People with diabetes have nearly double the risk of heart disease and or are at great risk of developing mental health disorders such as depression but most cases of type 2 diabetes are preventable and some can even be reversed. Being active, staying hydrated and checking blood glucose levels can work wonders. It is important to stick to a dietary plan that will keep the blood sugar in check.
Nuts and Seeds
A recent study showed that antioxidant rich walnuts can reduce the risk of developing type 2 diabetes for patients. The idle diabetic diet plan would be to have 1,200 to 1,600 calories per day it is recommended the diabetics should eat good carbs, fats and healthy proteins but in small portions. Nuts and seeds, as we know, are super foods to keep diabetes away. It’s time to look to the superhero nuts and seeds. They have protective effects for people with diabetes. Flux seeds or Lin seeds, almonds, peanuts pumpkin seeds, pistachios cashew nuts, chia seeds etc. are the best nuts and seeds for diabetics as they reduce and regulate the insulin levels in the body.
They’re a good source of high biological value protein. Eggs have good cholesterol also called as high density lipoprotein HDL which is good for heart health. Studies have shown that it improves insulin sensitivity. They give satiety and improve blood sugar levels.
It has an active compound called curcumin which has shown to improve blood sugar irregularities, promote cardiovascular health and protect against kidney diseases.
An omega-3 fatty acid fish Salmon has an excellent amount of omega-3 fatty acids, DHA and EPA which are good for diabetics. The patients need good fat in their diet and fish reduce inflammation and coronary risks which are common.
It is a potent antioxidant and works like a hypoglycemic drug. It is easily available in most grocery stores. It helps in reducing and preventing high blood glucose levels.
It is a green, pear-shaped fruit. It has a rich creamy upper layer with beneficial monounsaturated fat helps slow digestion and keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance.
The type of sugar they contain is transformed quickly into blood sugar. The amount of sugar in carrots is extremely low. Carrots are one of nature’s richest sources of beta-carotene which is linked to a lower risk of diabetes and better blood sugar control.
We should try to choose a sweet potato instead of a big white potato and the blood sugar will rise by about 30% less. Sweet Potatoes are packed with nutrients and fiber, almost 40% of which is of the soluble kind that lowers cholesterol and slows digestion flux
Brown Seeds and Beans
These hit the diabetes trifecta. They are rich in protein fiber and good fats similar to the kind found in fish. They are also a source of magnesium and minerals that are key to blood sugar control because they help cells use insulin. We should try to include beans in the diet at least twice a week. The soluble fiber in all types of beans from chick peas to kidney beans to even edamame puts a lid on high blood sugar and because they are rich in protein, beans can also stand in for meat in main dishes, although they tend to have high sodium content.
The unsweetened and Greek-style yogurt can be of great help for diabetes patients. It is a nutrient-dense snack and easy to eat. It helps satiate the appetite without adding much calories to the diet. Being low on calories, it doesn’t spike the blood glucose levels as much as other carbohydrates would.