Nutrition

Best Foods to Control Diabetes

Hyperglycemia is the medical term for abnormally high blood glucose.

If left untreated, hyperglycemia can cause serious health complications and affect your eyes, kidneys, nerves, and heart.

Your blood glucose levels depend on your diet. If you make certain dietary changes, you can control diabetes. As one of the most common questions of people diagnosed with diabetes is what foods they can eat, we suggest you a few foods which help diabetes.

Yogurt 

Yogurt is a rich source of protein, calcium, and vitamin D. This food supports your bones and teeth structure. According to a study, people who consume foods which are rich in calcium keep their weight in check. Also, they are less prone to insulin resistance. Consume non-fat yogurt.

Sweet potatoes 

Sweet potatoes are rich in antioxidants, vitamin A, vitamin C, potassium, and fiber. Diabetics can substitute regular potatoes with sweet potatoes and lower the glycemic index. Grill them or bake them with the skin on. Also, you can add them to soups, salads, or casserole.

Beans 

Beans are an excellent source of dietary fiber, protein, magnesium, and potassium. This food keeps your blood sugar consistent. Eat them as a main dish, or add it to a soup or a salad.

Dark green leafy vegetables

Berries 

Berries have potent antioxidant activity. Also, this fruit is a rich source of vitamins and fiber which keep your blood glucose levels in check. Another important thing for berries is that they reduce the risk of cardiovascular diseases. Choose your most favorite one: strawberries, blueberries, blackberries and so on.

Fish 

Fish is a rich source of omega-3 fatty acids. Diabetics should include it twice a week in their diet. Salmon, sardines, herring, mackerel, and tuna are the best choice. Consume it baked or grilled. Consult your doctor if you are considering taking fish oil supplements.

Olive oil 

Olive oil is a rich source of antioxidants and monounsaturated fats which reduce the risk of cardiovascular diseases and insulin resistance. Olive oil promotes weight loss, which means that this food is ideal for diabetics who are overweight. Also, olive oil has powerful anti-inflammatory properties.

Nuts

Nuts are a good source of healthy fats, vitamins, minerals, and fiber which regulate your blood sugar levels. Diabetics should include nuts, pecans, almonds, and peanuts in their daily diet.

Cinnamon 

Cinnamon lowers glucose, insulin, and cholesterol. According to a study, people who are diagnosed with diabetes are recommended to consume half a teaspoon of cinnamon powder every day. You can use cinnamon in a variety of ways. You can add it to your coffee, oatmeal or another dish.

Whole grains

Whole grains contain flavonoids and folic acid which reduce the risk of cardiovascular diseases. These foods regulate your blood glucose levels. Substitute white rice with brown rice.

Make sure you are physically active and maintain a healthy weight.

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