Nutrition is very important for diabetics. Foods that control diabetes help reduce blood sugar levels and prevent diabetes complications in the eyes, feet, and heart. The right food choices can help improve blood sugar levels, reduce medication doses, and control weight management. No food is strictly prohibited when you have diabetes. However, there are some food groups you should eat more, whereas some foods should be limited.
1. Food options for Diabetics
✅ Following a type 2 diabetes diet does not mean that you have to give up all your favorite foods, you can still enjoy a wide variety of foods and there are some foods that even help fight type 2 diabetes. To control blood sugar for people with type 2 diabetes, you need to choose healthy carbohydrates, fat, and protein foods. The goal is to choose and combine the right foods to help keep blood sugar levels within your target range and avoid major changes that can cause debilitating body conditions or complications of hypoglycemia very dangerous.
✅ To follow a healthy diet for diabetes, you must first understand how different foods affect your blood sugar. Carbohydrates are most abundant in cereals, bread, pasta, milk, candy, fruits, they are broken down into blood glucose faster than other foods, increasing blood sugar levels, potentially leading to hyperglycemia. blood. Protein and fat do not directly affect blood sugar, but both should be consumed in moderation to reduce calories and weight within a healthy range. If possible you should follow the instructions of your doctor or dietitian. In addition to using the right foods, diabetics need to have a proper meal design strategy, here are some suggestions for you:
- Divide your diet into several meals throughout the day to avoid sudden increases in blood sugar.
- Pay attention to the time so that the meals are not too far apart, making the body hungry. If being late for your mealtime, you can eat a small serving before meals with everyone.
- Do not change too quickly and too much structure and volume of daily meals to avoid the body’s inadequacy leading to body weakness, hypoglycemia … When eating should chew carefully, swallow slowly to make you feel full, and avoid eating more.
- Need to exercise after eating, avoiding lying down, sitting in one place after eating. This will aid rapid glucose transport into the cells, helping to naturally lower blood sugar after eating. Take time to exercise to ensure health and support the treatment of diabetes.
2. 10 Foods that control Diabetes
2.1 Foods that control diabetes: Fatty fish.
✅ Fatty fish is one of the healthiest foods on our planet. Salmon, sardines, herring, anchovies, and mackerel are rich in omega-3 fatty acids, DHA, and EPA which are good for heart health. Diabetics often have a high risk of heart disease and stroke, so it is important to eat a diet full of good fats. Fish is also a great source of protein to keep you full and increase the body’s metabolism.
2.2 Foods that control diabetes: Green leafy vegetables
✅ Green leafy vegetables have a low proportion of carbs digested, carbs (sugar) cause hyperglycemia. Spinach, kale, and other green vegetables are good sources of vitamins and minerals including vitamin C.In one study, it was shown that increasing vitamin C intake reduces inflammation, lowers blood sugar in people with type 2 diabetes or high blood pressure. They are also an additional source of antioxidants lutein and zeaxanthin – antioxidants that help protect the eyes from macular degeneration and cataracts, which are common diabetes complications….
2.3 Foods that control diabetes: Chia seeds
✅ Chia seeds are a great food for diabetics, they are high in fiber but low in carbs. The mucilage of chia seeds can lower blood sugar levels by slowing the speed of food moving through the intestines. Fiber helps reduce hunger and helps you feel full, it also reduces the calories you absorb from other foods at the same meal. Also, chia seeds have been shown to reduce blood pressure and inflammatory markers.
2.4 Foods that control diabetes: Eggs
✅ Eating eggs reduces the risk of heart disease in many ways. Eggs help reduce inflammation, increase good cholesterol levels, reduce bad cholesterol. In one study, people with type 2 diabetes who adopted a high-protein diet by eating eggs daily showed an improvement in cholesterol and blood sugar levels. Eggs are also a great source of lutein and zeaxanthin, antioxidants that help protect the eyes from complications.
2.5 Foods that control diabetes: Dried nutritious nuts
✅ All dried nuts are high in fiber and low in digestible carbs. Studies show that eating nuts regularly reduces inflammation and blood sugar levels as well as HbA1 and LDL-cholesterol levels.
2.6 Foods that control diabetes: Turmeric
✅ One of the great effects of turmeric is that they have the ability to control diabetes, specifically type 2 diabetes by ” Improve the functioning of the pancreas to produce insulin”. Moreover, many studies have demonstrated that turmeric may also lower blood cholesterol levels. This reduces the risk of cardiovascular complications of diabetics.
2.7 Foods that control diabetes: Broccoli
✅ Broccoli is one of the most nutritious vegetables. Half a cup of cooked broccoli contains only 27 calories and 3 grams of carbs are digested along with nutrients like vitamin C and magnesium. Broccoli is also rich in lutein and zeaxanthin antioxidants that help prevent eye disease.
2.8 Foods that control diabetes: Virgin olive oil
✅ This type of oil is extremely beneficial for the heart. It contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, two unhealthy ingredients in type 2 diabetes. Olive oil also contains antioxidants that help reduce inflammation, protect blood vessel wall cells, and lower blood pressure.
2.9 Foods that control diabetes: Garlic
✅ Garlic is a spice with impressive benefits, can reduce inflammation, reduce blood sugar, and LDL cholesterol in people with type 2 diabetes. Garlic is also effective in reducing blood pressure.
2.10 Foods that control diabetes: Strawberries
✅ Strawberries are the most nutritious fruit that diabetics can eat. The anthocyanins antioxidants found in strawberries have been shown to improve blood sugar levels and cardiovascular risk factors in type 2 diabetes. Strawberries are rich in vitamin C, providing anti-inflammatory benefits for heart health.
3. Keto Diet to control blood sugar
✅ Keto diets have many similarities with low-carb diets. That is the reduction of carbs (starch) to the minimum (about 5% of carbs on the total food). This carb reduction will be offset by increasing fat intake higher. You only need to eat 1/10 of the normal carbs, is 5% carbs, 25% protein, and 70% fat. When you eat fewer carbs, it means less glucose in the body. If it runs out of energy, the body forces the liver to make ketones from fat. These ketones are an alternative fuel source for glucose in our bodies. Fat is constantly being burned 24/7 to energize our bodies, while also giving us a feeling of fullness, limiting our eating and drinking more than carbohydrates. In one study, 262 patients were evaluated for 10 weeks, patients following a ketogenic diet consisted of 3 to 5 servings of vegetables, moderate protein, and fat until they found enough. In this study, participants were educated on nutrition and were closely monitored by health professionals about blood sugar so they could adjust their medication. And all participants were able to eliminate at least one diabetes drug, the level of HbA1C decreased. In general, the Keto diet is beneficial for people with diabetes. However, this method has some disadvantages:
- If you start the ketogenic diet, it is best to consult an expert to get a reasonable keto menu. Because strong carbohydrate reductions may work for some people, but it can be dangerous for those who are new to the change. Especially if they do not strictly control blood sugar and the drug they are taking can cause a very serious case of hypoglycemic stroke.
- In the Keto diet, the type of fat you choose is very important. It is important to limit the amount of saturated fat from processed meat products, cheese, butter, and cream. It is best to choose unsaturated fat, such as oil, nuts, seeds, avocado, salmon.
4. Recommended for you :
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