Diabetic diet food list, Top 15 best food for diabetes control
Diabetic diet food list, Top 15 best food for diabetes control
It doesn’t have to be difficult to figure out the finest things to eat if you have diabetes.
To keep things simple, your major focus should be maintaining your blood sugar levels.
It’s also critical to consume foods that aid in the prevention of diabetes complications such as heart disease.
Your food can play an important role in diabetes prevention and management.
The 15 best foods for people with diabetes, including type 1 and type 2, are listed below.
1. Fatty fish.
Fatty fish is one of the best foods for diabetics.
Salmon, sardines, herring, anchovies, and mackerel are high in the omega-3 fatty acids DHA and EPA, which provide significant heart-health advantages.
People with diabetes, who have a higher risk of heart disease and stroke, should make sure they get enough of these fats on a regular basis.
DHA and EPA protect the cells that line your blood vessels, lower inflammation signs, and may help your arteries work better.
People who consume fatty fish on a daily basis have a lower risk of acute coronary syndromes, such as heart attacks, and are less likely to die from heart disease, according to research.
Consumption of fatty fish has been shown to help manage blood sugar levels in studies.
Participants who ate fatty fish had significantly lower post-meal blood sugar levels than those who ate lean fish, according to a study involving 68 individuals who were overweight or obese.
Fish is also a good source of high-quality protein, which keeps you full and keeps your blood sugar levels in check.
2. Salad greens
Green leafy veggies are high in nutrients and low in calories.
They’re also low in digestible carbs, or carbs that the body absorbs, so they won’t have a big impact on blood sugar levels.
Many vitamins and minerals, including vitamin C, can be found in spinach, kale, and other leafy greens.
According to some data, people with diabetes have lower vitamin C levels than people without diabetes, and they may require more vitamin C.
Vitamin C is a powerful antioxidant with anti-inflammatory properties.
People with diabetes can improve their serum vitamin C levels while lowering inflammation and cellular damage by increasing their dietary intake of vitamin C-rich foods.
Avocados have less than one gram of sugar, little carbohydrates, a high fiber content, and healthy fats, so they won’t spike your blood sugar levels.
Avocado consumption is also linked to a better overall diet quality as well as a significantly lower body weight and BMI.
Avocados are therefore an excellent snack for diabetics, especially since obesity increases the risk of acquiring diabetes.
Avocados may have characteristics that help prevent diabetes.
A 2019 mouse study discovered that avocatin B (AvoB), a lipid molecule found solely in avocados, improves insulin resistance by inhibiting incomplete oxidation in skeletal muscle and the pancreas.
More human research is needed to prove the link between avocados and diabetes prevention.
4. The Egg.
In numerous ways, eating eggs on a regular basis can lower your risk of heart disease.
Eggs have been shown to reduce inflammation, enhance insulin sensitivity, raise HDL (good) cholesterol levels, and change the size and shape of LDL (bad) cholesterol.
According to a 2019 study, eating a high-fat, low-carb breakfast of eggs can assist diabetics maintain their blood sugar levels throughout the day.
Egg eating has been linked to heart disease in diabetics in previous studies.
However, a recent analysis of controlled research indicated that eating 6 to 12 eggs per week as part of a balanced diet did not raise risk factors for heart disease among diabetics.
Furthermore, several studies suggest that eating eggs may lower the incidence of stroke.
5. Chia seed.
Chia seeds are an excellent source of fiber for diabetics.
They’re high in fibre but low in digestible carbohydrates.
In a 28-gram (1-ounce) serving of chia seeds, 11 of the 12 grams of carbs are fiber, which doesn’t elevate blood sugar.
Chia seeds include viscous fiber that can reduce blood sugar levels by decreasing the rate at which food passes through your intestines and is absorbed.
Fiber suppresses hunger and makes you feel full, so chia seeds may help you maintain a healthy weight. Chia seeds may also assist diabetics in maintaining glycemic control.
A study involving 77 adults with overweight or obesity and a diagnosis of type 2 diabetes found that eating chia seeds supports weight loss and helps maintain good glycemic control.
Chia seeds have also been proven to aid in the reduction of blood pressure and inflammatory indicators.
Beans are inexpensive, nutrient-dense, and extremely beneficial.
Beans are a type of legume that are high in B vitamins, fiber, and important minerals (calcium, potassium, and magnesium).
They also have a low glycemic index, which is crucial for diabetic management.
Beans may also aid in the prevention of diabetes.
In a research including more than 3,000 people at high risk for cardiovascular disease, those who ate more beans had a lower risk of acquiring type 2 diabetes.
7. Yogurt from Greece
A long-term study with over 100,000 participants indicated that eating a daily serving of yogurt was connected to an 18% decreased chance of acquiring type 2 diabetes.
It may also assist you in losing weight if that is a personal objective of yours.
Yogurt and other dairy foods have been shown in studies to help persons with type 2 diabetes lose weight and improve their body composition.
Yogurt’s high quantities of calcium, protein, and a kind of fat known as conjugated linoleic acid (CLA) may help you feel fuller for longer.
Furthermore, Greek yogurt has a lower carb content than regular yogurt, with only 6–8 grams per serving.
It’s also higher in protein, which may help you lose weight by curbing your hunger and lowering your calorie consumption.
Nuts are both tasty and healthy.
Nuts are high in fiber and low in net carbs in general, though some have more than others.
Regular consumption of a variety of nuts has been shown to reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels in studies.
Nuts may also help diabetics improve their cardiovascular health.
Tree nuts, such as walnuts, almonds, hazelnuts, and pistachios, were found to lower the risk of heart disease and death in a 2019 study involving over 16,000 people with type 2 diabetes.
Nuts have also been shown to improve blood glucose levels in studies.
The consumption of walnut oil on a daily basis improved blood glucose levels in people with type 2 diabetes, according to a study.
This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.
Broccoli is one of the most nutritious veggies known.
A half cup of cooked broccoli has only 27 calories and 3 grams of digestible carbs, along with vital minerals like vitamin C and magnesium.
Broccoli may also aid in blood sugar management.
People with diabetes who ate broccoli sprouts had lower blood glucose levels, according to one study.
Sulforaphane, a molecule found in cruciferous vegetables like broccoli and sprouts, is thought to be responsible for the decrease in blood glucose levels.
10. Extra-virgin olive oil.
Oleic acid, a type of monounsaturated fat found in extra-virgin olive oil, may help with glycemic control, lower fasting and post-meal triglyceride levels, and has antioxidant qualities.
This is critical since diabetics have a hard time controlling their blood sugar levels and have high triglyceride levels.
GLP-1, a fullness hormone, may be stimulated by oleic acid.
Olive oil was the only form of fat found to lessen the risk of heart disease in a major review of 32 research that looked at different types of fat.
Polyphenols are antioxidants found in olive oil.
Polyphenols reduce inflammation, protect the cells that line your blood vessels, protect your LDL (bad) cholesterol from oxidation, and lower blood pressure.
Because extra-virgin olive oil is unrefined, it retains antioxidants and other beneficial properties.
Because many olive oils are mixed with cheaper oils like corn and soy, make sure to choose extra-virgin olive oil from a reputable source.
Flaxseeds, which are also known as common flax or linseeds, are high in heart-healthy omega-3 fats, fibre, and other unique plant chemicals.
Lignans make up a chunk of their insoluble fibre, which may help lower heart disease risk and enhance blood sugar control.
A study of 25 randomised clinical trials discovered a strong link between whole flaxseed consumption and lower blood glucose levels.
Flaxseeds may also aid in the reduction of blood pressure.
A 2016 research of prediabetic subjects found that consuming flaxseed powder on a regular basis reduced blood pressure but did not improve glycemic control or insulin resistance.
More research into how flaxseed can help prevent or manage diabetes is needed.
Flaxseed, on the other hand, is good for your heart and intestines.
Flaxseeds are also high in viscous fiber, which helps with gut health, insulin sensitivity, and satiety.
12. Vinegar and apple cider vinegar
Apple cider vinegar and ordinary vinegar offer several health benefits.
Despite the fact that it’s manufactured from apples, the fruit’s sugar gets fermented into acetic acid. The finished product has a carb content of less than 1 gram per tablespoon.
Vinegar had favorable effects on fasting blood sugar levels and HbA1c, according to a meta-analysis of six trials including 317 persons with type 2 diabetes.
Apple cider vinegar may provide a variety of other health benefits, such as antibacterial and antioxidant qualities. However, additional research is required to validate its health benefits.
Start with 4 tablespoons mixed in a glass of water each day before each meal to introduce apple cider vinegar into your diet. It’s worth noting that you might want to use 1 teaspoon per glass of water to keep the flavour from being overpowering. Increase to 4 tablespoons each day at the most.
Anthocyanins, the antioxidants that give strawberries their red colour, are abundant in strawberries.
Polyphenols, which are beneficial plant components with antioxidant characteristics, are also present.
The ingestion of polyphenols from strawberries and cranberries for six weeks enhanced insulin sensitivity in persons with overweight and obesity who did not have diabetes, according to a 2017 study.
This is significant because decreased insulin sensitivity can lead to dangerously high blood sugar levels.
A 1-cup portion of strawberries has 53.1 calories and 12.7 grams of carbohydrates, with three of those being fiber.
This meal also contains more than 100% of the recommended daily intake (RDI) of vitamin C, which has anti-inflammatory properties that are beneficial to heart health.
Garlic is highly nutritious for its small size and low calorie count.
A raw garlic clove (3 grams) has about 4 calories and contains the following nutrients:
Manganese accounts about 2% of the daily value (DV)
2% of the daily value for vitamin B6
Vitamin C: 1% of the Daily Value
Selenium: 1% of the Daily Value
0.06 gram fiber
Garlic has been shown in studies to help with blood glucose management and cholesterol regulation.
Although many studies that show garlic is a proven good alternative for patients with diabetes use excessive amounts of garlic in their diets, the meta-analysis cited above only used serving sizes ranging from 0.05 to 1.5 grams.
To put things in perspective, one garlic clove weighs about 3 grams.
Garlic has also been shown to lower blood pressure and manage cholesterol levels in studies.
Squash, which comes in a variety of shapes and sizes, is one of the healthiest vegetables available.
The dense, satisfying dish has a low glycemic index and is relatively low in calories.
Acorn, pumpkin, and butternut are winter types with a hard shell.
The soft skin of summer squash can be eaten. Zucchini and Italian squash are the most frequent varieties.
Squash, like most vegetables, is high in antioxidants. Squash is considerably lower in sugar than sweet potatoes, making it a good substitute.
Pumpkin polysaccharides, which are also contained in squash, were found to improve insulin tolerance and lower serum glucose levels in rats in studies.
Despite the fact that there is limited human research, a short trial in humans indicated that squash reduced high blood glucose levels promptly and effectively in diabetics who were critically ill.
More human research are needed to validate squash’s health advantages.
Squash, on the other hand, is a perfect addition to any meal because of its health benefits.