Superfoods for diabetics
Choosing the right foods and making simple dietary changes can help you control your blood sugar level.
Olive oil: Olive oil is loaded with antioxidants and monounsaturated fats, like oleic acid.
These ‘good’ fats reduce the risk of heart disease and help keep blood sugar steady by reducing insulin resistance.
Whole grains: Whole-grain foods are rich in fibre and nutrients such as magnesium, chromium, folate and omega-3 fatty acids. Studies show that a diet rich in whole grains may help lower the risk of developing Type 2 diabetes and heart disease.
Fat-free milk and yogurt: They not only provide protein but also give calcium, which aids in weight loss. People who take them regularly are less likely to become insulin resistant.
Nuts: Nuts are packed with `good` fats that not only help fight heart disease, but also help reduce insulin resistance. Nuts are also rich in fibre, magnesium and vitamin E.
Beans: Beans are good source of fibre and are rich in nutrients. They slow digestion and maintain blood sugar level after a meal.
Fish: Fatty fishes such as Salmon, albacore tuna, mackerel, halibut and herring are high in omega-3 fatty acids. These help unclog arteries and improve levels of both triglycerides and HDL in diabetics.
Chicken breast: It`s low in saturated fat and calories. A 3-ounce serving of skinless chicken breast has 142 calories and 3 grams fat.
Berries: They are full of antioxidants, vitamins and fibre. Anthocyanins have been shown to impede cancer cell growth, reduce your risk of heart disease and diabetes.
Citrus fruits: Citrus fruits are a rich source of vitamin C, which aids in keeping your heart in good condition. Stick to whole fruits instead of juice as they slow sugar absorption.
Bamboo: Bamboo shoots offer high energy sans any fat or cholesterol and are a terrific source of dietary fibre. They also contain magnesium.
Dark, leafy green vegetables: They are nutrient-rich, low in carbohydrates and calories. Studies show that leafy veggies lower the risk of type-2 diabetes.
Mushroom: Research has shown that Maitake mushrooms lower blood sugar as it acts as an alpha glucosidase inhibitor and may be beneficial for managemet of diabetes.
Cinnamon: Components in cinnamon promote glucose metabolism and reduce cholesterol. It has been found that in people with diabetes; just 1/2 teaspoon a day can significantly lower blood sugar levels.
Garlic: It is a rich source of potassium and also contains zinc and sulphur, which are components of insulin. Take about three to four flakes of crushed garlic daily.
Indian blackberry: It contains glucoside, which prevents the conversion of starch into sugars and is very effective in preventing and controlling diabetes.
Bitter gourd: This vegetable lowers the blood-sugar level as it contains a high dosage of `plant insulin`.