Top 10 healthiest foods for diabetes
In diabetes mellitus, carbohydrate metabolism is disturbed. The release of insulin from the pancreas decreases, which provokes a persistent increase in glucose in the blood. With this disease, the likelihood of complications in the eyes, blood vessels, heart or kidneys increases. Doctors immediately prescribe a diet to stabilize sugar, normalize insulin surges.
If you add some foods for diabetes to your diet on a regular basis, then the symptoms of the disease will subside, and overall health indicators will improve.
Top 10 healthy foods for diabetes
The main rule of the diet for diabetes is to reduce the percentage of carbohydrates. In the bloodstream, the glucose level will stop sharply jumping, as the load on the pancreas will decrease. Healthy foods for diabetes can help protect you from severe health consequences.
Top 10 foods for heart health
1. Fish (mackerel, herring, tuna, salmon)
What are the benefits for diabetes: Reducing triglyceride levels in the blood and helping to stabilize hormonal levels, regulating cholesterol. These properties are provided by Omega-3 acids in two forms – EPA and DHA. The processes that cause inflammation are stopped, and heart and vascular diseases are being prevented.
What else is the use of the product: Satisfaction of hunger, restoration of metabolism and central nervous system functions, strengthening of immunity. If you need to lose weight, then fish will be the best source of protein, since the nutrient is easily absorbed.
Approximate norm: 150-200 g per day, 2 to 5 servings per week.
What are the benefits for diabetes: A decrease in glucose levels, an increase in the percentage of high-density lipoproteins, an obstacle to the formation and accumulation of harmful cholesterol in the blood. The risk of blindness, heart disease or atherosclerosis is reduced. Insulin sensitivity is restored.
What else is the use of the product: Long-term saturation and supply of amino acids, easily digestible proteins. The energy for physical activity appears, the brain and liver function better, the skin condition improves. It contains a lot of choline, carotenoids, lutein and zeaxanthin, fatty acids, and minerals.
Approximate norm: 1-2 whole eggs per day, up to 10-14 eggs per week.
3. Leafy greens (spinach, arugula, basil, lettuce)
What are the benefits for diabetes: Suppress appetite, stabilize blood pressure and relieve chronic inflammation in the body. The percentage of calories from food and sugar levels are reduced. Protection of eyes and heart is built. It contains fiber, vitamins C and K, lutein, folate.
What else is the use of the product: Normalization of intestinal microflora and assistance in restoring the digestive tract, strengthening the immune system. There is a cleaning of toxins, the body is toned, the aging of cells slows down.
Approximate norm: 200-500 g per day, up to 2-3 kg or more per week.
4. Flax and chia seeds
What are the benefits for diabetes: Slowing down the movement of the food lump along the gastrointestinal tract, reducing the rate of absorption, preventing sudden surges in sugar. The composition of the blood is stabilized, and the sensitivity of cells to insulin improves. Hunger does not bother for a long time, portion sizes are reduced, weight is regulated.
What else is the use of the product: Eliminate fatigue, restore sound, healthy sleep, improve the condition of the skin, hair and nails. They note not only the benefits of the product for diabetes, but also for hypertension, hormone imbalance.
Approximate norm: No more than 15-20 g per day, about 120-150 g per week.
5. Nuts (pine nuts, walnuts, pecans, hazelnuts)
What are the benefits for diabetes: Help in losing weight and keeping the optimal amount of insulin in the bloodstream. Inflammation is mitigated, sugar, glycated hemoglobin and bad cholesterol levels are normalized. Nuts contain a lot of proteins, fats and fiber, and few digestible carbohydrates.
What else is the use of the product: Improving the digestive tract and activating metabolism, protecting the liver from negative factors, strengthening the walls of blood vessels. More red blood cells enter the bloodstream, the functions of the central nervous system improve.
Approximate norm: Per day – from 20 to 30 g, per week – up to 200 g of nuts.
Types of nuts and their benefits
6. Berries (blueberries, strawberries, raspberries)
What are the benefits for diabetes: Prevention of a sharp jump in insulin after meals and regulation of bad cholesterol levels, lowering blood glucose. The composition of the berries includes vitamin C, which relieves inflammation and protects the heart and vascular tissues. Lots of acids, fiber, potassium and magnesium, zinc.
What else is the use of the product: Strengthening the immune system, restoring the balance of the gastrointestinal microflora, suppressing appetite. These useful products are recommended for diabetes, joint and skin diseases, colds, flu, insomnia.
Approximate norm: Up to 300 g with a normal reaction, up to 2 kg per week.
What are the benefits for diabetes: Lowering glucose, protecting the body from the influence of free radicals, stimulating carbohydrate metabolism. The circulatory system is strengthened, the body is saturated with amino acids, vitamin C, and fiber. Lutein and zeaxanthin are beneficial for eye health. There are few calories in broccoli.
What else is the use of the product: Activation of the immune process, normalization of the liver, gallbladder and kidneys, restoration of gastrointestinal functions. The vegetable saturates with calcium, manganese, potassium and phosphorus, vitamin K.
Approximate norm: From 100 to 500 g per day, up to 2-3 kg per week.
8. Unrefined olive oil
What are the benefits for diabetes: Eliminating the symptoms of the inflammatory process, strengthening the cells of the vascular walls and neutralizing the influence of oxidative reactions. The proportion of high-density lipoproteins increases, the risk of heart disease decreases, and blood pressure normalizes.
What else is the use of the product: Improvement of intestinal motility, cleansing of toxins, return of mental activity, improvement of the central nervous system. The oil contains many vitamins, polyphenols, sterols and fatty acids. This variety is especially recommended for weight loss.
Approximate norm: 1-2 tablespoons per day, up to 15 per week.
9. Fermented milk products
What are the benefits for diabetes: Restoring the balance of microflora and reducing cravings for sweets, normalizing insulin sensitivity. The level of sugars, triglycerides goes down, the body weight is maintained, if necessary, it goes down. Natural yogurt is the best food for diabetes.
What else is the use of the product: Stimulation of metabolism and strengthening of immunity with mood elevation, restoration of gastrointestinal functions. Supports muscle tone, prevention of osteoporosis, kidney stones and nervous disorders.
Approximate norm: 150-200 g per day, up to 2 kg per week.
10. Apple cider vinegar
What are the benefits for diabetes: The ability to lower fasting glucose and improve insulin sensitivity, prolonged satiety. Vinegar, which enters the body with carbohydrate food, reduces the jump in sugar. This is one of the best foods for diabetes. In the composition of calcium, potassium, enzymes.
What else is the use of the product: Removing harmful substances, increasing the tone, activity of the body and eliminating fatigue, slowing down the aging of cells. The acid-base balance of the internal environment is brought to the desired level.
Approximate norm: A gradual transition from 1 to 2 tablespoons per 1 glass of water per day, from 7 to 14 spoons will come out in a week (in the absence of problems with the gastrointestinal tract and after consulting a doctor).
The list of foods useful for diabetes is far from all advice for endocrine disorders in the body. The diet is completely reviewed in conjunction with the attending physician. Bad habits are removed, but a healthy and safe eating plan is instilled that will help alleviate well-being.
Recommendations for diabetes mellitus:
- Reducing the percentage of carbohydrates and total calorie intake.
- Enriching the menu with products saturated with microelements.
- Including nutritionally balanced and nutritious foods.
- Adding healthy spices to dishes – cinnamon, turmeric, ginger.
- Cooking by stewing, boiling, baking, or eating raw.
- Exclusion of sugar and sweet foods, fast food, sauces and canned food.
- The transition to fractional meals from 3 main receptions, 2-3 snacks.
Hunger strikes and strict diets are strictly prohibited. Diabetes products should be of high quality, clean and as healthy as possible. Adequate physical activity, sleep and rest optimization will help to consolidate the effect of the diet.
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