diet chart for diabetes. What food we should eat in diabetes?
Diabetes is a lifestyle disorder where one?s blood glucose or blood sugar levels are too high. Some of the symptoms of the disorder include increased thirst, urination, hunger, fatigue, blurred vision, and unexplained weight loss. The disorder and its symptoms can be brought under control by following a well-planned diabetic diet chart.
Diabetic diet chart:
Certain foods help lower blood sugar levels, and this helps them play a major role in controlling diabetes. It is also extremely beneficial to consume foods that play a role in preventing diabetes complications like heart and kidney diseases. These 10 diabetic diet foods can play a major role in bringing the disorder under control. So here is the food list for dieting for diabetic patient:
Green, leafy vegetables are low in calories, while also being extremely nutritious. Being low in digestible carbs means that they play a major role in controlling blood sugar levels too. Spinach, kale and other leafy greens are rich in several vitamins and minerals like vitamin C. One study showed that increasing vitamin C intake reduced the fasting blood sugar levels for people with type 2 diabetes or high blood pressure levels.
Apple Cider Vinegar
Although it?s made from apples, the sugar content in the fruit is fermented into acetic acid, with the resulting product containing very less carbs.
Apple cider vinegar tends to improve insulin sensitivity and lower fasting blood sugar levels. It can also reduce blood sugar levels by as much as 20% when consumed with meals that contain carbs. One study showed that people with poorly controlled diabetes saw a 6% reduction in fasting blood sugar levels when they had two tablespoons of apple cider vinegar before sleeping.
Garlic is known to have some impressive health benefits. Some studies have shown that it can reduce inflammation, blood sugar and LDL levels in people that have type 2 diabetes. It can also be very effective in reducing blood pressure levels in the body. In addition to that, garlic is also low in calories. A single clove of it contains only 4 calories with just 1 gram of carbs.
Strawberries are rich in anthocyanins, the antioxidants that give them their red colour. These antioxidants have been shown to reduce insulin and cholesterol levels right after a meal. They also reduce the risk of increased blood sugar levels and heart diseases in type 2 diabetes patients.
A single cup of strawberries contain 49 calories and only 11 grams of carbs, 3 of which are fiber. This serving also ensures that one gets more than 100% of their required daily intake of vitamin C, thus providing additional anti-inflammatory benefits for heart health.
Along with its strong antioxidant properties, cinnamon is also known for its ability to control diabetes. According to several controlled studies, cinnamon can help reduce blood sugar levels and improve insulin sensitivity as well.
Care must be taken to limit your intake of cassia cinnamon to less than a single teaspoon a day. The presence of coumarin in this type of cinnamon has been linked to health problems at higher doses. On the other hand, Ceylon cinnamon does not contain much coumarin.
Salmon, sardines and mackerel are great sources of DHA and EPA, which are omega-3 fatty acids with major heart health benefits. Improving the intake of these fats could particularly benefit diabetics with a higher risk of heart disease.
DHA and EPA help reduce inflammation markers, improve the way the arteries function after meals, and protect the cells lining the blood vessels. Studies have shown that older men and women that eat fatty fish more than 5 times a week for 8 weeks had significant reductions in triglyceride levels and inflammatory markers. They also contain high quality protein that helps you feel full for longer, and increases your metabolic rate.
Chia seeds are extremely rich in fiber, yet contain less digestible carbs. The viscous fiber found in these seeds lowers blood sugar levels by slowing down the rate at which food is moving through the gut and getting absorbed.
Additionally, the fiber present in chia seeds also helps one feel full, and in the process, prevents overeating and unnecessary weight gain. Chia seeds have also been shown to reduce blood pressure and inflammatory markers.
Greek yogurt is a great dairy option for diabetics, given its ability to control blood sugar levels and reduce the risk of heart disease. This is partly due to the presence of probiotics in them.
Studies have also found that yogurt and other dairy products can result in weight loss and better body composition among people with type 2 diabetes. Greek Yogurt contains less carbs than conventional yogurt while also being richer in protein. The high protein content promotes weight loss by helping one feel full for longer and thus, reducing calorie intake.
Flaxseeds contain insoluble fiber made up of lignans, which reduces heart disease risk and improve blood sugar control. A study showed that people with type 2 diabetes that consumed flaxseed lignans for 12 weeks experienced a major improvement in hemoglobin A1c.
Another study suggested that a higher intake of flaxseed can lower the risk of strokes. Their high viscous fiber content helps improve gut health, insulin sensitivity, and the feeling of fullness in the body.
All nuts contain fiber, and are low in digestible fiber, although they may have them in varying levels. Research on various types of nuts has shown that their consumption can reduce inflammation, and lower HbA1c, blood sugar and LDL levels in the body.
One study showed that people with diabetes who included 30 g of walnuts in their daily diet for a whole year lost weight, saw improvements in their body composition, and significantly lowered their insulin levels.
People with type 2 diabetes often have high insulin levels, and this is linked with obesity. Researchers also believe that extremely high insulin levels increases one?s risk of serious diseases like Alzheimer?s disease or cancer.
Squash, which has many varieties, is one of the healthiest vegetables around. The dense, filling food is fairly low in calories and has a low glycemic index. Winter varieties have a hard shell and include acorn, pumpkin, and butternut. Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash. Like most vegetables, squash contains beneficial antioxidants. Squash also has less sugar than sweet potatoes, making it a great alternative