29 May 2017

Top 16 Healthy Food for Diabetics

Top 16 Healthy Food for Diabetics

Top 16 Healthy Food for Diabetics - Diabetics or diabetes is required to be able to manage his diet as well as possible, both in terms of quantity, schedule, and type of food. Lack of insulin or insulin resistance causes the sufferer to be careful to keep the sugar or glucose levels in their blood from jumping.

The reason, high glucose levels after eating can lead to macrovascular complications such as heart disease and blood vessel disorders. However, these risks can be decreased if diabetics remain consistent live a healthy lifestyle, and always consume healthy foods for diabetics.

They need to choose healthy foods for diabetics who have a list of low glycemic indexes and provide essential nutrients such as calcium, potassium, fiber, magnesium, vitamin A, vitamin C and vitamin E. They also should not increase blood sugar levels significantly, Fat, reduce inflammation, and have other health benefits.

Healthy Foods Suggested for Diabetes Patients

Here is a list of healthy food choices for diabetics:

1. Broccoli

Studies by Warwick University published in the journal "Diabetes" reported that broccoli contains sulforaphane compounds that are able to repair and protect the blood vessel walls from cardiovascular damage caused by diabetes.

Sulforaphane also triggers anti-inflammatory processes, controls blood glucose levels, enhances natural detoxification mechanisms in the body, and increases the production of enzymes that control harmful chemical compounds that cause cancer. Broccoli also contains chromium which helps increase insulin sensitivity in the body.

2. Blueberry

Blueberries contain both insoluble fiber which removes fat from the body, as well as soluble fiber that is processed longer in the body and controls blood sugar levels. Research by the USDA shows that those who consume 2 ½ glasses of wild bluberry juice every day for 12 weeks can lower blood glucose levels, overcome depression, and improve memory.

This is because bluberry contains anthocyanin, a natural chemical compound that shrinks fat cells and stimulates adiponectin production, a hormone that regulates blood glucose levels. Increasing adiponectin levels can keep blood sugar levels low and increase body sensitivity to insulin.

The American Diabetes Association (ADA) even calls blueberries "Diabetes superfood" because of its health benefits.

3. Oatmeal (cereal oat)

Selection of carbohydrate sources is very important for diabetics because it has a big effect on blood sugar levels. ADA recommends whole grains such as oatmeal containing complex carbohydrates and high soluble fiber. This fiber is slowly digested by the body so that blood glucose levels are more controlled.

Oatmeal is also rich in magnesium that helps the body utilize glucose and secretes insulin well. Experiments conducted over eight years showed a reduced risk of developing type 2 diabetes by 19% in women on a diet rich in magnesium, and 31% in women who are diligent in eating whole grains. Oatmeal can also reduce the risk of heart attack which is one of the complications of diabetes.

One of the recommended types of oatmeal is the steel cut oats, which are whole-grained oats that are cut into small pieces. This type of oat has a lower glycemic index than instant oatmeal. Steel cut oats also undergo the lowest processing so it takes longer to cook.

4. Fish

Not only rich in protein that makes you feel full longer, fish also contain omega-3 fatty acids that help relieve inflammation. Many studies show that those who have the highest levels of omega-3 fatty acids in their blood will experience lower inflammation. Inflammation in severe levels can aggravate diabetes and cause weight problems.

Including fish in your diet also helps reduce the risk of getting various diseases, especially stroke, which is one of the complications of diabetes. Based on research from Emory University 2010 and then, people who eat grilled or steamed fish will have a lower risk of stroke by 3%.

However, fried fish, fast food, and other seafood fried can actually increase the risk of getting the same disease.

5. Olive oil (olive oil)

One study in Spain published in the journal Diabetes Care shows that a Mediterranean-style diet that includes olive oil may reduce the risk of developing type 2 diabetes by almost 50% compared to low-fat diets. Diet with olive oil is able to prevent insulin resistance, accumulation of belly fat, and decrease adiponectin.

ADA recommends that diabetics use olive oil to replace unhealthy fats derived from butter, margarine, and lard. Olive oil is also rich in antioxidants that protect cells from free radical damage, and prevent heart disease.

6. Chaff psyllium

Psyllium is a fiber-rich plant originating from India. Its epidermis or husk containing water-soluble fiber is often used to treat constipation and lose weight. But not only that, psyllium husk can also control blood glucose levels of diabetics.

One review from the University of California, San Diego, 2010, published in "Annals of Pharmacotherapy" justifies this benefit. Those who take psyllium before meals will experience an increase in blood sugar levels after eating as much as 2% lower than those who do not.

However, the researchers recommend that patients wait at least 4 hours after eating psyllium before taking other medications, since psyllium may block the absorption of the drug.

7. Beans cannellini

Almost all nuts have a low glycemic index and are rich in fiber and proteins that are beneficial for diabetics. However, the cannellini beans that are often used in various Italian dishes have the lowest glycemic index.

In a study conducted at the University of Toronto, 2012, as many as 121 people with type 2 diabetes do a healthy diet by consuming nuts or whole grains every day. Three months later, those who ate beans had a decrease in the A1c level (average blood sugar level) by almost 2 times those who consumed whole grains.

8. Spinach

Research in the UK showed that those who ate more than one serving of spinach a day and other green leafy vegetables decreased the risk by 14% compared to those who ate only ½ servings per day.

The reason, green leafy vegetables rich in vitamin K and minerals magnesium, folate, phosphorus, potassium, and zinc. Spinach also contains lutein, zeaxanthin, and other flavonoids.

9. Sweet potato

One analysis found that sweet potatoes were able to reduce HbA1c by 0.3 to 0.57% and accelerate the processing of blood glucose by 10 to 15 points.

Sweet potatoes also contain anthocyanin which is a natural pigment that gives it a dark orange color. Compounds that include antioxidants are useful as anti-inflammatory, anti viral, and anti-microbial. Sweet potatoes are also rich in vitamin A and fiber. Use sweet potato instead of potato because it has a lower glucose index.

10. Walnuts

Walnuts contain unsaturated fatty acids called alpha-linolenic which can reduce inflammation. The fiber content, L-arginine, omega-3, vitamin E, and phytochemical compounds found in walnuts and other nuts make them function as antioxidant, anticancer, antiviral, and high cholesterol substances. This property can prevent the development of chronic conditions such as diabetes and heart disease.

Research from Yale University published in the journal "Diabetes Care", 2009, showed that walnut consumption as much as 56 grams for 8 weeks can repair the function of blood vessels damaged by diabetes. While other studies from Australia reported that patients who consumed 30 grams of walnuts in one year experienced a decrease in fasting blood sugar levels more than those who did not.

11. Kinoa

Kinoa or often referred to as quinoa is the staple food that is often used by the Incas. It tastes like wheat, but the kinship is closer to spinach than rice. In contrast to most wheat, kinoa is a complete source of protein that amounts to 14 grams per ½ cup, including nine essential amino acids.

One of them is lysine, which serves to absorb the whole calcium fat burner and help lower cholesterol. Kinoa is also one of the richest sources of fiber, containing 2.6 grams per ½ cup which helps balance blood sugar levels and makes you feel full longer.

12. Cinnamon

One study in the journal "Diabetes Care" mentions that people with type 2 diabetes who consume one gram of cinnamon or more on a daily basis can reduce fasting sugar by 30% compared to those who do not. Cinnamon also helps lower triglycerides, LDL cholesterol, and total cholesterol by 25%.

This is because cinnamon is rich in chromium, a mineral that enhances the effects of insulin. Cinnamon also contains polyphenols, antioxidants free radical fighters and is able to reduce inflammation, thus keeping you from diabetes and heart disease.

13. Turmeric

Turmeric has been used to preserve the health of Indian society for about 5 thousand years. To prevent spikes in blood sugar after eating white rice and flour bread that is often used in traditional Indian diet, they include turmeric containing Curcumin active ingredients.

Curcumin is believed to regulate the metabolism of fat in the body. Curcumin works on fat cells, pancreatic cells, kidney cells, and muscle cells directly by relieving inflammation and preventing cancer-causing tumor necrosis and interlukin-6. Experts believe that the combination of all these factors makes curcumin able to overcome insulin resistance, cholesterol and high blood sugar levels, as well as other symptoms associated with obesity.

14. Citrus fruits

Citrus fruits such as grapefruit, orange, and lemon contain fiber and vitamin C in high quantities. These fruits contain natural sugar fructose that does not increase blood sugar significantly after consumption. Fiber contained in it can also help control your blood sugar.

Citrus also contains antitterin antioxidants that help prevent obesity, maintain weight, and increase insulin sensitivity.

15. Tomato

One study in Australia reported that daily consumption of tomato juice can reduce the risk of blood clots that often occur in diabetics. These blood clots can cause complications like heart attacks, strokes, and other life threatening life-threatening diseases. Tomatoes are also rich in vitamin C, vitamin E, iron, and other important antioxidants.

Tomatoes also contain lycopene and lutein that protect the kidneys and blood vessels from damage caused by diabetes.

16. Milk and low-fat yogurt

In addition to sugar, fat is also a matter that must be considered by people with diabetes. Many people suffer from type 2 diabetes because of the nasty fat deposits in the body that cause the body is insensitive to insulin. Therefore, ADA recommends the consumption of milk and yogurt to reduce fat to meet your daily fat, calcium, and vitamin D needs.

Research from the University of Cambridge even shows that the consumption of low-fat yogurt can reduce the risk of diabetes by 28% compared to not eat it at all. Researchers also believe that microbes in yogurt are useful to reduce the inflammation that is often experienced by diabetics.

That's a Top 16 Healthy Food for Diabetics and little review about healthy foods for diabetics, hopefully can help add insight, please share if indeed this article useful.

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