If you’re searching for the foods that control blood sugar, check this diabetes-friendly diet having the top 10 foods that control blood sugar.
The primary cause of type 2 diabetes is a diet that is not in harmony with your lifestyle. What you eat, affects you. To heal the body, rejuvenate it and save the remaining source of Insulin (islet of Langerhans in the pancreas), certain superfoods can surely help.
There are certain foods that can raise a type 2 diabetes patient’s health profile with antioxidants and managing blood glucose levels.
Let us discuss some of these ‘superfoods’ recommended for diabetes patients. Diabetes is a multi-faceted condition that affects all organs of the body. Let us talk about foods that will provide overall protection against the inflammation of circulating high blood glucose levels. We are going to provide a diabetes-friendly diet plan which including the best foods that control blood sugar.
Diabetes-Friendly Diet: 10 Foods that Control Blood Sugar
10. Seafood
Diabetes affects the arteries and heart blood vessels. The high glucose levels in the bloodstream increase the triglyceride levels. All diabetes individuals are at risk of heart disease.
Experts recommend taking care of the heart and eating a diet enriched with omega-3 fatty acids. Observations made in the population whose main source of food is seafood indicate a lower incidence of heart disease. Diabetes experts are convinced of the protective potential of omega-3 fatty acids on blood vessels and promote its consumption to reduce inflammation caused in arteries due to diabetes.
According to a study quoted by the University of Eastern Finland, January 14, 2014 observers claim that high concentrations of serum long-chain omega-3 fatty acids from fish. Besides that, fish oils may help decrease the risks associated with type 2 diabetes.
The American Heart Association suggests eating fatty sources of fish twice a week. Steamed and, grilled and pan-fried cooking mediums are the best ways to prepare fish. Recommended fatty fish are salmon, herring, mackerel, lake trout, tuna, and sardines. They are rich in omega-3 fatty acids, thus, a diabetes-friendly diet must include seafood.
See also– Top 10 High Protein Foods for the Human Body
9. Fish Oil
In a study soon to be published in the Journal of Clinical Endocrinology & Metabolism supplements of fish oil may contribute to beneficial effects in type 2 diabetes patients. Experts state that the fish oil supplements containing omega-3 fatty acids that increase levels of a hormone. As the levels of this hormone increases in the bloodstream, it may possibly lower the risk for heart disease.
8. Flaxseed
Again a rich source of alpha-linolenic acid, an omega 3 fatty acid. Flaxseed is a superfood that is recommended in the diet for diabetes. According to the journal of Current Pharmaceutical Design, 2016; flaxseed and its components have a potential antioxidant, hypolipidemic and hypoglycemic benefits. It is recommended to crush flaxseed and consume to gets benefits of all its components including lignan. Moreover, flaxseed oil is as effective due to rich alpha-linolenic acid content but lacks lignan.
See also– Top 10 Best Healthy Foods for Human Body
7. Blueberries
Diabetes affects the eye. Retinopathy is a fatal cause of long term uncontrolled diabetes. Nutritionists recommend including blueberries in the diet to protect the retina. Being rich in antioxidants, polyphenols, and vitamins, blueberries offer a protective effect to all fine and large blood vessels including the eye.
Anthocyanins are a group of antioxidants responsible for the deep color in blueberries and most of the color is in the skin. Food scientists claim that frozen blueberries provide more available antioxidants.
6. Grapefruit
The bittersweet fruit may be as effective as metformin in controlling blood glucose as quoted in Express.co.uk on Oct 8, 2014. The grapefruit juice contains compound naringin that is effective against reducing insulin sensitivity as claimed by researchers from the University of California, Berkeley. It is a good thought to include this Vitamin C super fruit in breakfast daily. And see improvement in your post-meal blood glucose response. It is a low glycemic index fruit and very low in carbohydrates. Thus recommended food for diabetes patients.
5. Green Tea
Green tea is rich in antioxidants. A study published in the Journal of Agricultural and Chemistry indicated the potential benefits of drinking green tea on diabetes cataracts. Epigallocatechin gallate (EGCG) is the key component in green tea that contributes to its anti-obesity and anti-diabetic effects. Drinking a cup of green tea before each meal actually helps to improve the antioxidant levels in your body. Besides that, it also fights stress radicals caused by damaging blood glucose molecules in excess.
4. Almonds
Diabetes educators recommend eating five soaked almonds along with the skin every morning for pre-diabetes and diabetes patients. The skin provides fiber and increases prebiotic capacity in intestines. This also has a contributing role in regulating diabetes symptoms. Almonds provide vitamin E as well selenium which provides protective benefits to heart vessels and lowers insulin resistance.
3. Walnuts
The beneficial dietary fat in walnuts is indicative of improving metabolic parameters in individuals with type 2 diabetes. As per a study, type 2 diabetes, overweight individuals, who ate walnuts daily had significant improvements in fasting insulin levels. Walnuts are recommended by nutritionists as a super nut to manage diabetes. Enjoy them in salads, smoothies and have to make a diabetes-friendly diet.
2. Pumpkin Seeds
Two tablespoons of pumpkin seeds contain 74 mg of magnesium which is 1/4th of the daily recommended dietary allowance. Magnesium in the diet helps to improve high blood glucose levels due to type 2 diabetes. Eat pumpkin seeds as a trail mix with other seeds along with any low-calorie beverage.
1. Hemp Seeds
Another essential food in the diabetes-friendly diet plan. Hemp is a rich source of fiber and protein and contains an extensive amount of Omega-3 and 6 fatty acids. Besides that, the protein in hemp seeds is comparable to that of soybean. Hence it makes a great value addition to your breakfast porridge. Whole hemp seeds offer 10 to 15 percent fiber i.e about 1 gram of fiber is obtained per 3 tablespoons of hemp seeds. Being rich in zinc, magnesium, and selenium, the vital antioxidants required for a type 2 diabetes individual. Thus, you need to include hemp seeds in the diabetes-friendly diet.
These are some of the superfoods which diet experts suggest for type 2 diabetes patients. Consider the benefits and any side-effects these may have by discussing in-depth with your diabetes educator. These foods cannot be a replacement for your medicines. The medications and insulin (if recommended) keep continuing as per the doctor’s advice.
The superfood only improves your meal’s diabetes-fighting capacity. These foods provide more nourishment and ensure that you are actually fighting with diabetes.
Some superfoods are actually acknowledged as GRAS but many are simply researcher’s observations. There are pros and cons as well as drug interactions to eating any antioxidant-rich food like grapefruit. Meanwhile, it is important that you discuss in-depth how these food items to consume. Besides that, parameters like blood pressure should take care genuinely along with renal health.
