Healthy foods for diabetes
Studies have shown that just changing dietary habits, having more agricultural products, protein and beneficial fats, and less carbohydrates intake, which can improve blood sugar levels and reduce the risk of diabetes. Here are 20 of the best healthy foods for diabetes, keep in mind these 20 foods, and you may not be threatened by diabetes in the future
Apple
Apple is nutritious, it can be used as a core diet. Apples contain very little calories, but it is rich in fiber and can effectively resist cholesterol and regulate blood sugar concentration.
We should eat apple skin together when eating apples, since the skin is more nutritious. Or we can make grilled apples: washing and chopping the apple into the pan with some cinnamon, then putting it in the microwave oven for about four minutes. Then we can mix the soft-boiled apple with yogurt and oat bran to make a delicious meal.
Avocado
Avocado is rich in monounsaturated fatty acids and fats, which can slow digestion and allow postprandial blood sugar levels to rise slowly without peaking quickly. The diet is rich in beneficial fats that can help reverse insulin tolerance and maintain blood sugar stability. Replacing the mayonnaise or butter in the sandwich with guacamole, and sprinkling with minced meat and spreading on lemon juice, then you can enjoy your nutritious delicacy
Barley
Replacing rice in the diet with barley can slow the 70 % increase in blood sugar levels and maintain low blood sugar levels, because soluble fiber and other ingredients in barley can greatly slow down the body’s digestion and absorption of carbohydrates. Even brown rice, it is not as good as barley. Adding barley to a soup can be used as a side dish, or as a base for the casserole.
Beans
It is a good choice that eating beans at least twice a week. All beans contain soluble fiber, which regulates blood sugar concentration. Beans are also rich in protein and can even replace meat in the diet, just pay attention to the sodium content in the beans.
Beef
Lean beef is a food that does not cause diabetes. Eating enough protein always make people satisfied. In addition, when losing weight, enough protein intake can also maintain the protein in the muscles tissue. In order to cut off the lean beef, we can freeze the beef for 20 minutes, so that the beef will harden and it will be easy to separate the meat from the fat. And mixing vinegar, white wine or citrus juice to make beef more tasty .
Berries
Berries are rich in antioxidants and fiber. Red and blue berries also contain natural anthocyanins that regulate blood sugar levels. Scientists believe that anthocyanins can regulate blood sugar levels by promoting insulin secretion. Also , frozen berries have different taste, you can have a try.
Broccoli
Broccoli is rich in fiber and antioxidants, as well as Chromium, which can maintain the stability of blood sugar for a long time. If someone doesn’t like broccoli, they can add broccoli to the soup or make it into broccoli sauce.
Carrot
After carrots intake, its sugars convert to blood sugar very quickly, but the sugar contained in carrots contain is very small. Importantly, carrots are rich in Beta-carotene, which regulates blood sugar concentrations and reduces the risk of diabetes.
Chicken
Chicken contains a lot of fat, and are very nutritious. Compared with chicken leg meat and dark chicken, chicken breast meat often contains less fat. Chicken is a low-calorie, high-protein food. If you don’t have time to cook, you can go to a barbecue shop and buy one.
Egg
Egg is another protein-rich ingredient. In fact, nutritionists believe that the protein in eggs is the most nutritionally valuable of all proteins. One or two eggs won’t raise your cholesterol level, and eggs are very resistant to hunger. Egg also has a variety of cooking way, you can choose the way you like.
Fish
The most fatal diabetes complication is heart disease. But Harvard’s research shows that eating fish once a week can reduce the risk of heart disease by 40 %. Fish’s fatty acids can reduce the inflammation that causes coronary heart disease, and except pregnant women, the chemical pollutants that may be present in fish do not have much effect on the human body. The Harvard University’s detailed scientific literature shows that the benefits of fish meat to humans are far greater than its adverse effects on the human body.
Flaxseed
Although flaxseed is small, it can help alleviate diabetes, because it is rich in protein and fiber, as well as fats that similar to those found in fish. Also, flaxseed is a good source of magnesium. Magnesium is very important for the regulation of blood sugar in the human body, as it can promote the use of insulin in human cells. Flaxseeds are easy to grind, so we’d better to buy some complete flaxseeds and store them in the fridge for a rainy day. It will also be good that sprinkle some flaxseeds on cereal, yogurt or ice cream, or serve with meatloaf, meatballs and hamburgers.
Milk and yogurt
Both milk and yogurt are rich in protein and calcium, which studies have shown can help people lose weight. Dairy products can also relieve insulin resistance, which is significant for diabetics. If someone doesn’t like skim milk, he can choose 1 % skim milk, which is only a little thicker than skim milk. In addition, Greek Yoghurt with reduced fat tastes more delicious than Canadian Yoghurt. If we add a little bit of honey to it, the whole person is like going to the Mediterranean coast and have the experience of bathing in the breeze and rain.
Nuts
Nuts are rich in fiber and protein, its digestion is slow and does not increase human blood sugar levels. Although nuts contain a lot of fat, they are monounsaturated fats, which is good for clearing bad cholesterol in blood.
Seeds
Like nuts, all types of seeds, including melon seeds and sesame seeds, are rich in fat, protein, and fiber. These ingredients can maintain lower blood sugar levels and reduce the risk of heart disease. They are also components that can lower cholesterol levels in the body. Put some melon seeds in the empty box and carry them with you, you can eat them as snacks.
Oat
Oats are rich in fiber, and when mixed with water, oatmeal is formed. Oatmeal not only sticks to the bowl, it also forms a gelatinous barrier between digestive enzymes and starch molecules in the stomach, so it slows down the body’s absorption of carbohydrates and prevents a sudden rise in blood sugar.
Olive oil
Olive oil, known as liquid gold, contains anti-inflammatory ingredients that can even be comparable with aspirin. That is why heart disease and diabetes rates are so low among Mediterranean residents, who feed on olive oil, whole grains and lean meat. Unlike butter, fat in olive oil does not increase insulin resistance, but rather relieve it. Olive oil has the effect of slowing digestion, so it can control human blood sugar. A few drops of olive oil in salads and potatoes is also a healthy and delicious choice.
Peanut butter
Compared to low-calorie, low-fiber snacks, eating peanut butter is more resistant to hunger. Being hungry for two more hours is the perfect diet for obese children. Also, Monounsaturated fatty acids in peanut butter helps control blood sugar.
Whole grain bread
White bread has the same effect as sucrose on human blood sugar, if someone eats white bread all the time, changing to eat whole grain bread can increase insulin sensitivity. A study on more than 1,000 volunteers found that eating whole grain bread can greatly increase insulin sensitivity and maintain blood sugar stability.
Sweet potato
If sweet potatoes are used instead of the potatoes in the diet, the increase in human blood sugar levels will slow down by 30 %. Sweet potatoes contain a variety of nutrients and fibers, and 40 % of them are soluble in water, which can lower cholesterol levels and slow digestion. Sweet potatoes are also rich in carotene, orange pigment and yellow pigment, which can help the body improve insulin sensitivity. In addition, sweet potatoes contains a lot of natural chlorogenic acid, which can reduce insulin resistance.
