Healthy foods for diabetics .

healthy foods for diabetics.

                                                                            

Diabetes is a chronic disease in which the body cannot process glucose properly, which is the sugar in food that your body converts into energy.

This causes blood sugar levels to rise, which can damage blood vessels and eventually lead to high blood pressure and nerve damage if left untreated.

Diet control is critical to managing diabetes because it can help regulate blood sugar levels to prevent complications, says Gosselin Crum, director of the endocrinology department at the Rhea Center.

Nutrition plans for diabetics vary from person to person but in general Gosselin recommends:

* Eat fiber-rich carbohydrates such as whole grains, fruits, and vegetables, as fiber has been shown to improve blood glucose levels by preventing glucose spikes after meals.

* Avoid sweetened drinks such as soda and juice.

* Increase consumption of lean proteins.

* Eat more unsaturated fats, which can improve insulin resistance in people with Type II diabetes.

Here are six of the best foods within those categories that can help diabetics manage their blood sugar levels.

1. Beans:

Beans have two main ingredients that make them great for diabetics: fiber and protein. The body digests fiber and protein more slowly, reducing the risk of high blood sugar, says Dalia Gomez, a spokeswoman for the Association for Diabetes Care and Education Specialists (ADCE).

 

The American Diabetes Association (ADA) recommends adding dried beans or low-sodium canned beans to meals.

All types of beans contain fiber, but the best for diabetics are black beans, spotted beans, and marine beans.

2. Dark leafy vegetables:

Dark leafy vegetables such as spinach and kale contain vitamin C and antioxidants that can reduce inflammation.

While most infections are short-lived, they can be chronic in people with diabetes, increasing the risk of complications, such as heart disease and kidney problems.

Gomez says the vegetable is also low in calories and carbohydrates, making it a good choice for controlling blood sugar levels and weight.

Dark leafy vegetables for diabetics include spinach and kale.

3. Fatty fish:

Fatty fish is rich in omega-3 fatty acids, a type of unsaturated fat that can improve heart health and reduce inflammation, as well as fish is also a rich source of protein.

In addition to salmon, other examples of fatty fish include sardines, salted fish, and trout.

4. Fruit:

Fruits are rich in natural sugar and carbohydrates, which is why there is a misconception that diabetics should avoid them. However, its high content of vitamins and minerals means that it is a safe option.

If you have diabetes, it's important to count the carbohydrates in the fruit as part of your overall meal plan.

Strawberries contain antioxidants called anthocyanins, which have been shown to reduce cholesterol and improve blood sugar levels. It also reduces the likelihood of blueberries causing high blood sugar, thanks to its low glycemic index and high fiber content.

Some useful fruits for diabetics include strawberries, raspberries, bananas, oranges, and grapes.

5. Nuts:

Gomez says nuts are a good source of healthy fats, magnesium, and fiber. And some nuts and seeds, such as walnuts and flaxseed, are also rich in omega-3 fatty acids.

Examples of nuts for people with diabetes include walnuts, almonds, hazelnuts, and pistachios.

6. Whole grains:

Gosselin Karam says that whole grains such as whole-wheat bread and brown rice are preferred over refined grains, such as white bread because they contain more fiber.

Whole grains are also rich in B vitamins, magnesium, iron, and folic acid.

A 2016 study found that a diet rich in whole grains can reduce the risk of cardiovascular disease and death from Type II diabetes.

Examples of whole grains for diabetics include whole oats, quinoa, and whole barley grains.