18 Best Foods for Diabetics
People with diabetes or diabetes are required to be able to adjust his diet as possible, both in terms of quantity, schedule, and type of food. The total lack of insulin or the insulin resistance makes sufferers should be careful to keep the levels of sugar or glucose in their blood are not soaring.
Because the high glucose levels after a meal can lead to macrovascular complications such as heart disease and blood vessel disorders. However, these risks can be reduced if people with diabetes remained consistently live a healthy lifestyle.
Related: Foods that should be avoided diabeticsThey need to choose foods that have a low glycemic index list and provide essential nutrients such as calcium, potassium, fiber, magnesium, vitamin A, vitamin C, and vitamin E. These foods also must not increase blood sugar levels significantly, able to burn fat, reduce inflammation, and have other health benefits.
Suggested food for DiabeticsHere is a list of 18 best foods recommended for diabetics:
The chocolate is rich in flavonoids that can improve insulin sensitivity, reduce insulin resistance, speed up the processing of blood glucose, and reduces the desire to overeat. However, not all chocolate has the same efficacy level.
One study from the University of Copenhagen in 2008 showed that those who ate dark chocolate will have a lower desire to eat sweet foods, salty, or fatty foods than those who consumed chocolate milk. Flavanoid content of milk chocolate itself is lower than htam chocolate, whereas more sugar and fat.
Dark chocolate can even reduce the amount of pizza consumed volunteers on the same day up to 15%. The content of flavonoids in chocolate may also lower the risk of cancer, control blood pressure, and reduce the risk of heart attack by 2% for 5 years.
By Warwick University study published in the journal "Diabetes" reported that broccoli contains sulforaphane compounds that improve and protect blood vessel walls to protect from cardiovascular damage due to diabetes.
Sulforaphane also trigger anti-inflammatory processes, control blood glucose levels, improve the body's natural detoxification mechanisms, and increasing the production of enzymes that control the dangerous chemical compounds cause cancer. Broccoli also contains chromium that helps improve insulin sensitivity in the body.
Blueberries contain both insoluble fiber which removes fat from the body, as well as soluble fiber that is processed much longer in the body and control blood sugar levels. The study by the USDA showed that those who consumed 2 ½ cups of wild blueberry juice every day for 12 weeks can reduce levels of glucose in the blood, depression, and improve her memory.
This is because blueberries contain anthocyanins, a natural chemical compounds that shrink fat cells and stimulates the production of adiponectin, a hormone that regulates blood glucose levels. Increasing levels of adiponectin can keep blood sugar levels remain low and increase the body's sensitivity to insulin. American Diabetes Association (ADA) even called blueberry as the "Diabetes superfood" because of health benefits.
Read also: Fruits for DiabetesSteel cut oats (oatmeal)
Selection of carbohydrate source is very important for diabetics because a big impact on blood sugar levels. The ADA recommends whole grains such as oatmeal that contain complex carbohydrates and high in soluble fiber. These fibers are digested more slowly by the body so that the blood glucose was controlled.
Oatmeal is also rich in magnesium that helps the body use glucose and secrete insulin properly. Experiments conducted over eight years showed a decreased risk of type 2 diabetes by 19% in women with a diet rich in magnesium, and 31% in women who eat whole grains. Oatmeal can also reduce the risk of heart attack is one of the complications of diabetes.
One type of oatmeal is recommended steel cut oats, oat kernel which are cut into small pieces. Oat of this type has a lower glycemic index than instant oatmeal. Steel cut oats are also experiencing low that most processing takes longer when cooked.
Not only rich in protein which makes you feel full longer, the fish also contain omega-3 fatty acids which help relieve inflammation. Many studies show that those who had higher levels of omega-3 fatty acids in the blood would be the highest in the inflamed lower. Inflammation in the rate of severe diatbetes can worsen and cause weight problems.
To include fish in your diet also helps reduce the risk of various diseases, especially stroke which became one of the complications of diabetes. Based on research from Emory University in 2010 and then, people who eat baked or broiled fish will have a lower risk of stroke up to 3%. However, fish fry, fish fast food, and other fried seafood can actually increase the risk of developing the same disease.
Olive oil (olive oil)
One Spanish study published in the journal "Diabetes Care" shows that a Mediterranean diet that includes olive oil can reduce the risk of developing type 2 diabetes by nearly 50% compared to a low fat diet. Diet with olive oil can prevent insulin resistance, abdominal fat accumulation, and decreased adiponectin.
ADA recommends that people with diabetes using olive oil to replace unhealthy fats derived from butter, margarine, and lard. Olive oil is also rich in antioxidants that protect cells from free radical damage, and prevent heart disease.
Related: Nutrition and Benefits of Olive (Olive) for Healthpsyllium husk
Psyllium is a fiber-rich plants that originated from India. Husk or chaff which contain soluble fiber is often used to treat constipation and weight loss. But not only that, psyllium husks can also control the blood glucose levels of diabetics.
One of the reviews from the University of California, San Diego, 2010, published in the "Annals of Pharmacotherapy" justify these benefits. Those taking psyllium before eating will increase blood sugar levels after eating as much as 2% lower than those who did not. However, the researchers recommend that patients wait at least 4 hours after eating psyllium before taking other medicines, as psyllium may block the absorption of the drug.
Almost all of the legumes have a low glycemic index and is rich in fiber and protein that are beneficial for diabetics. However, cannellini beans are often used in a variety of Italian cuisine has the lowest glycemic index.
In a study conducted at the University of Toronto, in 2012, a total of 121 patients with type 2 diabetes make healthy diet by eating nuts or whole grains every day. Three months later, those who ate nuts decreased A1c levels (blood sugar average) is almost two times compared to those who ate whole grains.
Research in the UK shows that those who consumed more than one serving per day spinach and other green leafy vegetables decreased the risk by 14% compared to those who only eat ½ servings per day. Because, green leafy vegetables are rich in vitamin K and the minerals magnesium, folate, phosphorus, potassium, and zinc. Spinach also contains compounds lutein, zeaxanthin, and various other flavonoids.
One analysis found that the sweet potato is able to reduce HbA1c of 0.3 to 0.57% and expedite the processing of blood glucose by 10 to 15 points. The sweet potato also contains anthocyanins which is a natural pigment that gives him a dark orange color. These antioxidant compounds including useful as an anti-inflammatory, anti-viral, and anti-microbial. The sweet potatoes are also rich in vitamin A and fiber. Use sweet potato instead of potato because it has a lower index of glucose.
Walnuts or nuts contain unsaturated fatty acid called alpha-linolenic that can reduce inflammation. Fiber, L-arginine, omega-3, vitamin E, and phytochemical compounds found in walnuts and other nuts to make them function as antioxidants, anticancer, antiviral, and anti high cholesterol. These properties can prevent the development of chronic conditions such as diabetes and heart disease.
Research from Yale University, published in the journal "Diabetes Care", 2009, showed that walnut consumption as much as 56 grams for 8 weeks can memberbaiki function of blood vessels damaged by diabetes. While other studies of Australia reported that patients who consumed 30 grams of walnuts within one year decreased fasting blood sugar levels more than those who do not.
Quinoa or often referred to as quinoa was a staple food that is often used by the Incas. It feels much like wheat, but a closer kinship with spinach than rice. In contrast to most of the grain, quinoa is a complete protein source which amounts to 14 grams per ½ cup, including the nine essential amino acids.
One is lysine, which serves the whole of calcium absorb fat burners and help lower cholesterol. Quinoa is also one of the richest sources of fiber, contains 2.6 grams per ½ cup that helps balance blood sugar levels and makes you feel full longer.
One study in the journal "Diabetes Care" states that people with type 2 diabetes who consumed one gram of cinnamon or more on a daily basis can lower fasting glucose levels by 30% compared to those who did not. Cinnamon also helps lower triglycerides, LDL cholesterol, and total cholesterol by 25%.
This is because cinnamon is rich in chromium, a mineral that enhances the effects of insulin. Cinnamon also contains polyphenols, an antioxidant fighting free radicals and to reduce the inflammation, thus keeping you from diabetes and heart disease.
Dark green leafy vegetables such as collard greens (a type of cabbage) contain vitamin C which is abundant. This vitamin can lower cortisol levels in the body and reduce inflammation. Collard greens and vegetables such as cabbage, kale and cauliflower are also a source of alpha-lipoic acid (ALA), micronutrients that help cope with stress. ALA can help reduce blood sugar levels and strengthens vessels damaged by diabetes.
Turmeric has been used to maintain the health of the people of India for about five thousand years. To prevent blood sugar spikes after consuming white rice and bread flour is often used in traditional Indian diet, they include turmeric, which contains the active ingredient curcumin.
Curcumin is believed to regulate the metabolism of fat in the body. Curcumin works on fat cells, pancreatic cells, kidney cells, and muscle cells directly to relieve inflammation and prevent cancer-causing tumor necrosis and interlukin-6. Experts believe that the combination of all these factors make curcumin is able to overcome insulin resistance, cholesterol and high blood sugar levels, as well as other symptoms related to obesity.
Citrus fruits such as grapefruit, oranges, and lemons contain fiber and vitamin C in high amounts. These fruits contain natural sugars fructose that does not raise blood sugar significantly after consumption. Fiber contained in it also can help control your blood sugar. Antingerin Citrus also contains antioxidants that help prevent obesity, maintain weight and improve insulin sensitivity.
One study in Australia reported that consumption of tomato juice every day can reduce the risk of blood clots that often occurs in people with diabetes. These blood clots can cause complications such as heart attack, stroke, and other dangerous diseases that can be life-threatening. Tomatoes are also rich in vitamin C, vitamin E, iron, and other important antioxidants. Tomatoes also contain lycopene and lutein which protects the kidneys and blood vessels from damage due to diabetes.
Milk and low-fat yogurt
In addition to sugar, fat is also a matter that must be considered by diabetics. Many people with type 2 diabetes because the fat deposits in the body of evil that causes the body insensitive to insulin. Therefore, the ADA recommends the consumption of milk and yogurt redah memenuhui needs fats to good fats, calcium, and vitamin D daily you.
Research from the University of Cambridge in fact show that the consumption of low-fat yogurt can reduce the risk of diabetes by 28% compared to not eat at all. Researchers also believe that the beneficial microbes in the yogurt to reduce the inflammation that is often experienced by people with diabetes.