Additional Diabetes Information:
Food items that are rich in vitamins, minerals, and fiber while containing healthy fats are the ideal superfoods for a diabetic. Superfoods bring in both balance and variety to diabetic diet chart. Here are 9 such Superfoods, which you should include in your diabetic meal plan from today.
According to a 2012 study published in The American Journal of Clinical Nutrition, those who consume about 60gms of whole grain (like oats) in their daily diet have 27% fewer chances of developing diabetes. Moreover, high magnesium in oatmeal helps in insulin secretion and optimal absorption of glucose. Choose Steel-cut plain oats, not the ones with added sugar, sodium and preservatives.
Legumes like white, black & red beans are rich in fiber and protein. Being rich in magnesium and potassium also, they help in blood glucose and blood pressure control. Half a cup of any bean is a must every day.
Rich in protein and essential fatty acids like Omega-3, fishes like Salmon, Trout, mackerel, Tuna, and sardines are a must have for diabetics. By lowering triglycerides from blood they help in heart care and reduce blood pressure. Baked, broiled or steamed fish is what does the trick. Quit frying fish.
Not the ones grew below the soil like a peanut. But almonds, cashews, hazelnuts, pecans, walnuts, and pistachios are power-packed with fiber and protein. Data from 12 clinical trials in Canada show that 2 servings of nuts daily, reduced & stabilized blood sugar levels for diabetics.
A 2013 study at the Harvard School of Public Health concluded that at least three servings of blueberries per week reduced chances of diabetes by 26%. Blueberries contain a chemical called anthocyanins that fuels the release of adiponectin, a hormone regulating blood glucose levels and sensitivity to insulin.
Cruciferous vegetables like broccoli and cauliflower are a rich source of vitamins, fiber and a compound called sulforaphane that activates numerous anti-inflammatory processes to protect blood vessels from cardiovascular damage done due to diabetes. It also helps the body detoxify.
Green leafy vegetables like Spinach, kale, and collards have been linked with reducing the chances of type 2 diabetes in many studies across the globe. Rich in Vitamins A, C, and K, and antioxidants, these veggies also have plant chemicals lutein and zeaxanthin, and various flavonoids.
8. Olive Oil
According to clinical studies in Technical University of Munich (TUM) and the University of Vienna, Olive oil improved satiety in comparison with lard, butter, and canola oil. In addition to being a rich source of beneficial monounsaturated fats, olive oil has high antioxidant nutrients.
9. QuinoaThough tasting like a grain, quinoa is a seed that is very rich in fiber and protein with all the 9 amino acids. About 14gm of protein per half cup to be exact. The amino acid lysine helps to produce carnitine, which is used in converting fatty acids to energy to lower cholesterol.