Foods That Help Control Diabetes are a natural way to treat diabetes. In addition, it is true that diet and diabetes are intertwined because poor diet can lead to disease out-of-control and the terrible complications of diabetes may appear. Just as the consumption of foods for diabetics considered effective in glycemic control can keep their diabetes controlled.
However, this disease is still surrounded by myths and doubts, especially about what may or may not include in the diet of the person with diabetes. Check here what can not miss in the table of a diabetic with the main food stabilizers of the glycemic curve.
Contrary to what one imagines the diet of the person with diabetes does not have to be limiting. More than depriving yourself of some foods, the important thing is to know what to add to the menu to achieve a healthy and balanced diet.
What to Eat If You Have Diabetes:
Those with diabetes should consume foods with a low glycemic index (a useful parameter for classifying foods according to the effect they have on blood sugar). The diet for diabetics is a fundamental therapeutic tool to avoid complications with this disease. And diet means what you eat, how much you eat, and how you eat.
The Mediterranean diet is still considered the most adequate, in case of diabetes because it favors foods with anti-inflammatory action that help the regeneration capacity of the arteries, keeping them young and healthy.
In this diet , regular consumption of vegetables but also of tubers, some fruits and some grains, preferably whole, is recommended, radically limiting the consumption of breads and pastas made of white flour and, of course, animal fats .
Place of honor in the Mediterranean diet has the extra virgin olive oil, the best oil for all meals. Olive oil, of good quality and proven purity, lowers blood sugar while maintaining the taste of a rich, yet healthy, glycemic meal.
Foods That Help Control Diabetes:
Avocado is popularly famous for being high in fat . That’s true, but it does not mean it’s bad. The fats present in this fruit are good for the body . By making the digestion slower, it increases satiety and also avoids the glycemic peaks, especially after large meals.
This spice of Asian origin is a tool that directly contributes to the slimming and control of cholesterol and diabetes. By having the polyphenol MHCP, it improves the action of insulin in the cells, helping to regulate the glucose levels in the body. Cinnamon also helps prevent blood sugar spikes.
Flaxseed also has many benefits, being considered a highly functional food. In addition to providing benefits to the heart, it helps fight and prevent diabetes. Flaxseed is rich in fiber, protein and good fats .
Like sweet potatoes, the carrot has a low glycemic index, helping to control sugar levels in the body. In addition, it is rich in beta-carotene, a substance directly linked to a lower risk of diabetes.
Oatmeal is an important food for people with type 2 diabetes, because it is rich in soluble fiber. This nutrient helps to slow down the absorption of glucose, which will prevent glucose peaks. In addition, it also controls the absorption of cholesterol .
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Legumes such as beans, lentils, chickpeas and peas are good alternatives because they are high in fiber, which will help slow the rate at which glucose is absorbed. In addition to being sources of proteins. Try to ingest up to two servings of legumes per day.
7. Functional Flours:
Functional flours such as blackberry, eggplant, green banana and coconut, are beneficial for diabetics and to prevent this disease. This is because they are rich in soluble fibers, which will avoid the glycemic peaks and consequently the production of insulin.
Cold and deep water fish, such as salmon, sardines, tuna, mackerel and others, are beneficial to health by being rich in omega 3. A survey conducted by the University of Valencia in Spain.
It analyzed the consumption of meat and fish in 945 people between 55 and 80 years old with high cardiovascular risk and found that fish consumption, which is rich in omega 3, is associated with a lower incidence of type 2 diabetes and a decrease in glucose concentration .
The yogurt low in fat are good alternatives for those with diabetes. This is because it will have reduced saturated fats , which in excess favor cardiovascular problems, which are especially concerning for those with diabetes.
Vegetables are a great addition to soups, salads and many other dishes. With low fat and calorie content, they are excellent sources of fiber and protein, helping to reduce the risk of diabetes and heart disease.
11. Green tea:
Research has shown that chronic inflammation caused by consumption of high- fat foods , lack of exercise and low consumption of vegetables and fruits may increase the possibility of suffering cardiovascular disease and sabotage the body’s attempts to absorb sugar in the blood.
12. Sweet Potato:
This tuber has been on the rise along with those who seek good physical shape, for assisting in fat burning and also in gaining muscle mass. But sweet potatoes have many other benefits for people with diabetes because of their low glycemic index, their absorption by the body is slower, helping to control the disease.
In an important research conducted in Finland it was discovered that, thanks to quercetin, people who consumed the most apples had 20% fewer deaths associated with diabetes and heart disease. If you do not like apples, other sources of quercetin, although in smaller amounts, are green vegetables, onions, tomatoes and red fruits.
14. Citrus Fruits:
Generally, people suffering from diabetes lack vitamin C. So citrus fruits, rich in this substance and also in antioxidants, are an excellent choice.
It is a great ally in controlling diabetes because it is rich in soluble fiber, antioxidants, vitamins, and proteins with low glycemic index (GI), which help fight oscillations in blood glucose levels.
The content of this article is excerpted from How to Eliminate Stretch Marks which is a website for information on healthy weight loss and various health tips.