnamon- the type found in most grocery stores- to less than 1 teaspoon per day.
(4) Eggs : Eggs provide amazing health benefits. Regular egg consumption may also reduce your heart disease risk in several ways. Eggs decrease inflammation, improve insulin sensitivity increase your ” good ” HDL cholesterol levels.
(5) Chia Seeds : Chia seeds area wonderful food for people with diabetes. They are extremely high in fiber, yet low in digestible carbs. Chia seeds may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. Chia Seeds have been shown to reduce blood pressure and inflammatory markers.
(6) Turmeric : Turmeric is a spice with powerful health benefits. Its active ingredient, cur cumin, can lower inflammation and blood sugar levels, while reducing heart /kidneys diseases risk.
(7) Greek yogurt: Greek yogurt is a great dairy choice for diabetes improve, blood sugar control and reduce heart disease risk, yogurt and other diary foods may lead to weight loss and improved body composition in people with type 2 diabetes.
(8) Nuts: Nuts are delicious and nutritious. All types of nuts contain fiber and are low in digestible carbs.
Here are the amounts of digestible carbs per 1-oz(28-gram) serving of nuts –
-Almonds – 2.6 grams Brazil nuts – 1.4 grms
-Cashews – 7.7 grams Hazelnuts – 2 grams
– Macadamia – 1.5 grms Pecans – `1.2 grams
– Pistachios – 5 grams Walnuts – 2 grams
Research on a variety of different nuts has shows that regular consumption may reduce in inflammation and lower blood sugar HbA1C and LDL levels.People with diabetes who included 30 grms of walnuts in their daily diet for one year lost weight,had improvements in body composition and experienced a significant reduction in insulin levels.
(9) Broccoli- Broccoli is one of the most nutritious vegetables around. A half cup of broccoli contain only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium. Broccoli may help lower insulin levels and protect cells from harmful free radicles produced during metabolism.
(10) Extra-Virgin olive oil – extremely beneficial for heart health, improve triglycerides and HDL, which are often at unhealthy levels in type 2 diabetes. They reduce inflammation protect the cells lining your blood vessels , keep your LDL cholestrol from becoming damaged by oxidation and decrease blood pressure.
(11) Flax Seeds : Flax seeds are an incredibly healthy food. which can decrease heart disease risk and improve blood sugar control.
(12)Apple Cider Vinegar- Apple Cider Vinegar has many health benefits. Apple cider Vinegar has been shown to improve insulin sensitivity and lower fasting blood sugar levels. In one study, people with poorly controlled diabetes had a 6% reduction in fasting blood sugar when they took 2 tablespoons of apple cider vinegar before bed.
(13) Strawberries – are one of the most nutritious fruits you can eat. Strawberries have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart diseases risk factors in type 2 diabetes.
(14) Garlic :- Garlic can reduce inflammation blood sugar and LDL cholesterol in people with type 2 diabetes. People with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10 point decrease in blood pressure.
(15) Squash :- Squash is one of the healthiest vegetables around. Like most vegetables squash contains beneficial antioxidants. People with diabetes 2, who took an extract of the winter squash cucurbita ficifolia experienced a significant decrease in blood sugar levels.
(16) Shirataki Noodles : Shirataki Noodles are wonderful for diabetes and weight control. This plant is grown in japan and processed into the shape of noodles or rice known as Shirataki. It’s been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome.
However, eating foods that help keep blood sugar, insulin and inflammation under control can dramatically reduce your risk of developing complications.
Importantly , eating the wrong foods can raise your blood sugar and insulin levels and promote inflammation, which may increase your risk of disease.
When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerously high levels. High levels can damage your body nerves and blood vessels, which may set the stage for heart disease,kidney disease and other serious health conditions.
It’s important to avoid the foods :-
(1) Sugar Sweetened Beverages – Sugary beverages are the worst drink choice for someone with diabetes, may increase the risk of diabetes related conditions like fatty liver.
(2) Trans Fats – Industrial trans fat are extremely unhealthy Trans fats are found in margarine, peanut butter, spreads, creamers and frozen dinners, Trans fat don’t directly raise blood sugar levels, they have been linked to increased inflammation, insulin resistance and belly fat.
(3) White Bread, Pasta and Rice – Eating Bread , bagels and other regfined-flour foods has been shown to significantly increase blood sugar levels in people with type 1 and type 2 diabetes. These processed foods contain little fiber, which helps slow down the absorption of sugar into the blood stream white bread with high fiber bread was shown to significantly reduce blood sugar levels in people with diabetes.
(4) Fruit Flavored Yogurt – Plain Yogurt can be a good option for people with diabetes.Flavored Yogurt are typically made from non- fat or low fat milk and loaded weith carbs and sugar. One cup ( 245 gms ) serving of fruit flavored yogurt may contain 47 grms of sugar, meaning nearly 81% of its calories come from sugar. Rather than choosing high sugar yogurts that can spike your blood sugar and insulin.
(5) Sweetened Breakfast cereals – Eating cereals is one of the worst ways to start your day if you have diabetes, to keep blood sugar and hunger under control, skip the cereal and choose a protein-based low carbs breakfast instead.
(6) Flavored coffee Drinks – Coffee has been linked to several health benefits, including a reduced risk of diabetes. However, flavored coffee drinks should be viewed as a liquid dessert, rather than a healthy beverage. Flavored coffee drinks are also loaded with carbs , enough carbs to significantly raise your blood sugar levels.
(7) Honey, Agave, Nectar and Maple Syrup – Other forms of sugar can also cause blood sugar spikes. These include brown sugar and “natural” sugars like honey, agave nector and maple syrup. Your best strategy is to avoid all forms of sugar and use natural low carb sweeteners instead.
(8) Dried Fruits: Fruit is a great source of several important vitamins and minerals, including vitamin C and Pottasium. When fruit is dried, the process results in a loss of water that leads to even higher concentrations of these nutrients. If you have diabetes, you don’t have to give up fruit altogether sticking with low sugar fruits like fresh berries or a small apple can provide health benefits while keeping your blood sugar in the target range.
(9) French Fries – French Fries are a food to steer clear of,especially if you have diabetes. Potatoes themselves are relatively high in carbs. One medium potato with the skin on contains 37 grams of carbs, 4 of which come from fiber. Deep frying foods has been shown to produce high amounts of toxic compounds, which may promote inflammation and increase the risk of disease you frequently consuming french fries and other fried foods to heart disease and career, if you don’t want to avoid potatoes, altogether,eating a small amount of sweet potatoes is your best option.
(10) Fruit juice – Although fruit juice is often considered a healthy beverage. It’s effects on blood sugar are actually similar to those of sodas and other sugary drinks. 8 ounces(250ml) of unsweetened apple juice and soda contain 24 grams of sugar each. An equivalent serving of grape juice provides 32 grams of sugar. Like sugar sweetened beverages fruit juice is loaded with fructose, the type of sugar that drives insulin resistance, obesity and heart disease.A much better alternative is to enjoy water with a wedge of lemon, which provides less than 1 gram of carbs and is virtually calorie free.
Your main goals should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain regined carbs. Avoiding foods that increase your blood sugar levels and drive insulin resistance can help keep you healthy now and reduce your risk of future diabetes complications.