It is always difficult to Figure out the best foods to eat when you have diabetes. Research suggest that creating a few key changes in your diet plan such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more ‘good’ fat’ helps improve blood-sugar control and cuts the risk of diabetes-related complications. We have figure out some super foods to include in your diet which helps to lower blood sugar levels, burn fat and also reduces inflammation. Let’s see top 10 foods to control diabetes:
Top 10 Foods to Control Diabetes
Non-starchy vegetables have fewer carbs per serving. They include everything from artichokes and asparagus to broccoli and beets. This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fiber, and phytochemicals. These vegetables are also low in calories and carbohydrates, making them some of the few foods that people with diabetes can enjoy almost with abandon.
Cinnamon is a super spice with potent antioxidant activity. According to several studies, cinnamon can lower blood sugar levels and improve insulin sensitivity. Long-term diabetes control is typically determined by measuring hemoglobin A1c, which reflects your average blood sugar level over 2–3 months. In one study, type 2 diabetes patients who took cinnamon for 90 days had more than a double reduction in hemoglobin A1c, compared those who only received standard care.
Several studies shows that fenugreek seeds can improve most metabolic symptoms associated with both type 1 and type 2 diabetes in humans by lowering blood glucose levels and improving glucose tolerance. Diabetics usually have a higher risk of cardiovascular disorders. By lowering the triglycerides and cholesterol levels in the blood, it also helps in lowering the risk of cardiovascular diseases.
Apples are naturally low in calories, yet their high fiber content keeps you fill up and battles bad cholesterol, and blunts blood-sugar swings.
Choosing this grain instead of white rice can reduce the rise in blood sugar after a meal by almost 70 per cent’and keep your blood sugar lower and steadier for hours. That’s because the soluble fiber and other compounds in barley dramatically slow the digestion and absorption of the carbohydrate.
Like other non-starchy fruits, tomatoes have a low GI ranking. One study found that 200 grams of raw tomato (or about 1.5 medium tomatoes) each day reduced blood pressure. Researchers concluded tomato consumption might help reduce cardiovascular risk that’s associated with type 2 diabetes.
Is bitter gourd juice good for diabetes? The answer is yes. It is an amazing blood purifier as it has hypoglycemic substance, it helps in bring down the blood sugar and urine sugar levels. Most of us like dislike to eat bitter gourd due to its bitter taste but if so then we are skipping out a packed of anti-oxidants that helps the body fight off the associated complications seen in diabetics by scavenging free radicals. The bitter melon contains at least three active substances with anti-diabetic properties, including charantin, which has been confirmed to have a blood glucose-lowering effect, vicine and an insulin-like compound known as polypeptide-p. These substances either work individually or together to help reduce blood sugar levels.
Regular egg consumption may also reduce your heart disease risk in several ways. Eggs decrease inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol levels and modify the size and shape of your “bad” LDL cholesterol.
Fish is a slimming star: rich in protein, it will help to keep you satisfied; but also, fish contains a special type of fat that helps cool inflammation. Thousands of studies show that people with the highest blood levels of omega-3 fatty acids have less body-wide inflammation, the very inflammation that leads to and worsens diabetes and weight problems.
Extra-Virgin Olive Oil
It contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, which are often at unhealthy levels in type 2 diabetes. Olive oil also contains antioxidants called polyphenols. They reduce inflammation, protect the cells lining your blood vessels, keep your LDL cholesterol from becoming damaged by oxidation and decrease blood pressure