Top 10 Blood Sugar Control Foods (Meals For Diabetics)
These are Meals For Diabetics. For people suffering from type 2 diabetes, a diet rich in vegetables, fruits and proteins is recommended. Following the principles of healthy snacking, the exclusion of some and the predominance of other foods, will help control blood sugar levels, which will save you from complications. Amazing Health Guides will tell you about the ten most useful foods that you need to include in your diet.
1. leafy vegetables
These are sources of numerous vitamins that are so necessary to maintain metabolic processes. These vegetables also contain minerals and nutrients. They also have a positive effect on blood sugar control. Therefore, the diet should include:
- various types of cabbage
- spinach, which are a source of potassium, vitamin A and calcium, as well as valuable protein and fiber. These substances support the work of the heart, intestines, give vigor, stimulate wound healing.
For people with diabetes, leafy vegetables are beneficial because they contain antioxidants, as well as enzymes that digest starch.
A study conducted in 2015 showed that cabbage, or rather, its juice, controls blood sugar levels, as well as blood pressure. And as you know, hypertension is one of the complications of diabetes. Click to get the best diabetics supplement today at a discount.
2. Whole grains
Whole grains contain more fiber and nutrients than refined grains. It is important to include them in the diet, because fiber not only helps control blood sugar levels, but also normalize digestion.
These foods are slowly digested, which gives a long feeling of satiety and helps control blood sugar levels. Another benefit is the low glycemic index, especially when compared to white bread and rice. Valuable whole grains include:
- brown rice;
- bread flour products made from whole grain flour;
- buckwheat;
- bulgur and other cereals.
3. Fatty fish varieties
Fatty fish are a healthy addition to any diet as they are a valuable source of omega-3 fatty acids. These acids are useful and necessary for everyone, regardless of health status. First of all, they are important for maintaining the work of the heart, as well as the brain. By the way, the brain is 60% fat.
The American Diabetes Association reports that a diet high in polyunsaturated and monounsaturated fats helps control blood sugar levels in patients with diabetes. The following types of fish should be included in the diet:
- salmon;
- mackerel;
- sardines;
- trout;
- herring.
Sources of useful Omega-acids can be other seafood, such as algae.
When preparing food, you need to follow certain rules. To avoid the ingestion of trans fats, it is advisable to refuse frying. Try baking or steaming. Click to get the best diabetics supplement today at a discount.
4. Beans
These legumes are plant-based protein sources that provide fast and long-lasting satiety, which reduces carbohydrate intake. By themselves, beans have a low glycemic index and help control blood sugar levels.
Complex carbohydrates contained in beans provide long-term satiety, as they are slowly digested. Another advantage is the ability of beans to reduce the level of bad cholesterol in the blood. Beans contain iron, potassium and magnesium. And it is a universal power supply. Meals For Diabetics
5. Walnuts
Nuts are an addition to the diet, they contain nutrients that will help support heart function, such as omega-3 fatty acids. It is known that people with diabetes are at risk for developing cardiovascular diseases. Walnuts contain proteins, B vitamins, magnesium and iron.
6. Citrus
A number of studies have shown that citrus fruits such as oranges, grapefruits and lemons have anti-diabetic effects. And this is due to the high content of antioxidants. These fruits are also a great source of:
- vitamin C;
- folic acid;
- potassium.
7. Berries
These are valuable sources of antioxidants that suppress oxidative stress. And this is one of the possible causes of heart disease and certain types of cancer.
A report published in 2008 provided evidence that people with diabetes have chronic levels of oxidative stress. And it occurs when there is an imbalance in the body between antioxidants and unstable oxygen molecules – free radicals.
The diet should include: blackberries, strawberries, raspberries, etc. These berries contain a large number of antioxidants, fiber, and also:
- vitamin C and K;
- manganese;
- potassium.
8. Sweet potato
The glycemic index of sweet potatoes is much lower than that of a regular root vegetable. And it is a great alternative for people with diabetes. In addition to slow-release carbohydrates, long-term satiety, and blood sugar control, sweet potatoes are a valuable source of:
- fiber to normalize bowel function;
- vitamins A and C to support the immune system;
- potassium for heart health.
For a balanced diet, sweet potatoes are recommended to be combined with proteins, green leafy vegetables and herbs.
9. Sugar free yogurt with probiotics
Probiotics are a group of microorganisms that live in the intestines and contribute to normal digestion and overall health. Scientific studies have shown that the use of such products allows you to maintain blood sugar levels, reduce the concentration of bad cholesterol in patients suffering from type II diabetes.
The main thing is to choose natural yogurt, without additives and sugar. Probiotic yogurts contain live cultures.
10. Chia seeds
It is a superfood containing a high dose of antioxidants and Omega-3s. It is also an excellent source of vegetable protein and fiber. One of the conditions that helps to avoid the complications of diabetes is the control of blood sugar. Studies dating back to 2017 showed that overweight people lost more weight after six months when they included chia seeds in their diet, compared to those who preferred oat bran.
Finally
Nutrition is an important part of the treatment and control of diabetes. A doctor will help develop a diet. Eating a healthy and balanced diet will help people manage diabetes, control blood sugar, and prevent complications from the heart and blood vessels, kidneys, and more.
Nutrition will help increase antioxidant activity. By the way, the same rules must be followed for gestational diabetes. Be healthy and go through scheduled examinations with a doctor! Click to get the best diabetics supplement today at a discount.