Diet plays a major role in preventing and managing diabetes. It is very important to manage blood sugar for people living with diabetes.
Diabetic people should include high protein, low sugar food in their diet.
Below are the best foods for people living with diabetes.
Fish
Fatty fish like salmon, tuna, mackerel, and sardines are the best sources of omega-3 which is very helpful for a healthy heart. Health experts recommend that diabetic people have fish regularly because they face an increased risk of heart disease
Studies have shown that regular consumption of omega-3 rich food has significant improvement in blood sugar levels.
Leafy Green vegetables
Leafy greens are good sources of vitamin C. As studies show that diabetic people have lower vitamin C levels, it is advised to have these veggies regularly. Vitamin C helps in immunity as well as reducing inflammation and cellular damage.
Eggs
Eggs increase our good cholesterol levels, decrease inflammation, and improve insulin sensitivity. Regular consumption of eggs may reduce heart disease risk in many ways. It is recommended to have eggs regularly in our diet.
Nuts
Research on different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, and bad cholesterol levels.
Most types of nuts have fibre and less carbs. In a 2019 study among 10,000 participants with type 2 diabetes found that eating nuts lowered their risk of heart disease.
Walnut oil improves blood sugar levels in diabetic people.
Chia seeds
This superfood is very high in fibre and low in carbs. The viscous fibre present in these seeds can lower blood sugar levels. Studies have shown that eating chia seeds supports weight loss and maintains glycemic control.
Beans
They are rich in B vitamins, calcium, potassium, and fibre. They have a very low glycemic index, which is very important for managing diabetes. In a study, it was shown that the participants who had a higher consumption of legumes had reduced type 2 diabetes.
Avocados
Avocados have very few carbs, high fibre and healthy fats, so we don’t have to worry about raising blood sugar levels. A recent study on rats found that a fat molecule found in avocados has reduced insulin resistance.
Greek yogurt
Studies have shown that it may lead to weight loss and improved body composition in people with type 2 diabetes.
A recent study has found that a daily serving of yogurt lowers the risk of developing diabetes by 18 percent. It is higher in protein, which may promote weight loss by reducing appetite, thus decreasing calorie intake.
Extra virgin olive oil
It contains oleic acid which improves glycemic management and reduces triglyceride levels.
People with diabetes tend to have high triglyceride levels so it is very important to manage them. In some studies, it was shown that only olive oil helps reduce heart disease risk compared to other oils. It has antioxidants that reduce inflammation, protect cells, and decrease blood pressure. Doctors advise using extra virgin olive oil from a reputable source as many olive oils are adulterated with other oils.
Garlic
In one research it was shown that garlic contributes to improving blood glucose management and can help regulate cholesterol. This tiny superfood is incredibly nutritious with a low-calorie count and with compounds like manganese, vitamin B6, vitamin C, selenium, and fibre. It is safe to consume them regularly in our diet.
Foods to avoid for diabetic people
Here are a few foods that you should avoid or limit if you have diabetes.
Refined grains (e.g.: white bread, pasta, white rice)
Sugar-sweetened beverages(Eg: Soda, sweet tea)
Fried foods (e.g.: potato chips, french fries)
Processed meats (e.g.: hot dogs, bacon)
Alcohol
Candy
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