For more information on how to control diabetes, please turn to the specialists at Family Life Medical in Conroe, TX.
Here are some of the best foods for people to eat with type 1 or type 2 diabetes.
- Oily Fish
Oily fish is super healthy. Anchovies, herring, mackerel, salmon and sardines are excellent sources of omega-3 fatty acids, which boost heart health. Consuming enough of these fats regularly is especially essential for diabetic patients, who have a high risk of stroke or other cardiac problems. Omega-3-fatty acids protect the cells that line the blood vessels, decrease inflammation markers, and enhance the function of arteries.
In addition to the fatty acids, fish is also an excellent source of protein. The protein helps a person to feel full and increases their metabolic rate.
- Green Leafy Vegetables
Leafy vegetables are low in calories and incredibly nutritious. They are great sources of vitamins, minerals and antioxidants. Eating green leafy vegetables such as spinach and kale regularly can help to reduce inflammatory markers and stabilize blood sugar levels. The antioxidants in these vegetables help to avert macular degeneration and cataracts in the eyes, which are common complications for diabetes.
- Cinnamon
It's not only a delicious spice, but it also has potent antioxidant activity. Cinnamon can help to lower sugar levels in the blood and enhance insulin sensitivity. The spice can also help to lower levels of cholesterol and triglyceride.
However, patients are advised to limit their consumption of "cassia" cinnamon to less than one teaspoon a day. That's because it contains coumarin, which can cause health issues at higher doses. "Ceylon" cinnamon, on the other hand has lower levels of coumarin.
- Chia Seeds
Eating chia seeds can work wonders for one's health. The viscous fiber in the seeds can lower blood sugar by slowing down the rate at which food passes through the gut. Chia seeds can help a person to achieve a healthy weight because their high fiber levels decrease hunger and make one feel full.
Moreover, the fiber can reduce the amount of calories the body absorbs from other foods consumed at the same meal. The seeds can also decrease blood pressure and markers of inflammation.
- Nuts
Without a doubt, nuts taste good, but also, they are full of wonderful nutrients. All nut-types contain fiber. They are also low in digestible carbs, but the content varies from one type to another.
Regular consumption of nuts such as pecans, Brazilian nuts, macadamia, walnuts, and hazelnuts can lower insulin levels and inflammation. Having chronically high levels of insulin is linked to cancer and Alzheimer's disease. Therefore, consuming nuts regularly is important.
- Apple Cider Vinegar
While apple cider vinegar is made from apples, it contains very few carbs. That's because the sugar in the apples is fermented to form acetic acid. Apple cider vinegar helps to improve insulin sensitivity and stabilize fasting blood sugar levels. Additionally, it can decrease blood sugar response when taken with meals containing carbohydrates.
The vinegar might also slow stomach emptying, but this can be an issue for people with gastroparesis.
Other helpful foods for diabetics include strawberries, broccoli, eggs, turmeric, Greek yogurt, flaxseeds, garlic, and squash. Uncontrolled diabetes increases the risk for serious ailments. However, eating nutritious foods that help to stabilize blood sugar, insulin and inflammation can substantially decrease the risk of complications.