Among the most common health problems and the one that stays for a prolonged time is diabetes. There is no doubt about the fact, that proper professional help and medications is required when it comes to treatment of the problem but then there are some natural ways and habits that you can adhere to for a fastened recovery. For your information, there are some healthy foods and natural items that if taken on a regular daily regimen can help in balancing the diabetes level in the body and keep the blood sugar levels in check.
Healthy Foods For Diabetes Patients:
This guide below is a perfect one to go through if you or a close one is a diabetic patient. It will give you list of 25 best foods chart that can be included in the daily diet for getting a control over diabetes.
1. Non Fat Yogurt/Milk:
One of the best foods for diabetic patients is yogurt and milk but it should be totally non fat in nature. It also provides the body with the required amount of vitamin D. Diabetic patients have low GI scores that can be fulfilled by these foods.
2. Tomatoes For Diabetic Patient:
Since tomatoes are completely a non starchy food, diabetic patients can include them in the diet to have a healthy appetite and fulfill the requirement of vitamins, minerals and antioxidants needed by the body for various functions. Tomatoes are undoubtedly a good food for all different types diabetes and do not have any negative effects.
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3. Apples:
You must have definitely heard the term ‘an apple a day keeps the doctor away’! Along with providing the body with vitamins and needed dietary fiber, it is significant when it comes to total protection from diabetes. According to professionals, those who eat apples regularly are also at a less risk of getting into diabetes as compared to those who don’t.
4. Beans:
The high levels of fiber in beans help in controlling hunger pangs as well as reduce the speed with which glucose enters the blood and spikes up the sugar levels. It has properties that help in lowering the level of diabetes if taken regularly.
5. Berries Food For Diabetes Patients:
No fat, no harmful sugars and no empty calories make berries a perfect food in most situations. Along with this, it provides the body with vitamins, antioxidants as well as fiber. It helps in controlling the blood sugar level in the perfect manner by balancing the GI levels. Include strawberries, Blueberries, blackberries, raspberries and any other form to get maximum benefits.
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6. Oats:
It occupies the top place in the type 2 diabetes food chart. Oats not only helps in absorbing the accumulated fats in the body but also regulates the body functions with high levels of fiber. Along with this, it ensures that you do not feel hungry for a long period of time. Oats are a perfect start to the day and the ideal way to balance the blood sugar levels.
7. Citrus Fruits:
Oranges, lime and lemon are some of the good examples of citrus fruits that make a perfect food for diabetic patients. It provides the body with fiber needed to balance the GI scores of the body. Also, it provides vitamins that the body needs to have a strong immune system without adding extra glucose to the body.
8. Nuts & Seeds Are Best Food To Control Diabetes:
Nuts like walnuts and almonds and seeds like flax seeds are a perfect source of omega fatty 3 acids for the body. It also provides vitamin E and various other minerals. It helps in ideally balancing the sugar levels in the blood.
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9. Leafy Greens:
To get a pack of nutrients with just one food, there is no better option than using green leafy vegetables to your rescue. Kale and collard greens are two of the very good sources of foods that help in keeping a balance in the blood sugar levels and help the diabetic patients perfectly.
10. Fish:
Fish contributes towards a healthy diabetic diet because of the many nutrients found in its meat, minus the calories and saturated fat. Sardines, mackerel, salmon and cod fish are among the best fish to eat as they are high in omega-3 fatty acids that’s known to be healthy for the heart. Ideally two 3-5 ounces of fish servings per week is the recommended intake for diabetes patients.
11. Avocados:
If you are a diabetic patient avocados can do wonders for your health. They are free of saturated fat and mostly rich in monounsaturated fats which are good fats beneficial in decreasing blood sugar levels and cholesterol. Including avocados in your daily regimen can help steady blood sugar levels in the long-term. Substitute them with mayonnaise or butter and see the difference they make.
12. Beef -Food For Diabetes Patients:
This might come as a surprise! Beef is indeed a recommended food for diabetic patient as long as you keep to lean meat and restrict your servings to one-fourth of your meal. In addition to this beef helps keep your metabolism high by retaining muscle mass so your blood sugar levels remain in check. So there’s no need to omit beef from your eating regimen.
13. Quinoa:
Quinoa is a nutritionally rich seed which contains all nine essential amino acids essential for the body. This makes quinoa a complete protein. Regular servings of quinoa can help stave off hunger for longer periods, thus maintaining blood sugar levels. Quinoa is a quick-fix meal which can be had as a side dish. It also makes a good base for salads.
14. Garlic:
Garlic has long since been hailed for its medicinal purposes and flavour in culinary. Its health benefits extend to treating high cholesterol, blood pressure, heart disease and now research has shown that garlic can even help keep diabetes in check. The best way to eat it is by crushing one or two raw pods and eating it on an empty stomach. This is one of the best and health food for control diabetes.
15. Whole-Grain Bread:
When it comes to type 2 diabetes food list, opt for whole-grain bread instead of white bread. Where white bread only helps in raising blood sugar, whole-grain bread has the opposite effect. Having whole-grain breads helps keep one’s blood glucose from spiking thereby leading to blood sugar stability. It’s the smartest choice for people with or at risk from diabetes and is one of the best known diabetic food.
16. Dark Chocolate:
If you’re a diabetic with a sweet tooth, here’s some good news for you. You can still satisfy your sweet cravings with a block or two of dark chocolate. It comes with its own set of health benefits among which it is significantly known to reduce insulin and fasting glucose levels, improve insulin sensitivity and stem your cravings for sweet and salty foods.
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17. Carrots Can Reduce Diabetes:
Carrots which are the richest source of beta-carotene are known to reduce the risk of diabetes and control blood sugar. They are therefore a good choice for inclusion in your diabetic meal plan. Carrots are best consumed raw if you want to derive maximum benefit out of them. Enjoy them in salads, add them to soups or snack on them during the day.
18. Olive Oil:
The importance of incorporating olive oil into one’s daily diet can never be fully emphasized. Olive oil is rich in nutrients bearing antioxidant properties which play a huge role in the prevention of diabetes and heart disease. Unlike butter and other refined oils, the good fat present in olive oil helps keep insulin levels from plummeting. It therefore goes without saying that this should be the oil of your choice.
19. Red Onions:
Red onions apart from being the most flavoured of their white and yellow counterparts also rank high on the list of best healthy food for diabetes. High in antioxidants and a splendid source of fibre, folate and potassium, red onions are good for the heart which translates well for people suffering from diabetes. Have them raw or cooked, the choice is yours!
20. Black Or Green Tea For Avoiding Diabetes:
While green tea covets the title of being the most beneficial for health, black tea is not far behind. Both are similar in that they contain antioxidant-rich flavonoids which are known to decrease the risk of heart disease, alleviate stress and improve cholesterol levels. Four to five cups of black or green tea daily could do you a world of good.
21. Red Peppers:
Red peppers come packed with nutrients like Vitamins A and C, beta-carotene and lycopene. Together they greatly reduce the risk of diabetes and heart disease and promote overall good health. They are listed as one of those vegetable food with the highest amount of antioxidants next to carrots, tomatoes and spinach. They make tasty appetizers and pair well with many dishes.
22. Barley:
This is one grain that definitely should be included in your diabetes food chart. Barley is abundant in a soluble fibre called beta-glucan which has its positive effects in lowering cholesterol and keeping your blood sugar stable while also keeping you feeling full at the same time. Hulled barley should be the preferred choice over refined barley for maximum benefit.
23. Peanut Butter Make You Diabetic Free:
When it comes to the best food for diabetes patient peanut butter also makes the list. The fibre content present in peanut butter is linked to its ability to lower the risk of diabetes. That and the fact that peanut butter is mostly made up of monounsaturated fat makes it a heart-healthy food. Just pay attention to the servings when counting calories.
24. Sweet Potatoes:
Opt for sweet potatoes instead of white potatoes if you’re trying to fight the onslaught of diabetes. Sweet potatoes have a lower glycemic index which helps in slowing digestion and ultimately stabilizing blood sugar levels. It also comes with the added advantage of being rich in certain carotenoids which helps the body respond to insulin and further aids in reducing insulin resistance.
25. Eggs For Diabetic Patient:
Although naturally high in cholesterol, research has shown that having as far as 4 eggs in a week can lower the risk of diabetes by 40 percent. If you already have diabetes, having eggs in moderation will not send your cholesterol skyrocketing. As long as you stick to boiling or scrambling your eggs, they could end up being good for you.
When you are following a diet and eating healthy, you can always have your cheat days. However, maintaining a good food balance will help you live a happy, healthy life. When you adopt a healthy lifestyle, you can expect a few good years ahead.
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