Healthy Foods For Diabetics
The best foods for diabetes are whole foods that are not processed. These include fruits and vegetables.
When you include these extra-healthy power foods in your diet, it will help you meet your nutritional needs and lower your risk of diabetes complications such as heart disease. The foods on this list should not be the only foods you eat, but adding them into your diabetes meal plan will help improve your overall health.
1. Apples
A 2012 study at the Ohio State University published in the Journal of Functional Foods found that eating just one apple a day for 4 weeks lowered LDL or bad cholesterol by 40%. The study explained that not all antioxidants are created equal. A particular type of antioxidant in apples had a profound effect on lowering LDLs, which is a contributor to heart disease.
2. Broccoli
Broccoli contains a compound called sulforaphane, which triggers several anti-inflammatory processes that protect blood vessels from cardiovascular damage that is a consequence of diabetes and improve blood sugar control. Heart disease is also the leading cause of death for people with diabetes, so this protection could be a lifesaver.
3. Garlic
Garlic has many health benefits. Several studies have shown that it can reduce blood sugar, inflammation and LDL cholesterol in people with type 2 diabetes. Also, it is very effective at reducing blood pressure.
In a study, individuals with uncontrolled high blood pressure who took aged garlic for 12 weeks have averaged a 10-point decrease in blood pressure. Just 1 clove of raw garlic contains only 1 gram of carbs and 4 calories.
4. Sweet Potatoes
Sweet potatoes reduce HbA1c measures between 0.30 to 0.57% and fasting blood glucose by 10-15 points. Also, sweet potatoes contain anthocyanins, which are the natural pigments that give its deep orange color. Its antioxidant, have antiviral, anti-inflammatory and antimicrobial qualities.
5. Strawberries
Strawberries are one of the most nutritious fruits you can eat. They are high in antioxidants known as anthocyanins, which give them its red color. Anthocyanins have been shown to reduce insulin and cholesterol levels after a meal. It also improve heart disease and blood sugar disease risk factors in type 2 diabetes.
Just 1 cup serving of strawberries contains 11 grams of carbs, 49 calories and fiber.
6. Turmeric
Turmeric’s active ingredient is curcumin, which can lower inflammation and blood sugar levels, while also reducing heart disease risk. Also, curcumin benefits kidney health in diabetics. This is very important, as diabetes is one of the leading causes of kidney disease.
Since, curcumin is not absorbed well on its own. You can consume turmeric with piperine, which is found in black pepper. This is to boost absorption by as much as 2,000%.
7. Quinoa
Quinoa is a dense source of complete protein or 14 grams per ½ cup. It boasts all nine essential amino acids.
One is lysine, which helps your body absorb all that fat-burning calcium and helps produce carnitine, a nutrient which is responsible for converting fatty acids into energy and helps to lower cholesterol. Quinoa contains 2.6 grams per 1/2 cup and fiber, which helps to balance blood sugar levels, thus keeping you fuller, longer.
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