Diabetes is a condition in which blood sugar levels are high. Glucose comes from the food you eat. Insulin is a hormone that helps glucose to enter cells and give them energy. For type 1 diabetes, your body will not make insulin. Type 2 diabetes is a more common type and your body does not make or use insulin properly. Without enough insulin, glucose stays in the blood.
Choosing the right food when you have diabetes can help lower your blood sugar or stay stable. A diet for diabetics does not mean you have to give up everything you love - you can still enjoy much variety of foods and, in some cases, you can even reverse type 2 diabetes. In fact, making a diet for diabetes patients is a balancing act: it comprises a variety of healthy carbohydrates, proteins, and fats.
The trick is choosing the right combination of foods that will help keep your blood sugar in the target range and avoid the big movements that can cause diabetes symptoms - from frequent urination and thirst for hyperglycemia to fatigue, dizziness, headache, and mood changes of low blood sugar (hypoglycemia).
Determining the best foods to eat when you have diabetes can be difficult. Here are some better foods for diabetics, both type 1 and type 2.
Leafy Greens
Green leafy vegetables are nutritious and low in calories. Their digestible carbohydrate content is also very low and can increase blood sugar levels. Spinach, kale and other green leafy vegetables are good sources of vitamins and minerals, including vitamin C. A study shows that bigger consumption of vitamin C reduced inflammatory signs and fasting glucose levels in patients with type 2 diabetes or hypertension.
In addition, green leafy vegetables are a good source of antioxidants, lutein, and zeaxanthin. These antioxidants protect your eyes against macular degeneration and cataracts, which are common complications of diabetes.
Cinnamon
Cinnamon is a wonderful spice having very powerful antioxidant characteristics. Some controlled research has shown that cinnamon has the ability to reduce blood glucose levels and improve insulin sensitivity. Long-term diabetes control is usually determined by measuring hemoglobin A1c, which reflects the average level of blood glucose for 2-3 months. In one study, hemoglobin A1c more than doubled in patients with type 2 diabetes who received 90 days of cinnamon compared to patients who received only standard care.
Chia Seeds
Chia Seed is a wonderful food for diabetics. They are extremely high in fiber but have low levels of digestible carbohydrates. In fact, 12 grams of carbohydrates in 28 grams (1 ounce) of chia seeds are fibers that do not produce blood sugar. Viscous fibers in kiwis can lower blood sugar levels by slowing the flow of food through the intestines and are absorbed.
Broccoli
Broccoli is one of the most nutritious vegetables. half-cooked broccoli contains 27 calories and 3 grams of digestible carbohydrate, as well as important nutrients such as vitamin c and magnesium. diabetes study reveals broccoli can help reduce insulin levels and protect cells from harmful free radicals produced during metabolic processes
Flaxseeds
Flaxseed is an incredible food. Some of their insoluble fiber is composed of lignans, which can reduce the risk of heart disease and improve blood sugar control. In one study, hemoglobin A1c was significantly improved in type 2 diabetic patients with flaxseed. Flaxseed has a very high content of viscous fiber and can improve bowel health, insulin sensitivity, and fullness.
Apple Cider Vinegar
Apple cider vinegar has been shown to improve insulin sensitivity and reduce fasting blood glucose levels. When consumed with a carbohydrate diet, it can also reduce the blood glucose response by up to 20%. In one study, people with poorly controlled diabetes consumed 2 tablespoons of apple cider vinegar at bedtime to reduce fasting blood sugar by 6%.