Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else. But you do need to pay attention to some of your food choices. so these are some foods which help to control our diabetes level they are:
Fatty Fish
Fatty fish is one of the healthiest foods on the planet. Fatty fish is a healthful addition to any diet. Fatty fish contains important omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).People need a certain amount of healthful fats to keep their body functioning and to promote heart and brain health. Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke. A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease.Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate.
Leafy Greens
Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, which raise your blood sugar levels. Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C. Increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure. In addition, leafy greens are good sources of the antioxidants lutein and zeaxanthin.
Eggs
Eggs provide amazing health benefits. In fact, they’re one of the best foods for keeping you full for hours. Regular egg consumption may also reduce your heart disease risk in several ways.
Eggs decrease inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol levels and modify the size and shape of your “bad” LDL cholesterol and eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.
Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.
Turmeric
Turmeric is a spice with powerful health benefits. Its active ingredient, curcumin, can lower inflammation and blood sugar levels, while reducing heart disease risk, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease.
Greek Yogurt
Greek Yogurt is a great dairy choice for diabetics. It’s been shown to improve blood sugar control and reduce heart disease risk, perhaps partly due to the probiotics it contains.Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes. Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt. It’s also higher in protein, which promote weight loss by reducing appetite and decreasing calorie intake.
Chia Seeds
Chia Seeds are a wonderful food for people with diabetes. They’re extremely high in fiber, yet low in digestible carbs. The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed. Chia seeds may help you achieve a healthy weight because fiber reduce hunger and makes you feel full. In addition, fiber can decrease the amount of calories you absorb from other foods eaten at the same meal. Additionally, chia seeds have been shown to reduce blood pressure and inflammatory markers.
Broccoli
Broccoli is one of the most nutritious vegetables around. A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium. Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolism and broccoli is another good source of lutein and zeaxanthin. These important antioxidants help prevent eye diseases.
Garlic
Garlic is a delicious herb with impressive health benefits. Several studies have shown it can reduce inflammation, blood sugar and LDL cholesterol in people with type 2 diabetes. It may also be very effective at reducing blood pressure. In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure. One clove of raw garlic contains only 4 calories and 1 gram of carbs.
Strawberries
Strawberries are one of the most nutritious fruits you can eat. They’re high in antioxidants known as anthocyanins, which give them their red color. Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors in type 2 diabetes. A one-cup serving of strawberries contains 49 calories and 11 grams of carbs, three of which are fiber.
Extra-Virgin Olive Oil
Extra virgin olive oil is extremely beneficial for heart health. It contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, which are often at unhealthy levels in type 2 diabetes. Olive oil also contains antioxidants called polyphenols. They reduce inflammation, protect the cells lining your blood vessels, keep your LDL cholesterol from becoming damaged by oxidation and decrease blood pressure.
By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think.
