If you are suffering from diabetes, your diet plays an important role in managing your diabetes. A diabetes friendly diet simply means eating the healthiest foods in moderate quantities. Since wrong choice of foods may result in increasing the blood sugar level, thoughtful dietary changes are the best natural remedy .so here are the list of 10 super foods that are rich in nutrients and help stabilize blood sugar .
1. Green Tea
Green tea, being a rich source of flavonoids, helps to sensitize cells so they are better able to metabolize sugar. Apart from this Green tea helps in protecting Brain Cells From Free Radical Damages, promotes Bone Health and keeps your heart healthy. So, drink one cup of green tea every day and improve your body’s ability to absorb blood sugar.
Fish is an excellent choice for people with diabetes. Protein in fish provides energy and it decreases the possibilities of diabetes by reducing the concentration of glucose. Fish such as tilapia, cod, or catfish are excellent sources of omega-3 fatty acids which keeps our heart healthy. Since lower levels of vitamin D are common in people with diabetes, including fish in the diet can be a good way to add vitamin D. So, enjoy your favorite fish recipe and stay healthy.
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3. Citrus Fruits
Diabetic patients have vitamin C deficiency, which can be treated by consuming antioxidant-rich citrus fruits such as lime, oranges, grapefruits, tomatoes, apples, etc.. Apart from providing vitamin C, Citrus fruits also help clean the organism from toxins,protects against viruses, parasites, microbes and strengths blood vessels .Though these fruits are high in vitamin C, still they should be eaten in limited quantities.
4. Green Leafy Veggies
Research shows intake of green leafy veggies on daily basis reduces the risk of diabetes as they are high in vitamin and minerals . And also have antioxidant and anti-inflammatory properties. Some of the veggies which are low in carbohydrates and calories are lettuce, broccoli, turnip green, asparagus, kale, collards and spinach.
Bean are an excellent choice for people with diabetes. Beans are high in soluble fiber and low on glycemic index, so it helps stabilizing your body’s blood-sugar levels .Beans are also inexpensive and virtually fat-free. Thus beans are a perfect super food for diabetes.
Nuts like cashews, almonds, walnuts and Peanuts do wonders for the diabetic patients as they help regulate blood sugar.Nuts are also low in carbs and high in protein, fiber, and healthy fats ,which create a feeling of fullness and help in weight management . So add various nuts to your diet for a diabetes-friendly snack option.
7. Whole Grains
whole grains are rich in omega-3 fatty acids, folate, chromium, magnesium, and fiber. And all these nutrients prevent spiking of blood. Fiber is also great for digestion. So, eat a good selection of whole grain foods such as oatmeal, barley ,Brown rice ,Products with bran ,Whole grain or buckwheat flour and Whole grain bread .
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Berries are low in carbohydrates and has both soluble and insoluble fiber that helps in detoxifying body and suppressing appetite. They, especially Blueberries contain anthocyanins that trigger the production of adiponectin – a hormone that manages blood glucose levels by increasing the sensitivity of insulin. So, include Fresh strawberries, blueberries, blackberries and raspberries in limited quantities to your diet.
9. Olive Oil
Extra virgin olive oil reduces blood sugar and cholesterol more than other kinds of fats. Olive oil contains antioxidants and monounsaturated fats that reduces Glucose, reduces inflammation and has digestive health benefits. In order to reap the maximum benefits of extra virgin olive oil, do not cook in this oil as heating the oil gives off toxic smoke. Instead, use it in raw form with foods such as steamed vegetables, raw salads and green smoothies.
10. Non-fat Yogurt
Since Low-fat yogurt naturally contains both high-quality carbohydrates and protein, thus it slows and prevents an unhealthy rise in blood sugar. Studies also show that a diet high in calcium from non fat yogurt or any other calcium-rich foods is associated with a reduced risk of type 2 diabetes.Therefore, a diabetic patient may include low-fat, low in sugar and fat-free yogurt to his diet .