Diabetes is a chronic condition that affects millions of people worldwide. It is characterized by high blood sugar levels, which can lead to serious health complications if left unmanaged. One of the most effective ways to manage diabetes is through diet, and certain foods are particularly beneficial for people with diabetes. This article will discuss 12 of the best foods for diabetics, including whole grains, green leafy vegetables, nuts, Greek yogurt, garlic, cinnamon, apple cider vinegar, and beans.
- Whole Grains: Whole grains, such as brown rice, bulgur wheat, buckwheat, oats, barley, and quinoa, are rich in fiber and nutrients compared to refined white grains. The fibers in whole grains slow down the digestive process, which helps to prevent sudden spikes in blood sugar levels and keeps you feeling full for longer. Whole grains also have a lower glycemic index, which means they have less impact on blood sugar levels. Eating more whole grains instead of refined grains may reduce the risk of diabetes mellitus.
- Green Leafy Vegetables: Spinach and kale are examples of green leafy vegetables that are a rich source of nutrients and low in calories. They are also common in digestible carbohydrates, meaning the body does not easily absorb them. Green leafy vegetables are rich in dietary fibers, phytochemicals, and vitamins, including vitamin C, which has a potent antioxidant and anti-inflammatory property. This helps to reduce cellular damage and promotes heart and eye health.
- Nuts: Consuming nuts and a controlled diet can help improve blood sugar levels in type 2 diabetes patients. Nuts also help reduce inflammation and lower blood sugar and HbA1c, a marker for long-term blood sugar control. Tree nuts, such as walnuts, almonds, hazelnuts, and pistachios, also help to improve heart health in people with diabetes. Pistachios, for example, contain a compound called a glucagon-like peptide, which reduces glucose levels and the risk of diabetes.
- Greek Yogurt: Greek yogurt is rich in protein, calcium, and probiotics and is low in carbohydrates. One serving of Greek yogurt contains only 6 to 8 grams of carbohydrates, even lower than conventional yogurt. It also includes a particular type of fat called conjugated linoleic acid, which may help keep you feeling full for longer. Greek yogurt has a low glycemic index, making it beneficial for people with diabetes.
- Garlic: Garlic is rich in manganese, vitamin B6, vitamin C, selenium, and fibers. Consuming garlic improves glycemic status and lowers blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.
- Cinnamon: Cinnamon enhances the release of insulin and improves the signaling of insulin receptors, which helps to manage diabetes. It is also a powerful antioxidant, which helps to prevent the development of diabetes. Cinnamon also contains a sudden rise in sugar levels after meals, making it beneficial for patients with diabetes.
- Apple Cider Vinegar: Apple cider vinegar is made by fermenting apple juice, which converts the sugar in the apple juice to acetic acid. It also contains vitamin C and vitamin B. Apple cider vinegar is known to improve insulin function and effectively reduce blood glucose levels.
- Beans: Beans are rich in vitamin B and minerals such as calcium, magnesium, and potassium and are a rich source of fiber. The fibers and proteins in beans keep you full for longer, which helps to reduce carbohydrate intake. Beans also have a low glycemic index, making them beneficial.
- Berries: Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants and are low in sugar. They are also rich in dietary fibers and phytochemicals, which help to improve blood sugar control and reduce the risk of diabetes-related complications.
- Fish: Fish, such as salmon, tuna, and mackerel, are rich in omega-3 fatty acids and other essential nutrients. Omega-3 fatty acids have been shown to improve insulin sensitivity, lower inflammation, and help to control blood sugar levels.
- Eggs: Eggs are a great source of high-quality protein and healthy fats. They are also low in carbohydrates and have a low glycemic index. Eating eggs for breakfast can help to regulate blood sugar levels throughout the day and reduce the risk of diabetes-related complications.
- Avocados: Avocados are a rich source of healthy fats, dietary fibers, and potassium. They have a low glycemic index and are low in carbohydrates. Eating avocados can help to improve insulin sensitivity and lower inflammation, making them a great food choice for people with diabetes.
Get in on the action and tune in to the Army Gymnastics Podcast today! Please find us on your favorite platforms, including Apple, Google, Pandora, and Amazon Music. Don’t miss out on the latest and greatest from Army Gymnastics – start listening now by clicking the link below:
Apple Podcasts URL: https://podcasts.apple.com/us/podcast/army-gymnastics/id1650609251