People with diabetes need to be very careful in their eating habits. So it is sometimes difficult for them to figure out what kind of food and drink they are choosing to consume.
People with diabetes no longer have to worry about choosing the right foods for themselves.
Here are 10 super foods that can help control diabetes, shared by Dr. Ganesh Gadevin, Associate Director, Nutrition, Medicine and Science.
These foods will ensure that your blood sugar level is always maintained.
Now, let’s look at those 10 super foods one by one.
Nuts, black kidney or chickpea beans are low glycemic index foods. This low GI means that their carbohydrates releases gradually.
Therefore they are less likely to cause hypoglycemia. Also, they are very beneficial for diabetes.
A recent study found that eating a cup of beans daily for three months as part of a low glycemic diet reduced hemoglobin A1c levels by half a percent.
Tips: Use Rajma or Kidney Beans lentils from time to time instead of the lentils you usually eat.
You might think that fruits have no place in this diabetic diet list. But apples are also low in glycemic. Maintaining for low or medium foods in the glycemic index is one way to control blood sugar levels.
There are good benefits to eating an apple every day. This is because apples are low in fiber, vitamin C and fat. Also, these are a great and easy snack option.
Tips: You can take an apple in your lunch bag. When you like dessert, you can drink hot cinnamon water.
These crunchy nuts are rich in magnesium. It usually helps the body to use its own insulin more effectively.
Try to include more almonds in your diet for daily intake of this blood sugar balancing mineral.
Also, almonds are high in monounsaturated fatty acids, protein and fiber, which is a great way to help control blood glucose levels.
Tips: For a healthy snack on the go, you can pack 30 grams of almonds in a jar.
4. Lettuce – Spinach
This leafy green vegetable has just 21 calories and is rich in magnesium and fiber suitable for blood sugar.
Additionally, the spinach can be eaten raw or stewed with olive oil, either in your favorite milk cheese or mixed, making it a versatile choice.
Tips: Add a little spinach to your smoothie or use in salads.
5. Chia seeds
Losing or maintaining weight is one of the best things you can do to improve your blood sugar. Chia seeds help with this.
In one study, diabetics who weighed one ounce of chia seeds into a calorie-controlled diet for six months lost four pounds.
In addition to being high in fiber, chia seeds are high in protein and provide about 18 percent of your recommended daily intake of calcium.
Tips: A quarter cup of chia seeds can be eaten with a cup of 1 percent or non-fat milk and one and a half cups of shredded fruit. Refrigerate them overnight and enjoy the next morning.
6. Add a formula for diabetes
With lifestyle changes and regular exercise, it is advisable to include a diabetes-specific formula in your diet.
Look for formulas designed with special ingredients such as complex carbohydrates, vitamins and antioxidants to help manage the steady release of glucose.
Ideally, this formula should be included in one of your modified foods as an alternative to a portion of your breakfast, lunch or dinner. It also helps to control the blood glucose and manage weight.
Blueberries contain compounds that help reduce the risk of heart disease and improve how the body uses insulin.
One study found that eating about 2 cups of blueberries a day improves insulin sensitivity in overweight people who are resistant to insulin.
They are rich source of fiber and other nutrients such as vitamin C and antioxidants.
Tips: Take half a cup of fresh blueberries (or frozen, frozen blueberries) and spoon over plain, unsweetened yogurt. You can also include a cup of blueberries to your smoothie.
8. Oats – Oatmeal
These oats are not only good for your heart but also for your blood sugar. Like apples, steel cut and rolled oats have a lower glycemic index.
Although steel cut and rolled oats are the best choices, highly processed instant and quick oats are high in glycemic index. So they are not suitable for blood sugar.
TIPS: Choose cooked oatmeal as a spicy option with spices and as a dessert option with blueberries and enjoy a hearty breakfast.
9. Yellow – Turmeric
Turmeric contains curcumin. It helps keep your pancreas healthy and prevents prediabetes from turning into type 2 diabetes.
Tips: Add turmeric to your daily diet.
10. Chamomile Tea
Chamomile tea has been using for various diseases. Current research shows that it has antioxidant and anticancer properties. And a latest study found that it can help you manage your blood sugar levels as well.
When the study participants drank a cup of chamomile tea three times a day after meals for six weeks, they showed lower blood sugar levels, insulin and insulin resistance.
Tips: Replace cocktail with freshly brewed cup of chamomile tea after dinner. Add lemon slice and extra dose of vitamin C to taste.