Foods can actually manage diabetes to even result in maintaining normal blood sugar levels with no need of medication. The debate is always ongoing as to whether a certain diet can heal this condition, but diabetics can control the glucose levels in their blood with the help of some specific foods and with making the right changes to a healthy lifestyle.
Even when medication is highly required, a simple proper meal can seriously improve the condition to a healthier life.
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10- Black, pinto, navy or kidney beans
Beans are a superfood that can provide a valuable amount of protein, as they are also high in magnesium, potassium, and fiber which slows the breakdown of carbohydrates into sugars in blood, assists the body’s insulin response to glucose and helps burning fat faster. All of this and they also contain no cholesterol, and can help lower cholesterol levels.
9- Dark-green leafy vegetables
Dark-green leafy veggies such as spinach, collards, and kale, are highly recommended because of their low amount of calories and carbohydrates. Therefore, people can eat a lot of them without fear of fullness and fat. According to a research, eating one to one and a half servings of green leavy veggies a day reduces the risk of type 2 diabetes.
8- Fish with omega-3 fatty acids
This fish is a good source of protein that can keep away the risk of heart disease. For a healthier choice, diabetics are to avoid fried or breaded fish and focus more on baked or grilled fish. The omega-3 rich fish consist of tuna, salmon, sardines, mackerel and herring. The American Diabetes Association recommends having six to nine ounces of fish per week.
7- Fat-free milk and yogurt
Fat-free milk and yogurt can be a perfect choice because it can both avoid the fat and provide the needed calcium, as well as fortified Vitamin D in many products. And as other choices, one may want to try sugar-free pudding, fortified soy milk, rice milk, or almond milk. If the yogurt tastes lifeless, some fruit can be added.
6- Whole grains
Whole grains such as brown rice, rolled oats, whole grain pasta or whole grain bread, are fulfilling, offer good nutrients, without the unwanted fat. Whole grains in breakfast can work to prevent blood sugar spikes all along the day, they are good sources of fiber and are loaded with vitamins and minerals. A better healthier choice than refined carbohydrates.
Fruits are packed with vitamins, minerals, and fiber and should be part of a diabetes-friendly diet. Low-glycemic fruits are slow to digest, therefore they are likely to avoid sugar levels spikes in blood. Low-glycemic fruits include bananas, apples, peaches, mangoes, pears and papayas. And it is highly recommended to stay away from canned fruits.
4- Almonds, walnuts and pecans
The good thing about almonds, walnuts and pecans is their contain of unsaturated fats which assist to lower bad cholesterol levels. Sunflower oil is also another container of polyunsatured fats, so it’s also recommended.
3- Dark chocolate
Obviously, every one loves chocolate ! For diabetics, it is best to consume unprocessed cocoa with no refined sugars. Dark chocolate will satisfy sweet cravings, but it should be eaten in moderation. It was also indicated by research that dark chocolate can reduce the risk of insulin resistance.
Blueberries provide several benefits for dealing with diabetes, they mainly consist of antioxidants that prevent body’ cells damages from free radicals. As they may also help the body process glucose for energy, increasing its sensitivity to insulin and at the same time managing blood sugar. Blueberries make a delicious fat-free snack anytime.
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