9 superfoods to control diabetes
Health

9 superfoods to control diabetes

The best way to manage diabetes is with medication and a series of lifestyle changes.  Diet is the most crucial change a diabetic has to make. A typical western diet lacks nutrients like calcium, potassium,  fiber, magnesium, and vitamins A, C, and E. Superfoods are items which not only supply these nutrients but also have a low glycemic index (GI), which is good for diabetics. GI is a ranking of the level of carbohydrate in a food.

Here are some popular superfoods for diabetes control.

Beans – Beans are rich in fiber. Half a cup of commonly available beans like black beans, kidney beans, pinto or navy beans can supply more than 30% of your daily nutritional requirement. They provide the same amount of protein that you get from an ounce of meat. Use fresh beans as much as possible because processed and canned ones contain sugar.

Leafy vegetables – Spinach and any dark and leafy vegetables are low in carbs and rich in calcium, vitamin C, and antioxidants. They are also low in calories, thereby hindering weight gain. Diabetics must eat at least one leafy vegetable every day as part of their meal.

Citrus foods – They have a high amount of soluble fiber and loads of vitamin C. Moreover, they have a low GI, which is perfect for diabetics. Lemons, grapefruit, and oranges should be in included in a  diet for diabetics. 

Sweet potatoes – Despite being starchy, they are actually good for diabetics. They also have vitamin A, fiber, and protein, which can help control diabetes. 

Berries – Berries have a GI Index of 40 and are considered safe for diabetics. Fresh blueberries, strawberries, and blackberries can be consumed as a snack when there is a sugar craving. They also contain antioxidants, vitamins, and fiber. 

Tomatoes – They are low in carbohydrates and calories.  They are an excellent source of vitamin A, C, and E as well as potassium and iron. You can include it in salad and sandwiches. However, avoid consuming any type of tomato sauce and ketchup as they are processed and high on sugar.

Sea food – Fish is a great source of omega-3 fatty acids. You can steam or bake fish instead of deep frying.  A diet of at least 6 to 9 ounces of fish is recommended for diabetics.

Whole grains – They are one of the best sources of nutrients. Some whole grains are full of fiber and help with insulin sensitivity. Whole grains are harder to break down, and thus, help stabilize blood sugar. Increasing the quantity of rye, oats, and wheat and cutting down on white rice and refined grain will help reduce intake of carbs.

Nuts – They are a great source of omega-3 Fatty acids and contain magnesium and fiber, which make them great superfoods for diabetes. 

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