Diabetes is a common health problem that affects both men and women. Whilst it is true that diabetes is caused by high blood sugar levels, people have many misconceptions about diabetes and eating sweets. If you are suffering from diabetes, it does not necessarily mean that you deprive yourself from eating certain foods that you love. Instead, you can learn to balance the meal by making healthy food choices while still enjoying the food you love the most.
Yes, it is true that the food items that are rich in sugar and carbohydrates content like breads, rice, desserts, pasta cause the blood sugar levels to increase, but the key control diabetes is to include these foods in the right portions as part of the balanced diet plan. No matter if you are including the best food for diabetes control in your meal, it is paramount that you must be wary of the total amount of carbohydrates intake.
Typically, the dietitians recommend a specific carbohydrate food instructions to meet the individual’s needs. However, as a general rule, as suggested by the Academy of Nutrition and Diabetics’, it is advisable that you include no more than quarter plate of starchy carbs in your meal. Let us look at some of the best food for diabetics
Beans
The humble grains are an excellent source of protein and are the best food option for diabetics. Research has proved that the beans are highly effective in regulating the blood sugar levels than other starchy food items. Also, including beans in the daily diet can also help you lose weight, and regulate the blood pressure and cholesterol levels. Some of the best beans you can have for diabetes control:
- Black beans
- Kidney beans
- Navy beans
- Pinto beans
Berries
Everyone loves berries but not many know that this super tasty food is also an excellent diabetes control food. Berries are a rich source of antioxidants, which help reduce the oxidative stress. Studies have found that oxidative stress can cause a wide range of health conditions including diabetes and cancer. Besides, berries like blackberries, raspberries, blueberries and strawberries also contain vital minerals and vitamins like vitamin C, vitamin K, potassium and manganese. You can have berries at any time of the day, you can include berries in your breakfast or have them as an evening snack.
Walnuts
Widely known for their human-brain like appearance, walnuts contain healthy fatty acids, which keeps the hearth functioning efficiently and healthy. A medical research conducted in 2018 suggested that eating walnuts reduces the chances of diabetes by up to 40%. The best way to include walnuts in your daily diet is have a handful of raw nuts at breakfast or use it in a salad.
Leafy vegetables
The health benefits of having green leafy vegetables are undeniable. This nutrition rich food is packed with essential minerals and vitamins, which help lower the blood sugar levels. Also, dietitians recommend diabetes patients to include green leafy vegetable in their daily diet as the antioxidant content helps in easy and quick starch digestion. Some of the best leafy vegetables for diabetes control are:
- Cabbage
- Kale
- Bok Choy
- Spinach
The best thing about this best food for diabetes control is that not only are the super healthy, they are also quite tasty and versatile; you can include leafy veggies in your soups, salads or combine with proteins like chicken and fish.
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