11 Best Foods For Diabetes Control : Eat Smart ,Stay Healthy

Any individual having diabetes means that he or she needs to keep track

of his/ her blood sugar level. The best foods for diabetes diabetic person can be

high protein foods with low sugar. Foods like avocados and certification

are excellent options.

Knowing what to eat and not to eat when you have diabetes does not

have to be difficult. Focusing on blood sugar control is one component ;you also

need to eat foods that can help reduce the risk of complications caused

by diabetes such as heart disease.

Consumption of diabetic diet can play a serious role in preventing

diabetes and controlling your glucose level. In this article we learn about

diabetic diet or best foods for diabetes control.

Best Foods For Diabetes Control

Blood sugar level could be increased by using sugary and starchy

carbohydrates. Best foods for diabetes control is important

in proper amount. The different kinds of carbohydrates

depend on a person’s physical activity level and medications that may

affect metabolism and blood glucose levels like insulin.

Following are include the best foods for diabetes control or diabetic diet:

Green Leafy Vegetables

Green leafy vegetables are highly nutritious and have a low calorie

count. They possess exceptionally low count digestible carbohydrate content or carbs that

readily break down by the body, which means they won’t negatively

impact blood sugar levels. These green leafy vegetable include:

● Spinach

● Broccoli

● Kale

● Cabbage

● Collard greens

vitamins and minerals include Vitamin C could be obtained from these vegetables.

Studies suggest individuals with diabetes may significantly benefit from

antioxidants therapy which is provided by vitamin C. Vitamin C is a

powerful antioxidant with many anti-inflammatory properties. When diabetic person consume foods that have vitamin C ,this can raise their Vitamin C serum level and get reduction in cellular damage and inflammation.

Fatty Fish

Fish with high fat content can be a healthy part of any diet. Important

Omega 3 fatty acids like eicosapentaenoic or

docosahexaenoic ,are present in fatty fish.

Use of healthy fats is necessary for the body to function, to promote

heart health and brain health.

According to the American Diabetes Association, a diabetic diet, which

that may contribute to healthier blood sugar and fats in the individual with diabetes.

Some types of fish source of one on saturated and Polly unsaturated fats

including:

● Salmon

● Sardines

● Trout

● Herring

● Albacore tuna

For plant based alternative sources of these fatty acids people can eat

Seaweed such as spirulina and kelp.

Whole Grains

Whole grains surpass refined white

grains in both fiber and nutrient density. Diabetic diet high in fiber is essential for individuals with diabetes

because fibres slow down the digestion . As a result slow digestion also

lessens nutrients uptake which help in keeping the blood

sugar level stable. Whole wheat and whole grain have lower glycemic index value than white

bread and rice.

Following are the examples to include whole grains in the diet are:

● Whole grain bread

● Quinoa

● Millet

● Rye

● Brown rice

● Whole grain pasta

Beans

Beans are a good diabetic diet for anyone. They are a source of plant

protein that reduces appetite and a good source of soluble fibres that

help with digestion. Beans exhibit a low glycemic response, so they might be

better for blood sugar control then other starch.

Some varieties of beans are:

● Black Bean

● Kidney beans

● Pinto beans

● Navy beans

Studies also show that beans also provide valuable nutrients like iron,

magnesium and potassium.

Chia Seeds

These might be healthy foods for people with diabetes. They are

extremely high in fibre and low in digestible carbohydrates. Chia seeds

have viscous fibre that can help in lowering blood sugar levels because it

slows down the rate of digestion and absorption of food in the gut.

Research conducted on 77 individuals who were classified as

overweight or a obese with the diagnosis of type 2 diabetes found that

Avocados

Avocado’s contain less than 1 gram of sugar, low carbohydrates, high

fibre and healthy fat, so you don’t need to worry about them spiking your

blood sugar level.Some other studies also suggest that eating avocados is also associated

with significantly lower body weight and BMI.

This Avocados is best food for diabetic individual

because diabetes development is more common with obesity.

Nuts

Different studies also suggest that consumption of different nuts may

help decrease inflammation and help to prevent weight gain.

Risk of heart disease is also reduced in people living with diabetes due

to the use of nuts. it is studied that nuts can help

with blood glucose levels. These tree nuts include walnuts, almonds,

hazelnuts and pistachios.

A previous research review involving people with type 2 diabetes

showed that eating walnuts regularly helps their blood glucose levels.

This is important because people living with type 2 diabetes often have

increased insulin levels associated with obesity.

Sweet potatoes

Sweet potatoes also present lower on the glycemic index scale than

white potatoes ,making them a good alternative for anyone that has

diabetes. As mostly they release sugar slowly and do not spike the blood

sugar levels as much, as well as containing fibre that is great for blood

sugar management.

These are also a good source of:

● Vitamin A

● Vitamin C

● Potassium

High quality olive oil

Extra virgin olive oil is characterized by the presence of oleic acid, which is a type of

monounsaturated fat category ,which might contribute to better glucose management and lower

triglyceride levels from fasting, as well as post meals levels. Another benefit is its anti oxidant action . Diabetic person find trouble in controlling their blood sugar levels, and people with diabetes often have

high triglycerides levels. Release of satiety hormone GLP-1 is also stimulated by oleic acid.

In a review looking at studying different fats , olive oil was the only fair to

lower the risk of getting heart disease.

Polyphenols are present in Olive oil. Polyphenols

decrease inflammation and protect the cell lining of your blood vessels,

prevent oxidation from LDL cholesterol and can lower blood pressure.

This oil is not refined which means it retain its antioxidant characteristics and all the

properties that make this oil so healthy.

Flaxseed

Flaxseeds commonly referred as flax or linseeds,are an excellent source

of omega 3 fats. Some of their insoluble fibers include ligans that lower the risk of heart

conditions and also stabilize the blood sugar levels.

Systematic studies have found that whole flaxseed supplementation was

associated with a reduction in blood sugar levels.

Apple Cider Vinegar

This vinegar gives many benefits related to health.. In reviewing studies

involving diabetic individuals ,results shows that vinegar

potentially had positive effects on blood sugar levels in fasting and on

hemoglobin A1C.

Healthy benefits associated with apple cider vinegar include improving

blood sugar spikes and insulin sensitivity.

Foods to Avoid

When you’re finding out what to include in a diabetic person eating plan,

it is just as important to consider what foods you want to avoid.

Following are the foods which should be avoided by a diabetic person;

Milled Grains

These include rice ,pasta and bread. These are characterized by having high amount of carbohydrate and low in fiber.

Drinks with added sugar

Sugary drinks such as soda ,sweet tea and energy drinks have zero nutrients, and each serving includes a concentrated amount of sugar that can elevate your blood sugar level significantly.

Fried items

Trans fats are present in foods cooked through frying ,which has been associated with increased risk of

heart disease. Foods fried in oil like potato chips, fries, and mozzarella sticks are generally high in calories and could lead to weight gain if too many are consumed.

Limit Alcohol

In general the use of alcohol is prohibited in individuals who have diabetes. The risk of hypoglycemia could be increased by the use of alcohol.

Candy

Candy could have a large amount of sugar per serving. Candy usually has a high GI, which means you can expect spikes and crashes in blood sugar levels after eating it.

Frequently Asked Questions

Which foods lower blood sugar level instantly?

Foods with low glycemic index like berries, avocado ,fatty fish , broccoli and chia seeds are foods to lower blood sugar level.

Which Fruit is Sugar free?

Some fruits such as berries , avocado , lemon , grapefruit and kiwi are found to have low glycemic index and best foods for diabetes control.

Key Points :Best Foods For Diabetes Control

When diabetes is poorly controlled, it increases the chances of developing a number of serious conditions. Eating foods that support blood sugar, insulin, and inflammation management will significantly decrease your chance of complications. But, keep in mind that while best foods for diabetes control , the most important aspect to healthy blood sugar management is to follow an overall nutritious, balanced eating plan.