10 HEALTHIEST FOODS FOR DIABETES

Vegetables

Vegetables are packed with nutrients. They are full of dietary fiber and low in calories. If a person loads his plate with vegetables it means that he is eating few saturated fats and simple carbohydrates. One must target to get 4 to 5 servings of vegetables in one day. One serving of vegetables means 1 cup raw or ½ cup cooked or canned vegetables.

Fruit

Fruits are packed with the same quantity of benefits as vegetables. But the fruits are also full of nutrients. They are high in fiber, low in fat and lower in calories. The best attribute of fruits is that they are loaded with antioxidants. These antioxidants aid to protect the eyes, nerves, eyes and heart.

Fruit contains plenty of natural sugar compared to most vegetables. The diabetic should aim to take three to 4 servings in one day. One serving of fruit means either one whole fruit, 1 cup raw fruit or ½ cup canned or cooked fruit. Prefer whole fruit than juice as most nutrients are found in flesh and skin of the fruit that are lost during juicing.

Beans

These are the ideal source of fiber. This not only makes the person full but at the same time slow down the process of digestion. It prevents the blood sugar spikes. Add canned bean to salads and pasta. Split pea, lentil soup or black beans are excellent ideas for lunch.

Cereal

A good cereal for breakfast is the best choice for packing more dietary fiber in the day. Studies have revealed that people who begin their day with high dietary fiber eat much lesser later in the day. Good choices for breakfast are Kellogg’s Raisin Bran, Kashi GoLean Crunch, Post Wheat N Bran, and Kellogg’s All Bran Original. You may also top the cereal with fruit of your choice.

Fish

It is an excellent source of protein. It is a best substitute of high fat meats. Fish is the best source of omega fatty acid. Diabetics often have the problem of high-level of triglycerides and low HDL. Fish has the ability to improve both of these levels. Diabetics must try to eat fish twice a week.

Poultry Breast

It is lean, versatile low in calories and is rightly termed a miracle food. Hamburgers and steak increase the bad cholesterol whereas poultry breast is low in saturated fats. One serving of chicken breast only contains 3 gm fat and 142 calories.

Nuts

They bring several good things with them. They are full of good fats thus help in fighting against heart diseases. These good fats help in reducing the insulin resistance thus make it easier to control blood sugar level. They are also the best source of vitamin E. Nuts are rich in magnesium and fiber thus helps in regulating the blood sugar level. Studies have suggested that incorporating nuts in the diet help to lose weight. However it is important to eat them in a moderate quantity as they are high in calories.

Olive Oil

Olive oil is heart healthy and helps in keeping the blood sugar level in control. It reduces the resistance of insulin. So diabetics must toss butter and start cooking with olive oil.

Yogurt

It is full of protein and calcium (weight loss powerhouse). Several studies have revealed that people who consume plenty of calcium rich foods finds an easier time in losing weight thus their chances of becoming insulin resistant are less. Nonfat plain yogurt is best for breakfast. You may add the fruit of your own choice or sprinkle wheat germ for a burst of added nutrients.

Cinnamon

It is hard to believe but just a sprinkle of cinnamon powder help in reducing the blood sugar level. Cinnamon has the components that help the body to use provided insulin more efficiently. A recent study on a group of diabetics has revealed that ½ teaspoon of cinnamon can considerably lower down the level of blood sugar. So why not add powdered cinnamon in oatmeal, whole wheat bread or in chicken dishes. You can simply soak a bar of cinnamon in hot cup of water to make a curative and soothing cup of cinnamon tea.