We’ve compiled a list of 20 foods to help fight diabetes. Remember this list every time you go to the store. Here are the 20 Best Food for Diabetes Control.
20 Best Food for Diabetes Control
Research shows that lowering the amount of fat you eat and increasing the amount of lean protein can help improve blood sugar levels and lower the risk of diabetes. Do not think that a couple of products from this list will do a miracle and transform you.
1. Apples
They have so many positive aspects that it is worth putting them in the center. They are very low in calories and very high in fiber, which lowers cholesterol and blood pressure.
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Eat them with peel for greater effect. You can make a quick baked apple. To do this, wash and cut the apple, sprinkle with cinnamon on a plate, and microwave for a few minutes. Season with yogurt and sprinkle with bran for a healthy breakfast.
2. Avocado
It slows down digestion and reduces the risk of a spike in sugar after eating. This diet will help lower insulin resistance, which will help normalize blood sugar in the long term. Try mashed avocado instead of mayonnaise or butter on your sandwiches. To prevent the flesh from darkening, sprinkle with lemon juice. 20 Foods For Diabetes To Avoid
3. Barley
Choosing barley will reduce the post-meal sugar spike by 70%. This is due to soluble fiber, which dramatically slows down the digestion and absorption of carbohydrates. Brown rice does not compare to barley.
4. Beans
When you‘re wondering what to cook in the week, try to eat legumes at least twice a week. The fiber in all types of beans lowers blood sugar. And the high protein content allows them to be the main dish on a par with meat. Always rinse canned beans.
To shorten the cooking time, keep it in the pressure cooker for a while. Beans soaked for 10-15 minutes become softer. 20 Foods For Diabetes To Avoid.
5. Beef
Meat is a diabetic food until you stop picking the leanest cuts that fill a quarter of your plate. Providing the right amount of protein is a pleasure. This helps maintain muscle levels as you lose weight so that your metabolism stays at the right level. Placing the meat in the freezer will help you cut off excess fat easily.
6. Berries
Think of them as natural M & Ms: sweet, small, comfortable. They are packed with fiber and antioxidants. Reds and blues contain anthocyanins. Scientists believe they will help lower blood sugar levels by stimulating insulin production.
7. Broccoli
Don’t wince at the sight of broccoli. They are loaded with fiber and antioxidants. They are very high in chromium, which affects sugar levels. If you are not very fond of, then hide them in the soup. 20 Foods For Diabetes To Avoid.
8. Carrots
Don’t believe carrots raise blood sugar levels. It is the best natural source of beta-carotene, which reduces the risk of diabetes and normalizes blood sugar. Try cooking carrots the same way you cook fries, which is a pretty satisfying dish.
9. Chicken and Turkey
Poultry can be full of fat or very healthy. It all depends on the part of the carcass and how it was cooked. The breast is always lean. Never eat the skins as they are very high in fat. Never eat KFC chicken if you still want to help yourself.
10. Eggs
Eggs are an excellent and cheap source of protein. A couple of eggs will not raise cholesterol and will leave you feeling full for several hours. Eggs are among the top 10 foods for increasing muscle mass.
11. Fish
One of the complications of diabetes is heart disease, and eating fish once a week lowers the risk of the disease by 40%. The fatty acids in fish reduce tissue inflammation in the body, which is a major cause of coronary heart disease.
12. Flax Seeds
Brown seeds do a triple blow to diabetes: they are rich in protein, fiber, and fats similar to fish. They are abundant in magnesium and minerals that help cells use insulin.
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The seeds are easy enough to store – put them in the refrigerator and chop them when you need to add them to yogurt, ice cream, sprinkle them on meat, and cutlets.
13. Milk and Yogurt
Research shows that both of these foods help people lose weight. Diets that are high in dairy products can help combat insulin resistance, a major problem that interferes with diabetes management. If you don’t like the taste of skim milk, try 1%.
14. Nuts
Due to their high fiber content, nuts can be called a long-digesting food. Roasted nuts are great in soups and main dishes. To do this, fry the peeled nuts at 150 degrees for 7-10 minutes.
15. Seeds
Like nuts, all types of seeds (pumpkin, sunflower, sesame) are full of fat, protein, and fiber. All of this reduces sugar levels and the risk of heart disease. 20 Foods For Diabetes To Avoid.
16. Oatmeal
Have you ever wondered why oatmeal is so healthy? It is full of fiber. Just as it sticks to a plate, it forms a sticky barrier between digestive enzymes and starch. Thus, it increases the time it takes for the food to be digested, which lowers the post-meal sugar levels. If you don’t like oatmeal in the morning, replace regular flour with oatmeal.
17. Olive Oil
It’s just liquid gold. It contains so many substances that prevent inflammation that experts equate it with aspirin. This may be the answer to why people on the Mediterranean diet so rarely suffer from heart disease and diabetes.
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A little olive oil slows down the rate of digestion, which affects post-meal sugar levels. 20 Foods For Diabetes To Avoid.
18. Peanut Butter
Studies say the oil reduces appetite for two hours longer than sugary snacks, making it an ally in the fight against childhood obesity. Try bringing 2/3 cup water to a boil, add 1/3 cup oil, 1 clove of garlic, 2 teaspoons grated ginger, 2 chopped onions, 2 tablespoons brown sugar, 2 tablespoons soy sauce, and a pinch of chili.
Simmer over a low flame for a couple of minutes, remove from heat and add a teaspoon of lemon juice. Wait for it to cool and make a nice sauce.
19. Whole Grain Bread
Bread raises blood sugar almost as much as regular sugar. Switching to whole grains will help improve the situation. A study of 1,000 women and men found that adding whole grains to the diet improved insulin sensitivity and stabilized blood sugar levels.
Whole-grain bread should not be confused with brown and multigrain bread. 20 Foods For Diabetes To Avoid.
20. Sweet Potato
Opt for fried sweet potatoes instead of fried potatoes and your blood sugar will decrease by 30%. Sweet potatoes are loaded with nutrients and fiber, which slows down the rate of digestion.
It is also high in carotenoids, and yellow and orange pigments that help restore insulin sensitivity. The chlorogenic acid found in sweet potatoes will also help.
