What are the best foods for Diabetes?
Diabetes is one of the most common conditions around the world as well as with many serious complications. The symptoms can range between mild to severe and even lead to death. Hence, it is important to test for diabetes and start treatment during its early onset. Diet can have a major role in managing and reversing diabetes, as well as in its prevention. It is essential to know which foods to eat and which ones to be avoided in order to manage, reverse or prevent diabetes.
Food for diabetic patient:
A balanced diet is vital in the treatment of diabetes mellitus. For a steady blood sugar level, it is necessary to intake small meals throughout the day. Patients should prepare a diet plan with the help of a dietician or a doctor. The choice of food and diet plan may vary for each individual. One should pay attention to the intake of carbohydrates. It is important to know the best food for diabetics in order to devise a diet plan.
A diet rich with fruits, vegetables and healthy proteins are essential for diabetics.
Best food for diabetes control:
Generally; the best food for diabetics includes vegetables, fruits and a diet rich in other vital vitamins and minerals. Consuming a diet rich in fiber can help maintain your blood sugar level and also ensure proper insulin secretion in the body. When a person is in control of the food he consumes, he can lead a healthy lifestyle and a balanced diet must consist of a proper amount of vitamins, minerals, protein and fat.
List of foods for diabetics:
Here’s a list of the best food for diabetics that is suitable for both type 1 and type 2 diabetes.
- Green leafy vegetables:
Green leafy vegetables are a very healthy food for diabetics and are full of vitamins, minerals and nutrients. As they are high in fiber and low in calories, they have a very low impact on the blood sugar level. It is a highly recommended food for diabetics.
Researchers state that green leafy vegetables are helpful to diabetes patients because of their high antioxidant content and starch digesting enzymes.
Some of the green leafy vegetables are
- Fatty Fish:
Fatty fish is a very healthy food for diabetics. Salmons and sardines are few fatty fishes that are great sources of DHA and EPA. DHA and EPA have major benefits for the heart. It reduces heart related conditions. It is also a great source of protein.
Studies state that eating fatty fish regulates blood sugar. Another study found that overweight and obese diabetes patients who consumed fatty fish have improvements in blood sugar levels.
- Whole grains:
Whole grains are also a good choice of food for diabetics. They are rich in fiber and are more nutritious than white grains. Fiber rich diet can prove very useful for diabetics, this is because fiber slows down the process of digestion. This helps in maintaining optimum blood sugar level.
Some examples of whole grains are:
- Brown rice,
- Whole wheat
- Whole-grain bread
- Whole-grain pasta
Beans are an excellent choice of food for diabetics. They are a source of plant based protein, it is appetizing while also helping diabetics reduce their carbohydrates intake. Beans are better at regulating blood sugar levels than other starchy foods.
Beans can also help with weight loss and it contains complex carbohydrates which take more time to get digested, this helps in maintaining blood sugar level. Some types of beans are:
- Kidney beans
- Pinto beans
- Black beans
- Navy beans
- Adzuki beans
Avocados contain less than 1 gram of sugar, less carbohydrates, and higher fiber and hence is another good choice of food for diabetics. It improves overall diet quality. Since obesity increases the complications of diabetes, avocados are ideal food for diabetics as it reduces weight. Researchers state that there are diabetes preventing properties in avocados.
Walnuts contain healthy fatty acids called alpha-lipoic acid (ALA). They are very rich in ALA content, hence they are a suitable food for diabetics. ALA is good for the heart. A study states that walnut consumption is linked with a lower incidence of diabetes making it the best food for diabetes control.
Eggs are an excellent food for diabetics. They improve insulin sensitivity, reduce inflammation and increase the levels of good cholesterol. A study in 2019 has proved that an egg breakfast containing high fat and low carbohydrates helps individuals to maintain their blood sugar level throughout the day.
Eggs provide protection against eye diseases. As eye diseases are a very common complication of diabetes, adding egg to the diet proves essential.
- Citrus fruits:
Citrus fruits include oranges, grapefruits and lemons. These are proved to have shown antidiabetic effects and are hence considered as a good choice of food for diabetics. By consuming citrus fruits, it is possible to get vitamins and minerals without carbohydrates. Citrus foods are recommended as food for diabetics over other fruits with high GI index.
- Greek yogurt:
Greek yogurt is the perfect diary food for diabetics. It is high in protein content as well as low in carbohydrates when compared to normal yogurt. Greek yogurt contains probiotics that help in blood sugar management as well as reduce the risk of heart problems. It also aids in weight loss. A long-term analysis showed that a daily serving of yoghurt reduced the chance of having type 2 diabetes by 18%, making it the best food for diabetes control
Berries are rich in antioxidants. Antioxidants prevent oxidative stress and help in reducing the risk of heart disease and cancer. Studies have found that there are higher levels of oxidative stress in diabetes patients, hence berries can prevent this stress as they are high in antioxidants. Hence, berries are highly recommended food for diabetics.
Blueberries, Blackberries, Strawberries, and Raspberries are some types of berries that are rich in antioxidants as well as rich in fiber, vitamin C, K, magnesium and potassium making them the best food for diabetes control.
Diabetes, when left unmanaged, can lead to various serious complications. Having a balanced diet by including the above mentioned list of foods for diabetics as well as by avoiding some types of foods can significantly reduce the risk of complications. It is important to remember that for proper management of blood sugar level, one has to consume a nutritious and overall balanced diet.
Diabetes, being a complex disease, needs to be dealt with scientifically. The trigger items have to be known as to what causes a spike in Blood Sugar levels & emergence of symptoms.
But Twin Health is here with the future of Diabetes treatment. Instead of a medicine/insulin based approach, it leverages Artificial Intelligence & provides a Precision Nutrition plan. Personalized for every patient as per the functioning of their body. The right blend of carbs, fats, proteins & fibre to help normalize your blood sugar naturally. Make the wise choice & sign-up with Twin today to start your journey to be Diabetes-free.