For diabetics, a balanced diet is the key to controlling that blood glucose level. Eat the wrong food and the consequences might be life threatening. The problem with diabetes is that not only is it a disease in and of itself, but it makes your body weaker and surges your risk for cholesterol, blood pressure, obesity and other dangerous illnesses.
Because of this, it is very important to keep your blood glucose level balanced at all times. There are certain foods that help you do exactly that. In this article we are going to look at 5 such food items that every diabetic should include in their diet:
For diabetics, starting the day with a bowl of oatmeal is the way to go. It has soluble fiber which slows down the breakdown of carbohydrates, preventing the blood glucose level from spiking rapidly. It makes the food more viscous, which slows down its movement through our stomach. The small amount of fat content, along with the fiber will also promote satiety, which in turn causes weight loss, which is very important especially for those suffering from Type 2 Diabetes, since they are more prone to be overweight.
Research shows that cinnamon controls blood sugar in type 2 diabetics, by lowering insulin resistance which is a condition where our cells become desensitized to the hormone insulin, which is important for the absorption of glucose. Without insulin, our blood sugar level rises.
In one study, where the participants were given 1-6 g of cinnamon for 40 days, it was found that their cholesterol lowered by 18% and their blood sugar lowered by 24%. Another study which looked at the effects of cinnamon on blood glucose, it was found that taking 2 grams of cinnamon for 12 weeks lowered their systolic and diastolic blood pressure, and regulated blood glucose level as well.
It certainly won’t cure diabetes, but cinnamon might help control it.
Beans are very diabetic friendly. They have a healthy composition of carbohydrates, protein and fiber. Beans have a low glycemic index, which is a measure of how much a food item can raise the level of blood glucose. Research shows that when eaten on their own, pulses and dry beans can lower blood glucose levels significantly. American Diabetes Association also recommends the addition of dry beans, lentils into the daily diet of a diabetic.
According to a research article published in JAMA Internal Medicine, it was found that the group who were fed a low-GI legume diet had a lower blood glucose and blood pressure level than the group that consumed a high-wheat fiber diet.
So increase your intake of beans. It certainly won’t hurt you.
Sea foods are great for those suffering from diabetes because they are naturally low on cholesterol and unhealthy fats. They are rich in Omega-3 fatty acids, and good quality protein. Since they have no carbohydrates, they won’t affect your blood glucose. It is recommended that you switch meat with fish in a few of the meals. Some healthy fish recommendations include salmon, trout, mackerel, herring, halibut and sardines.
Make sure that you cook the seafood in a healthy manner. Baking and grilling is the best way to prepare your fish. Plus, don’t forget to pair them with nutritious vegetables, beans and lentils to keep your blood sugar stabilized.
Almonds are incredibly rich in monounsaturated fats, which has been shown to lower your risk of heart diseases. In one research study it was shown that eating 1 ounce of almonds right before consuming a diet heavy in starch, brought the post meal blood glucose level down by up to 30% in those with type 2 diabetes. Several other studies have confirmed these findings. Almonds are also loaded in minerals like magnesium and manganese that many type 2 Diabetic patients are deficient in.
Some research have also shown that almonds control blood glucose levels by reducing the secretion of insulin and the stress of fat oxidation, and by improving the glucose and fat profile with the presence of Vitamin E.
Other tips for controlling your blood glucose level includes eating in 3’s, where you not only eat every 3 hours, but you also divide your plate into 3 parts between protein, fats and carbs. Drink cinnamon infused water or tea every day. Also, choose food items that slow digestion. For example, eating a whole fruit is better than drinking its juice.
Even if you are not a diabetic, the above tips will certainly lower your risk for this disease.
In the comments below, please tell me: What is one thing you do to control your blood sugar?