It doesn’t have to be difficult to figure out the finest things to eat if you have diabetes. To keep things simple, the most important goal should be to maintain your blood sugar levels under control. It’s also critical to consume foods that aid in the prevention of diabetes complications such as heart disease. Your food can play an important role in diabetes prevention and management. The 16 healthiest foods for diabetics are listed below.
Greens with lots of leaves
Green leafy veggies are high in nutrients and low in calories. They’re also low in digestible carbs, or carbs that the body absorbs, so they won’t have a big impact on blood sugar levels. Many vitamins and minerals, including vitamin C, can be found in spinach, kale, and other leafy greens. According to some data, people with diabetes have lower vitamin C levels than people without diabetes, and they may require more vitamin C. Vitamin C is a powerful antioxidant with anti-inflammatory properties. People with diabetes can improve their serum vitamin C levels while lowering inflammation and cellular damage by increasing their dietary intake of vitamin C-rich foods.
Eggs
In numerous ways, eating eggs on a regular basis can lower your risk of heart disease. Eggs have been shown to reduce inflammation, enhance insulin sensitivity, raise HDL (good) cholesterol levels, and change the size and shape of LDL (bad) cholesterol. According to a 2019 study, eating a high-fat, low-carb breakfast of eggs can assist diabetics maintain their blood sugar levels throughout the day. Egg eating has been linked to heart disease in diabetics in previous studies. However, a recent analysis of controlled research indicated that eating 6 to 12 eggs per week as part of a balanced diet did not raise risk factors for heart disease among diabetics. Furthermore, several studies suggest that eating eggs may lower the risk of stroke.
Avocados
Avocados have less than one gramme of sugar, little carbohydrates, a high fibre content, and healthy fats, so they won’t spike your blood sugar levels. Avocado consumption is also linked to a better overall diet quality as well as a significantly lower body weight and BMI (BMI). Avocados are therefore an excellent snack for diabetics, especially since obesity increases the risk of acquiring diabetes. Avocados may have characteristics that help prevent diabetes. A 2019 mouse study discovered that avocatin B (AvoB), a lipid molecule found solely in avocados, improves insulin resistance by inhibiting incomplete oxidation in skeletal muscle and the pancreas. More human research is needed to prove the link between avocados and diabetes prevention.
Beans
Beans are inexpensive, nutrient-dense, and extremely beneficial. Beans are a type of legume that are high in B vitamins, fibre, and important minerals (calcium, potassium, and magnesium). They also have a low glycemic index, which is crucial for diabetic management. Beans may also aid in the prevention of diabetes. In a research including more than 3,000 people at high risk for cardiovascular disease, those who ate more beans had a lower risk of acquiring type 2 diabetes.
