It is difficult for people with diabetes to find the most appropriate food, because the main goal is to control blood sugar levels. At the same time, it is also important to choose foods that help prevent complications such as diabetes (such as heart disease). Diet is very important in preventing and controlling diabetes. These are the 16 best foods for people with type 1 and type 2 diabetes.
1. Fatty fish (high-fat fish, lipid fish) Fatty fish is one of the healthiest foods on the planet. Salmon, sardines, herring, anchovy and mackerel are important sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Maintaining adequate intake of omega-3 fatty acids DHA and EPA is especially important for diabetic patients who are at high risk of heart disease and stroke. DHA and EPA protect cells in blood vessels, reduce the source of inflammation, and may help improve the function of your arteries. Studies have shown that people who regularly eat fatty fish have a lower risk of heart disease and other acute coronary syndromes, and are less likely to die from heart disease. Studies have shown that eating more fatty fish may also help regulate blood sugar.
A study of 68 overweight and obese adults found that participants who ate fatty fish had significantly improved blood glucose levels after meals compared with participants who ate lean fish.
Fish is also an important source of high-quality protein, which can help you feel full and help stabilize blood sugar levels.
Fatty fish contains omega-3 fats, which help reduce inflammation and other risk factors for heart disease and stroke. In addition, it is an important source of protein, which is important for regulating blood sugar.
2. Green leafy vegetables
Leafy green vegetables are rich in nutrients and low in calories.
Their digestible carbohydrates or carbohydrates absorbed by the body are also very low, so they will not significantly affect blood sugar levels.
Spinach, kale and other leafy green vegetables are good sources of many vitamins and minerals (including vitamin C).
Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes and may require more vitamin C.
Vitamin C acts as an effective antioxidant and also has anti-inflammatory effects.
The intake of foods rich in vitamin C in the diet can help diabetic patients increase the content of serum vitamin C, while reducing inflammation and cell damage.
In addition, green leafy vegetables are a good source of antioxidants lutein and zeaxanthin.
These antioxidants can protect your eyes from macular degeneration and cataracts, which are common complications of diabetes.
Green leafy vegetables are rich in nutrients such as vitamin C, as well as antioxidants that can protect your heart and eyes health.
Avocados have less than 1 gram of sugar, low carbohydrates, high fiber content, and healthy fats, so you don't have to worry about them raising blood sugar levels.
Consuming avocados can also improve overall diet quality and significantly reduce body weight and body mass index (BMI).
Avocado is an ideal food for diabetics, especially obese people, because it has anti-diabetic properties.
A 2019 mouse study found that only a fat molecule avocado B (AvoB) contained in avocados can inhibit the incomplete oxidation of skeletal muscle and pancreas, thereby reducing insulin resistance.
In order to establish a link between avocado and diabetes prevention, more research on humans is needed.
The sugar in avocado is less than 1 gram and is related to the improvement of overall diet quality. Avocados may also have unique properties to prevent diabetes.
Eggs have amazing health benefits.
In fact, they are one of the best foods to keep a sense of fullness and satisfaction between meals.
Regular consumption of eggs can also reduce your risk of heart disease in many ways.
Eggs can reduce inflammation, improve insulin sensitivity, increase HDL (good) cholesterol levels and change the size and shape of LDL (bad) cholesterol.
A 2019 study found that eating high-fat, low-carbohydrate egg breakfast can help diabetic patients control blood sugar levels throughout the day.
Earlier studies have linked the consumption of eggs with heart disease in diabetic patients.
However, a recent review of a controlled study found that in diabetic patients, eating 6 to 12 eggs per week as a nutritious diet does not increase the risk factors for heart disease.
Moreover, some studies have shown that eating eggs can reduce the risk of stroke.
In addition, eggs are a good source of lutein and zeaxanthin, which are antioxidants that provide anti-eye diseases.
Just make sure to eat whole eggs. The benefits of eggs are mainly due to the nutrients in the yolk rather than the white color.
Eggs can improve risk factors for heart disease, promote good blood sugar management, protect eye health, and keep you feeling full.
5. Chia seeds
Chia seeds are an excellent food for diabetics.
They are extremely high in fiber and low in digestible carbohydrates.
In fact, 11 of the 12 grams of carbohydrates in a 28 grams (1 ounce) serving of Chia seeds are fiber, which does not increase blood sugar.
The viscous fiber in chia seeds can actually lower blood sugar levels by slowing the speed at which food passes through the intestines and is absorbed.
Chia seeds can help you achieve a healthy weight, because fiber can reduce hunger, and it can also help maintain blood sugar management in diabetic patients.
A study involving 77 obese people with type 2 diabetes found that eating chia seeds helps to lose weight and maintain good blood sugar control.
In addition, chia seeds have been shown to help reduce blood pressure and inflammation.
Chia seeds contain a lot of fiber, which can help you lose weight. They also help maintain blood sugar levels.
Beans are cheap, nutritious and healthy.
Beans are legumes, rich in B vitamins, beneficial minerals (calcium, potassium and magnesium) and fiber.
Their glycemic index is also very low, which is important for controlling diabetes.
Legumes may also help prevent diabetes.
In a study involving 3,000 participants at high risk of cardiovascular disease, those who consumed more legumes had a 35% lower chance of developing type 2 diabetes.
Beans are cheap, nutritious and have a low glycemic index, which makes them a healthy choice for diabetics.
7.Greek cheese (yogurt)
Greek cheese is an excellent dairy choice for diabetics.
Some studies have shown that eating cheese products (such as cheese) can improve blood sugar management and reduce risk factors for heart disease, which may be partly due to the probiotics contained in it.
Studies have also shown that eating cheese may be related to lower blood sugar levels and insulin resistance.
In addition, cheese can reduce the risk of diabetes.
A long-term study involving health data from more than 100,000 participants found that daily consumption of cheese is associated with an 18% reduction in the risk of developing type 2 diabetes.
In terms of personal dietary life, weight can also be reduced.
Studies have shown that cheese and other dairy products can reduce weight and improve body composition in patients with type 2 diabetes.
Cheese contains a lot of calcium, protein and a special type of fat, called conjugated linoleic acid (CLA), which may help reduce appetite and make it easier to resist unhealthy foods.
Moreover, Greek cheese contains only 6-8 grams of carbohydrates per serving, which is lower than traditional cheese.
It is also higher in protein and can promote weight loss by reducing appetite and reducing calorie intake.
Cheese can increase healthy blood sugar levels, reduce risk factors for heart disease, and may help weight control.
Nuts are delicious and nutritious.
All types of nuts contain fiber and have a low net carbohydrate content, although some are higher than others.
According to data from the United States Department of Agriculture, the number of digestible carbohydrates per 1 ounce (28 grams) of nuts:
Almonds: 2.6 grams
Brazil nuts: 1.4 grams
Cashews: 7.7 grams
Hazelnuts: 2 grams
Macadamia: 1.5 grams
Pecans: 1.2 grams
Pistachios: 5 grams
Walnuts: 2 grams
Studies on various nuts have shown that regular consumption of nuts can reduce inflammation and lower blood sugar, HbA1c (an indicator of long-term blood sugar management) and LDL (bad) cholesterol levels.
Nuts can also help diabetics improve their heart health.
A 2019 study involving more than 16,000 participants with type 2 diabetes found that eating nuts (such as walnuts, almonds, hazelnuts, and pistachios) reduced the risk of heart disease and death.
Studies have also shown that nuts can improve blood sugar levels.
A study of subjects with type 2 diabetes found that daily consumption of walnut oil can improve blood sugar levels.
This finding is important because insulin levels in patients with type 2 diabetes are often elevated, which is related to obesity.
Nuts are a healthy supplement to a balanced diet. They are high in fiber and help lower blood sugar and low-density lipoprotein (bad cholesterol) levels.
Broccoli is one of the most nutritious vegetables around.
Half a cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbohydrates, as well as important nutrients such as vitamin C and magnesium.
In addition, studies on diabetics have found that eating broccoli sprouts (broccoli sprouts) can help lower insulin levels and prevent cell damage.
Broccoli can also help you control blood sugar levels.
A study found that eating broccoli sprouts can reduce the blood sugar of diabetic patients by 10%.
The decrease in blood sugar levels is most likely due to sulforaphane, a chemical in cruciferous vegetables such as broccoli and bean sprouts.
In addition, broccoli is another good source of lutein and zeaxanthin. These important antioxidants may help prevent eye diseases.
Broccoli is a low-calorie, low-carbohydrate food with high nutritional value. It is rich in healthy plant compounds that can help prevent various diseases.
10.Extra virgin olive oil
Extra virgin olive oil is extremely beneficial for heart health.
It contains oleic acid, a monounsaturated fat, which has been shown to improve blood sugar management, reduce fasting and postprandial triglyceride levels, and has antioxidant properties.
This is important because people with diabetes often have trouble controlling blood sugar levels and have high triglyceride levels.
Oleic acid can also stimulate the plump hormone GLP-1.
In a large-scale analysis of 32 studies on different types of fats, olive oil was the only study that showed a reduction in the risk of heart disease.
Olive oil also contains antioxidants called polyphenols.
Polyphenols can reduce inflammation, protect cells in the lining of blood vessels, prevent LDL (bad) cholesterol from being destroyed by oxidation and lower blood pressure.
Extra virgin olive oil is not refined, so it retains antioxidants and other properties that make it healthy.
Be sure to choose extra virgin olive oil from reputable sources, as many olive oils are mixed with cheaper oils such as corn and soybeans.
Extra virgin olive oil contains healthy oleic acid. It is good for blood pressure and heart health.
Flaxseed is a very healthy food.
Flaxseed contains a lot of omega-3 fats, fiber and other unique plant compounds that are good for heart health.
Part of their insoluble fiber is made up of lignans, which helps reduce the risk of heart disease and improve blood sugar management.
A review analyzing 25 randomized clinical trials found a significant association between supplementation with whole flaxseed and lowering blood sugar.
Flaxseed may also help lower blood pressure.
A study involving pre-diabetic participants found that daily intake of flaxseed meal can lower blood pressure, but it does not improve blood sugar management or insulin resistance.
More research is needed to investigate how flaxseed can help prevent or control diabetes.
But overall, flaxseed is good for your heart and gut health.
Another study showed that flaxseed may help reduce the risk of stroke and may reduce the dose of medication needed to prevent blood clots.
In addition, the high content of viscous fiber in flaxseed can improve intestinal health, insulin sensitivity and satiety.
Your body cannot absorb the whole flaxseed, so please buy ground seeds or grind it yourself.
It is also important to tightly cover the flax seeds in the refrigerator to prevent them from becoming sour.
Flaxseed can help reduce inflammation, reduce the risk of heart disease, lower blood sugar levels and improve insulin sensitivity.
12.Apple cider vinegar
Apple cider vinegar has many health benefits.
Although it is made from apples, the sugar in the fruit is fermented into acetic acid, and the final product contains less than 1 gram of carbohydrates per tablespoon.
Included in the analysis of 6 studies of 317 patients with type 2 diabetes, apple cider vinegar has a beneficial effect on fasting blood glucose levels and HbA1c.
It may also reduce the blood sugar response by as much as 20% when consumed with carbohydrate-containing foods.
Apple cider vinegar is believed to have many other health properties, including antibacterial and antioxidant effects. But more research is needed to confirm its health benefits.
To add apple cider vinegar to your diet, start with 1 teaspoon of glass water every day. Add up to 2 tablespoons per day.
Apple cider vinegar can help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.
Strawberry is one of the most nutritious fruits.
They are rich in antioxidants called anthocyanins, making them red.
Anthocyanins have been shown to lower cholesterol and insulin levels after meals. They can also improve blood sugar and heart disease risk factors in patients with type 2 diabetes.
Strawberries also contain polyphenols, which are beneficial plant compounds with antioxidant properties.
A 2017 study found that consuming polyphenols in strawberries and cranberries for 6 weeks can improve insulin sensitivity in overweight and obese adults without diabetes.
This is important because low insulin sensitivity can lead to high blood sugar levels.
Each 1 cup of strawberries contains about 46 calories and 11 grams of carbohydrates, three of which are fiber.
This portion also provides more than 100% of the RDI of vitamin C, thereby providing more anti-inflammatory effects for heart health.
Strawberry is a low-sugar fruit with strong anti-inflammatory properties and can help improve insulin resistance.
Garlic is small in size and low in calories, so it is rich in nutrients.
A clove (3 grams) of raw garlic contains about 4 calories
Manganese: 2% of daily value (DV)
Vitamin B6: 2% of the DV
Vitamin C: 1% of DV
Selenium: 1% of DV
Fiber: 0.06 g
Studies have shown that garlic helps improve blood sugar management and helps regulate cholesterol.
Although many confirmed healthy choices of garlic as a healthy option for diabetic patients have been proven to be healthy choices, the dietary intake of garlic is abnormal, but the above meta-analysis only included 0.05-1.5 grams of food.
For context, a clove of garlic is about 3 grams.
Studies have also shown that garlic can help lower blood pressure and regulate cholesterol levels.
In one study, people with high blood pressure who had poor blood pressure had an average blood pressure drop of 10 points after taking 12-week-old garlic.
Garlic helps reduce blood sugar, inflammation, LDL cholesterol and blood pressure in diabetic patients.
There are many varieties of pumpkin, and it is one of the healthiest vegetables around.
Dense foods are low in calories and have a low glycemic index.
Winter varieties have hard shells, including acorns, pumpkins, and walnuts.
The zucchini skin is soft and edible. The most common types are zucchini and Italian squash.
Like most vegetables, pumpkin contains beneficial antioxidants. Pumpkin also has less sugar than sweet potatoes, so it is a good choice (.
Studies have shown that pumpkin polysaccharides can improve the insulin resistance of rats and reduce their serum glucose levels.
Research also shows that pumpkin seeds can help control blood sugar.
Although there are few studies on the human body, a small study on the human body found that pumpkin can quickly and effectively reduce high blood sugar levels in patients with severe diabetes.
More research on humans is needed to confirm the health benefits of pumpkin.
But the health benefits of pumpkin make it an important supplement to any meal.
Both summer and winter squash contain beneficial antioxidants, which may help lower blood sugar.
16. Taro noodles (konjac/konjac/Shirataki)
Taro shreds are very useful for diabetes and weight management.
These noodles are high in fiber glucomannan, which is extracted from konjac root.
This plant grows in Japan and is processed into the shape of noodles or rice and is called Shirataki.
Glucomannan is a sticky fiber that helps you feel full and satisfied.
More importantly, it has been shown to reduce blood sugar levels and improve heart disease risk factors in patients with diabetes and metabolic syndrome after eating.
In one study, glucomannan significantly reduced fasting blood glucose, serum insulin and cholesterol levels in diabetic rats.
3.5 ounces (100 grams) of taro noodles also contains only 3 grams of digestible carbohydrates and only 10 calories per serving.
However, these noodles are usually packaged with fishy liquids and need to be rinsed thoroughly before use.
Then, to ensure that the noodles have a similar texture, cook them in a pan at high temperature for a few minutes without adding fat.
The glucomannan in taro noodles can promote satiety and improve blood sugar management and cholesterol levels.
to sum up
If diabetes is not managed well, it can increase your risk of several serious diseases.
However, eating foods that help keep blood sugar, insulin and inflammation easy to control can greatly reduce the risk of complications.
Remember that although these foods may help control blood sugar, the most important factor in healthy blood sugar management is to follow an overall nutritionally balanced diet.