It is difficult for diabetics to figure out the foods that they can eat. The aim is to keep the levels of blood sugar well in control. Here are some great foods for people suffering from both type 1 and type 2 diabetes.
1) Fatty fish
Salmon, sardines, mackerel and herring are the varieties of fatty fish that are great sources of omega 3 fatty acids. They are beneficial for heart health, which is essential for diabetics who have a higher risk of heart disease and stroke. Studies reveal that consumption of fatty fish reduces inflammatory markers and triglycerides.
2) Leafy greens
Leafy greens are loaded with nutrients and are low in calories. They have vitamins and minerals along with antioxidants. Vitamin C reduces inflammation and levels of fasting blood sugar. The antioxidants, namely lutein and zeaxanthin, protect the eyes from cataracts and macular degeneration which are common complications in diabetes patients.
Cinnamon is a spice that has antioxidants in it. Studies say that cinnamon can reduce blood sugar levels and can improve insulin sensitivity. However, you should stick to less than 1 teaspoon a day as coumarin present in it can pose health risk when consumed in higher dosage.
Eggs are extremely healthy and keep your belly full for long. Eggs reduce inflammation, improve insulin sensitivity and increase your levels of good cholesterol and modify the bad cholesterol. The antioxidants in it protect eye health.
5) Chia seeds
Chia seeds are great for diabetics. They are high in fibre but low in carbs. Half of the carbs in chia seeds is fibre which don’t raise blood sugar. Viscous fibre lowers blood sugar levels. These seeds also reduce blood pressure and inflammation.
The active ingredient curcumin in turmeric is said to lower blood sugar levels and inflammation. This reduces the risk of heart disease. It is good for the health of the kidneys too and please note that diabetes is a major cause of kidney disease.
Most nuts have fibre in them and are low in digestible carbs. Research on nuts shows that consuming them regularly can help reduce inflammation and lower blood sugar, insulin and levels of bad cholesterol.
Strawberries are high in antioxidants called anthocyanins. They are said to reduce cholesterol and insulin levels post meal. They are said to improve levels of blood sugar and lower heart disease risk factors for those who suffer from type 2 diabetes.
Garlic is said to reduce inflammation, bad cholesterol and blood sugar in those who suffer from type 2 diabetes. It is good at reducing blood pressure too. A clove of raw garlic has just 4 calories and a gram of carbs.
Flaxseeds are generally healthy and have insoluble fibre that is made up of lignanas. Lignans reduce the risk of heart disease and improve blood sugar control. Being high in viscous fibre, it improves the health of your gut, insulin sensitivity and satiety. Since your body cannot absorb whole flaxseeds, it is better to buy ground seeds. Keep them tightly covered in the fridge to prevent them from going rancid.