10 best foods that controls for diabetic persons

 

10 best foods that controls for diabetic persons

1. Fatty Fish

Regardless of if you have diabetes or not, fatty fish should be part of your diet. It’s one of the healthiest foods that you can eat and has a myriad of benefits. Fatty fish like salmon and anchovies give you a significant serving of the omega-3 fatty acids DHA and EPA, which can help protect your heart against potential complications from diabetes. DHA and EPA both protect your blood vessels, reduce inflammation, and improve the function of your arteries after consumption.

2. Nuts and Eggs

Other fatty foods that help control diabetes and help blood sugar management are nuts and eggs. Nuts have high levels of fiber and most are low in digestible carbs, so they won’t raise your blood sugar. It is important to differentiate certain types of nuts, however, as some of them have very high levels of digestible carbs. The best types of nuts for diabetics include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts.

3. Apple Cider Vinegar

Apple cider vinegar is popular amongst health food fanatics for a good reason. The fermented acetic acid helps to improve insulin sensitivity, lower fasting blood sugar levels, and reduce blood sugar response by as much as 20% when paired with meals that are rich in carbs

4. Strawberries

If you’re looking for something sweet, try snacking on a cup of strawberries. Strawberries are loaded with antioxidants and have been shown to reduce both cholesterol and insulin levels after a meal. If you’re not a fan of strawberries and want to incorporate daily fresh fruit into your diet, opt for raspberries, blueberries, or blackberries, which tend to have lower sugar content than other fruits like apples and bananas.

5. Beans

Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too.

Beans do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.

6. Fish high in omega-3 fatty acids

Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as "fatty fish." Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, and trout and albacore tuna.

7. Whole grains

It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, and whole grain barley

8. Milk and yogurt

You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many milk and yogurt products are fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

9. Non-Starchy Vegetables

Non-starchy vegetables are one of the healthiest foods you can eat as a diabetic. Not only will they fill you up, but they’re full of essential vitamins and minerals that help regulate your blood sugar. Since they’re a whole food with trace amounts of sugar and high levels of fiber.

10. Leafy Greens

Many of the best leafy greens are considered non-starchy vegetables, but they deserve their own section. Leafy greens are packed full of nutrients and are lower in digestible carbs than other vegetables. this means that your blood sugar won’t raise very much regardless of how many you eat. Some of the best leafy greens to incorporate into your daily diet are spinach and kale, as they have very high levels of vitamin C. Vitamin C helps to manage diabetes in people with type 2 diabetes.