Good food for diabetics

When it comes to blood sugar management, many people get obsessed with what they eat. However, it doesn't have to be that bad if you know how to choose and prepare it.

Beans are good for diabetics - Photo: Shutterstock

Bean.Beans are high in fiber (a plant compound that helps you feel full, stabilizes blood sugar, and lowers cholesterol). A half-cup of black beans provides more than 7 grams of fiber. Beans also contain calcium, a mineral that can help burn body fat.

In half a cup of white beans, you get nearly 100 mg of calcium. Beans are also a great source of protein (unlike red meat proteins), low in heart-healthy saturated fat.

Milk. Few foods provide as much calcium and vitamin D as dairy products, such as milk, cheese, and yogurt. Some studies show that women who consume more than 1,200 mg of calcium and more than 800 IU of vitamin D per day are less likely to develop diabetes than those who do not consume these products.

Salmon. A rich source of omega-3 fatty acids, healthy fats that help reduce the risk of heart disease, shrink waistlines, reduce inflammation, and improve insulin resistance. Salmon is also one of the best sources of vitamin D.

Tuna. Tuna is also rich in omega-3s and a good amount of vitamin D. However, tuna is often contaminated with mercury, a compound that can cause neurological problems. To be safe, be sure to buy fresh tuna and eat it in moderation.

Barley. One of the healthy grains that is good for people with diabetes is barley. This food is rich in soluble fiber called beta-glucan. Research shows that beta-glucan can lower LDL cholesterol by blocking its absorption into the body.

According to the Prevention website, nutritionists say that consuming 3 grams of barley per day can reduce bad cholesterol levels by up to 8%. Because it contains a lot of fiber, barley can help stabilize blood sugar.

Oatmeal. Like barley and beans, oats are a diabetes-friendly food because they are high in fiber. A half-cup of oats provides about 4 grams of fiber. Some studies have shown that people who enjoy oats have significantly reduced LDL cholesterol as well as improved insulin resistance. The soluble fiber in oats slows the body's absorption and breakdown of carbohydrates, helping to stabilize blood sugar levels.

Raspberry.Because they are high in fiber and polyphenol antioxidants, raspberries are also a great choice for people with diabetes. A 2008 study published in the American Journal of Clinical Nutrition found that people at risk for heart disease who ate blueberries for eight weeks experienced lower blood pressure and increased levels of “good” HDL cholesterol.

Fish mint is a food rich in fiber - Photo: Shutterstock

Fish mint. This is a vegetable rich in fiber. In addition to lettuce, other green vegetables are also good for people with diabetes. They contain a lot of B vitamins that help reduce homocysteine ​​levels, an amino acid that, if consumed in large amounts, can increase the risk of heart disease.

Flaxseed.Despite their small size, flaxseeds are a powerful weapon for health. Flaxseeds are known to be a source of fiber and alpha-linolenic acid (ALA), which the body converts into omega-3s EPA and DHA.

In several studies, scientists have found a link between ALA and heart disease. As ALA increases, the rate of heart disease and other cardiovascular problems decreases. Flaxseeds also play a role in lowering cholesterol and stabilizing blood sugar.

Peanut butter. Several studies have linked peanut butter to a reduced risk of diabetes. Fiber content (2 tablespoons of peanut butter contain nearly 2 grams of fiber). It also contains heart-healthy fats.

Dark chocolateRich in flavonoid antioxidants, dark chocolate can help improve HDL cholesterol and lower blood pressure, making it a great support for people with diabetes.
According to Alobacsi.vn