Healthy Food

Healthy Food List # 14: Best Nutrition For Diabetics

Food list | Diabetes

These are the foods that help maintain healthy levels of blood sugar, lower risks of heart disease and other ailments related to diabetes.

1. Dark chocolate: Contain rich in flavonoids, which help reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings

2. Broccoli: Contains sulforaphane, which helps improve blood sugar control and protect blood vessels from the cardiovascular damage resulting from diabetes.

3. Blueberries: Rich in fiber (insoluble, as well as soluble) , which helps slow down the emptying of your stomach, and improves blood sugar control.

Also useful: Blackberries and strawberries.

4. Steel-cut oats: Rich in magnesium, which helps our body use glucose and secrete insulin properly, reducing  the risk of developing type 2 diabetes.

5. Fish (salmon, tuna): Makes us feel 'full', and contains omega-3 fatty acids that help cool inflammation (Inflammation which leads to and worsens diabetes and weight problems.)

6. Olive oil: Makes us feel 'full'. Contains healthy monounsaturated fats and is also rich in antioxidant nutrients that protect cells from damage, and prevents the development of heart disease. Helps reduce the risk of type 2 diabetes.

7. Psyllium husk: A fiber supplement, which helps control blood sugar better. 

8. White cannellini beans: Rich in protein and soluble fiber (helps lower cholesterol), and helps our body raise blood sugar levels slowly.

Also useful: Black beans

9. Spinach: Rich in many antioxidants and minerals.

Also useful: Other greens such as turnip, mustard, and beet greens.

10. Sweet potatoes: Contains anthocyanins, antioxidants with anti-inflammatory, antiviral, and antimicrobial qualities. helps reduce HbA1c measures.

11. Walnuts: Contains alpha-linolenic acid, a polyunsaturated fatty acid, which lowers inflammation.

Also useful: Almonds, Brazil nut, Cashews, Hazelnuts, Macadamia, Pecans, Pistachios.

12. Quinoa: A strong protein source,  with all nine essential amino acids, helps our body absord fat-burning calcium, and helps make carnitine, which converts fatty acids into energy and helping to lower cholesterol. 

13. Cinnamon: Helps reduce blood sugar. 

14. (Steamed) Collard greens: Rich in Vitamin C, which helps lower cortisol in the body and consequently reduces inflammation as well.

15. Turmeric: Contains curcumin, which helps regulate fat metabolism in the body. Helps to manage the impact of carbohydrates on blood sugar.

16. Fat-free or low-fat dairy: Rich in calcium and vitamin D, helpful in preventing diabetes.

Also useful: Greek yoghurt, which contains gut-friendly probiotics, also improving blood sugar control and reducing heart disease risk.

17. Barley: Rich in beta-glucan, a soluble fiber, which helps lower total and LDL cholesterol by preventing your body's ability to absorb it.

18. Oats: High fiber content. Helps lower total and "bad" LDL cholesterol and improve insulin resistance.

19. Dates: High fiber content and rich in antioxidants.

20. Lentils: High fiber content. Also rich in vitamins and minerals.

21. Flax seed: Rich in fiber and alpha-linolenic acid (ALA), which our body converts to omega-3s EPA and DHA, and helps lower odds of heart disease.

Also useful: Chia seeds.

22. Porridge: A carbohydrate rich in soluble fiber, thus it is absorbed slowly and lessens the chances of blood sugar level rising quickly. It also keeps you 'full' longer.

23. Sparkling water: Many (carbonated) sparkling waters have no carbohydrates or calories, so good for blood sugar levels, and for weight control as well.

24. Eggs: Researchers say eggs decrease inflammation, improve insulin sensitivity, increase our “good” HDL cholesterol levels and modify the size and shape of our “bad” LDL cholesterol.

25. Apple Cider Vinegar: Helps improve insulin sensitivity and lower fasting blood sugar levels. It may also reduce blood sugar response by as much as 20% when consumed with meals containing carbohydrates.

26. Garlic: Is helpful in reducing blood pressure, reducing inflammation, blood sugar and LDL cholesterol in people with type 2 diabetes.

27. Squash: Rich in antioxidants. (winter squash) contains lutein and zeaxanthin, which protect against cataracts and macular degeneration. May be helpful in reducing blood sugar levels.

28. Shirataki White Noodles: High in fiber, helps reduce levels of  ghrelin, a 'hunger hormone'. Helps reduce blood sugar levels.