Title : The 16 best foods to control diabetes
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The 16 best foods to control diabetes
The main objective is to keep sugar levels well controlled blood.
However, it is also important to eat foods that help prevent complications of diabetes, such as heart disease.
Here are the 16 best foods for diabetics, both type 1 and type 2
1. Fatty fish
fatty fish it is one of the healthiest foods on the planet.
Salmon , sardines, herring, anchovies and mackerel are great sources of acids omega-3 DHA and EPA, which have important benefits heart health.
Get enough of these fats on a regular basis is especially important for diabetics, who are at increased risk of heart disease and stroke ( 1 ).
DHA and EPA protect cells lining blood vessels, reduce inflammatory markers and improve the way the arteries work after eating ( 2 3 4 5 ).
A number of observational studies suggest that people who eat oily fish regularly have a lower risk of heart failure and are less likely to die from heart disease ( 6 7 ).
In studies, men and older women who ate fatty fish 5-7 days per week for eight weeks had significant reductions in triglycerides and inflammatory markers ( 8 9 ).
Fish is also a great source of high quality protein , which helps you feel full and increases your metabolic rate ( 10 ).
Conclusion :. Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke
2. Leafy greens
The green leafy vegetables are very nutritious and low in calories .
They are also very low in digestible carbohydrates , which can raise your sugar levels much higher than other nutrients blood.
spinach kale and other leafy green vegetables are a good source of several vitamins and minerals, including vitamin C.
A study, increased intake of vitamin C reduces inflammatory markers and levels of fasting blood sugar for people with type 2 diabetes or hypertension ( 11 ).
In addition, green leafy vegetables are good sources of antioxidants lutein and zeaxanthin .
These antioxidants protect the eyes of macular degeneration and cataracts, which are common complications of diabetes ( 12 13 , 14 , 15 ).
Conclusion :. The green leafy vegetables are rich in nutrients and antioxidants that protect the heart and eye health
3. Canela
Canela is a delicious spice with potent antioxidant activity.
Several controlled studies have shown that cinnamon can reduce levels of blood sugar and improve insulin sensitivity ( 16 17 , 18 , 19 , 20 , 21 , 22 ).
control long-term diabetes is normally determined by measuring hemoglobin A1c , which reflects the average blood sugar level for 2-3 months.
In one study, patients with type 2 diabetes who took cinnamon for 90 days had more than double reduction in hemoglobin A1c, compared to those who received only standard care ( 22 ).
A recent analysis of 10 studies found that cinnamon cholesterol and triglycerides may also lower levels ( 23 ).
However, some studies have shown that sugar levels benefits of cinnamon or blood cholesterol, including one in adolescents with type 1 diabetes ( 24 25 , 26 ).
Furthermore, it should limit the intake of cassia cinnamon - the type found in most grocery stores - less than 1 teaspoon per day.
contains coumarin , which is linked to health problems at higher doses ( 27 ).
On the other hand, Ceylon ( "True") Cinnamon contains much less coumarin.
Conclusion :. Cinnamon may improve control of blood sugar, insulin sensitivity, cholesterol and triglyceride levels in type 2 diabetics
4. Eggs
the eggs provide surprising health benefits .
In fact, they are one of the best foods to keep you satisfied for hours ( 28 29 30 ).
regular egg consumption can also reduce the risk of heart disease in various ways.
Eggs to reduce inflammation, improve insulin sensitivity, increase your "good" HDL cholesterol levels and change the size and shape of your LDL "bad" LDL ( 31 32 , 33 , 34 ).
In one study, people with type 2 diabetes who ate 2 eggs every day as part of a high protein diet had improvements in cholesterol levels and blood sugar ( 35 ).
In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from the disease ( 36 37 ).
Just be sure to eat whole eggs. The benefits of eggs are mainly due to nutrients found in the yolk instead of white.
Conclusion :. Eggs improve risk factors for heart disease, promoting good control of blood sugar, protect the health of the eyes and maintain satiety
5. Seeds chia
Chia seeds are a wonderful place for people with diabetes food.
are extremely high in fiber, but low in digestible carbohydrates.
In fact, 11 out of 12 grams of carbohydrates by 28 grams (1 ounce) serving of chia seeds are fiber, that does not raise blood sugar.
The viscous fiber in chia seeds can actually lower their levels of blood sugar by decreasing the rate at which food is absorbed moves through his gut and ( 38 39 40 ).
chia seeds can help you achieve a healthy weight because fiber reduces hunger and makes you feel full. In addition, fiber can decrease the amount of calories absorbed from other foods eaten at the same meal ( 41 42 ).
In addition, chia seeds have been shown to reduce blood pressure and inflammatory markers ( 43 ).
Conclusion :. Chia seeds contain high amounts of fiber, are low in digestible carbohydrates and can lower blood pressure and inflammation
6. Turmeric
turmeric is a spice with health benefits powerful.
Its active ingredient, curcumin, can less inflammation and blood sugar levels, while reducing the risk of heart disease ( 44 , 45 , 46 , 47 ).
What's more, curcumin appears to benefit kidney health in diabetics. This is important, because diabetes is a major cause of renal disease ( 48 , 49 , 50 , 51 , 52 ).
Unfortunately, curcumin is not absorbed as well on their own. Be sure to eat curcumin with piperine (found in black pepper) in order to increase the absorption of up to 2,000% ( 53 ).
Conclusion :. Turmeric contains curcumin, which can reduce levels of blood sugar and inflammation, while protecting against heart disease and kidney
7. Greek Yogurt
Greek yogurt is a great dairy option for diabetics.
has been shown to improve control of blood sugar and reduce the risk of heart disease, perhaps in part because of probiotics containing ( 54 , 55 , 56 , 57 ).
Studies have found that yogurt and other dairy products can lead to weight loss and improved body composition in people with type 2 diabetes
is He believes that the high calcium content of dairy products and conjugated linoleic acid (CLA) content can play a role ( 58 59 60 ).
What is more, Greek yogurt contains only 6.8 grams of carbohydrates per serving, which is lower than conventional yogurt. It is also higher in protein, which promotes weight loss reducing appetite and reduce calorie intake ( 61 ).
Conclusion :. Greek yogurt promotes healthy blood sugar levels, reduce the risk factors for heart disease and may help control weight
8. Nuts
nuts are delicious and nutritious.
All kinds of nuts contain fiber and are low in digestible carbohydrates, although some have more than others.
These are the amounts of digestible carbohydrates per 1 ounce (28 grams) serving of nuts:
- Almendras :. 2.6 grams
- Brazil nuts. 1.4 grams
- cashews: 7.7 grams .
- Hazelnuts: 2 grams
- Macadamia:.. 1.5 grams
- pecans :. 1.2 grams
- pistachios :. 5 grams
- Nuts :. 2 grams
Research on a variety of different nuts has shown that regular consumption can reduce inflammation and reduce blood sugar, HbA1c and LDL ( 62 , 63 , 64 , 65 ).
In one study, people with diabetes that included 30 grams of nuts in your daily diet for one year lost weight, had improved body composition and experienced a significant reduction in insulin levels ( 66 ).
This finding is important because people with type 2 diabetes often have elevated insulin levels, which are linked to obesity.
In addition, some researchers believe that chronically elevated insulin levels increase the risk of other serious illnesses such as cancer and Alzheimer's disease ( 67 68 ).
Conclusion: Nuts are a healthy addition a diabetic diet. They are low in digestible carbohydrates and help reduce blood sugar, insulin and LDL levels.
9. Broccoli
Broccoli is one of the most nutritious vegetables around.
A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbohydrates, along with important nutrients such as vitamin C and magnesium .
Studies in diabetics found that broccoli can help lower insulin levels and protect cells against free radicals produced during metabolism ( 69 70 ).
What is more, broccoli is another good source of lutein and zeaxanthin. These antioxidants help prevent serious eye diseases ( 71 ).
Conclusion: Broccoli is a low calorie, low carbohydrate foods with a high nutritional value. It is loaded with healthy plant compounds that can protect against various diseases.
10. Extra virgin olive oil
extra virgin olive oil is very beneficial for heart health .
containing oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, which are often unhealthy levels in type 2 diabetes
can also increase fullness hormone GLP-1 ( 72 73 ).
In a broad analysis of 32 studies looking at different types fat , olive oil was the only one shown to reduce the risk of heart disease ( 74 ).
Olive oil also contains antioxidants called polyphenols. Reduce inflammation, protect cells lining blood vessels, keep your LDL cholesterol by oxidation damage and lower blood pressure ( 75 76 77 ).
extra virgin olive oil is unrefined and retains antioxidants and other properties that make it so healthy. Be sure to choose olive oil extra virgin from a reliable source, since many olive oils are mixed with cheaper oils such as corn and soybean ( 78 ).
Conclusion: extra virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health.
11. Flax seeds
Linseed are a very healthy food.
Part of the insoluble fiber is composed of lignans , which may reduce the risk of heart disease and improve control of blood sugar ( 79 80 ).
In one study, people with type 2 diabetes who took flaxseed lignans for 12 weeks had a significant improvement in hemoglobin A1c ( 80 ).
Another study suggests that flaxseed may decrease the risk of stroke and potentially reduce the dose of necessary medication to prevent blood clots ( 81 ).
Flax seeds are very high in viscous fiber, which improves Intestinal Health , the insulin sensitivity and satiety ( 82 83 84 ).
Your body can not absorb the whole flax seeds, so buy ground seeds or grind them yourself. It is also important to keep flax seeds tightly covered in the refrigerator to prevent rancidity.
Conclusion :. Flaxseed can reduce inflammation, lower risk of heart disease, lower levels of blood sugar and improve insulin sensitivity
12. The apple cider vinegar
apple cider vinegar has many health benefits.
Although it is made of blocks , the Sugar in fruit ferments in acetic acid, and the resulting product contains less than 1 gram of carbohydrate per tablespoon.
apple cider vinegar has been shown to improve insulin sensitivity and blood sugar levels in lower fasting. You can also reduce the response of blood sugar by up to 20% when consumed with meals containing carbohydrates ( 85 86 87 , 88 ).
In one study, people with poorly controlled diabetes had a 6% reduction in fasting blood glucose when they took 2 tablespoons cider vinegar apple before bedtime ( 88 ).
Apple cider vinegar can also delay stomach emptying and you feel full.
However, this can be a problem for people with gastroparesis , a condition of delayed stomach emptying is common in diabetes, particularly type 1 ( 89 ).
Add the apple cider vinegar in your diet, start with 1 teaspoon mixed in a glass of water every day. Increased to a maximum of 2 tablespoons per day.
Conclusion: Apple cider vinegar can improve insulin sensitivity and reduce levels of blood sugar. It can also help you feel fuller for longer.
13. Strawberries
Strawberries are one of the most nutritious fruits you can eat.
They are rich in antioxidants known as anthocyanins, which give them their red color.
Anthocyanins have been shown to reduce cholesterol levels and insulin after a meal. They also improve blood sugar and heart disease risk factors of type 2 diabetes ( 90 91 92 ).
A portion of a cup of strawberries contains 49 calories and 11 grams of carbohydrates, three of which are fiber.
This service also provides more than 100% of the RDA of vitamin C, which provides additional anti-inflammatory benefits for heart health ( 11 ).
Conclusion :. Strawberries are low-sugar fruits that have strong anti-inflammatory properties and can help reduce the risk of heart disease
14. Garlic
nder is a delicious herb with amazing health benefits.
Several studies have shown that it can reduce inflammation, blood sugar and LDL cholesterol in people with type 2 diabetes ( 93 94 95 ).
can also be very effective in reducing blood pressure ( 96 97 ).
In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks on average a decline of 10 points in blood pressure ( 97 ).
A clove of raw garlic contains only 4 calories and 1 gram of carbohydrates.
Conclusion :. Garlic helps lower blood sugar, inflammation, LDL cholesterol and blood pressure in people with diabetes
15. Squash
pumpkin is one of the healthiest vegetables.
winter varieties have a hard shell and include acorn, pumpkin and walnut.
Summer squash has a gentle exfoliation can eat. The most common types are zucchini and zucchini.
Like most vegetables, pumpkin contains beneficial antioxidants. Many types of winter squash are rich in lutein and zeaxanthin, which protect against cataracts and macular degeneration.
have also been reportedAnimal studies using pumpkin extract reductions in obesity and insulin levels ( 98 99 ).
Although there is very little research on humans, a study found that people with type 2 diabetes who took an extract of winter squash figleaf gourd experienced a significant decrease in levels blood sugar ( 100 ).
However, winter squash is higher in carbohydrates than summer squash.
For example, 1 cup of cooked pumpkin contains 9 grams of digestible carbohydrates, while 1 cup of cooked zucchini contains only 3 grams of digestible carbohydrates.
Conclusion :. Summer and winter squash contain beneficial antioxidants and may help reduce blood sugar and insulin levels
16. Shirataki Noodles
Shirataki noodles are wonderful for diabetes and weight control.
These noodles are high in fiber glucomannan , which is extracted from konjac root.
This plant is grown in Japan and processed in the form of noodles or rice known as Shirataki.
Glucomannan is a type of viscous fiber, which makes you feel full and satisfied. It also lowers levels of the "hunger hormone" ghrelin ( 101 ).
What is more, it has been shown to reduce levels of blood sugar after eating and improve risk factors for heart disease in people with diabetes and metabolic syndrome ( 102 103 104 105 ).
A 3.5 ounces (100 grams) serving shirataki noodles also contains less than one gram of digestible carbohydrates and only two calories per serving.
However, these noodles are typically packaged with a liquid having a fishy smell and you have to rinse well before using. So to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat and without added fat.
Conclusion :. The glucomannan in shirataki noodles promotes satiety and may improve control of blood sugar and cholesterol levels
Take Home Message
Diabetes uncontrolled increases the risk of several serious illnesses.
However, consumption of foods that help maintain blood sugar, insulin and inflammation under control can dramatically reduce the risk of developing complications.
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