The best foods for diabetes

Diabetes is one of the most common and dangerous diseases in the world. According to the World Health Organization (WHO), the number of people with diabetes has doubled over the past 30 years, from about 108 million in 1980 to more than 422 million in 2014. Diabetes not only causes serious complications but also affect the patient’s quality of life.

One of the important ways to control diabetes is a healthy and balanced diet. Choosing foods that are good for diabetes will help control blood sugar levels and reduce the risk of complications. In this article, we will learn about the best foods for diabetes and how to incorporate them in your daily diet.

The best foods for diabetes

A healthy and balanced diet is an important factor in controlling diabetes. Patients need to focus on choosing foods rich in nutrients, low in sugar and low in fat. At the same time, it is also necessary to limit the use of foods high in sugar and fat, as well as minimize the use of salt and alcohol.

A healthy diet for people with diabetes should include the following foods:

• Green vegetables: Green vegetables are an important source of fiber and vitamins and minerals for the body. Green vegetables such as spinach, cabbage, water spinach, collard greens, pumpkin, tomatoes, carrots, and radishes are all beneficial for people with diabetes.
• Fruits: Fruits are also a source of fiber and important vitamins and minerals for the body. However, people with diabetes should be careful not to eat too many fruits with high sugar content such as bananas, grapes, watermelon and oranges.
• Grains: Cereals are a source of fiber and complex carbohydrates, which help maintain energy and control blood sugar levels. Good grains for people with diabetes include wheat, barley, oats, sweet potatoes and whole grains.
• Beans and seeds: Beans and seeds are also a source of fiber and protein for the body. Beans and seeds such as soybeans, black beans, chickpeas, peanuts, chia seeds and walnuts are beneficial for people with diabetes.
• Foods rich in omega-3: Omega-3 is a fatty acid that benefits heart health and helps control blood sugar levels. Rich sources of omega-3s include salmon, mackerel, herring, flaxseed and olive oil.

Foods that help control blood sugar levels

Controlling blood sugar levels is very important for people with diabetes. The following foods may help control blood sugar:

Vegetables are high in fiber

Fiber is a type of carbohydrate that cannot be digested and absorbed, so will not increase blood sugar levels. Fiber-rich vegetables such as spinach, cabbage, water spinach, collard greens, pumpkin, tomatoes, carrots, and radishes are all beneficial for people with diabetes. In addition, these vegetables also help lose weight and maintain heart health.

Fruits with low sugar content

Low-sugar fruits such as strawberries, raspberries, blueberries, watermelon, apples, pineapples, kiwis and avocados are good choices for people with diabetes. They provide plenty of fiber and important vitamins and minerals to the body without increasing blood sugar levels.

Whole grains

Whole grains are grains made from whole ingredients, retaining all the nutritional components of the grain. Whole grains such as wheat, barley, oats, sweet potatoes and other whole grains are low in sugar and high in fiber, which helps control blood sugar and maintain heart health. .

Fruits that are good for people with diabetes

Fruit is an important part of a diabetic’s diet. However, not all fruits are good for people with diabetes. Here are some fruits that are good for people with diabetes:

Strawberry

Strawberries are one of the fruits with the lowest sugar content, with only about 5g of sugar per cup (148g) of strawberries. In addition, strawberries also contain lots of fiber and vitamin C, which help control blood sugar and strengthen the immune system.

Raspberry

Raspberries are also a low-sugar fruit, with only about 7g of sugar in each cup (165g) of raspberries. In addition, raspberries also contain lots of fiber and vitamin C, which help maintain heart health and control blood sugar levels.

Blueberry

Blueberries are a fruit rich in fiber and antioxidants. One cup (148g) of blueberries contains only about 20g of sugar and 4g of fiber. Blueberries also help reduce the risk of cardiovascular diseases and help control blood sugar levels.

Vegetables should be on the menu of people with diabetes

Vegetables are also an important part of the diet of people with diabetes. Here are some vegetables that should be on the menu of people with diabetes:

Spinach

Spinach is a vegetable rich in fiber and vitamins A, C and K. In addition, spinach also contains many antioxidants and other nutrients that help control blood sugar levels and promote heart health. circuit.

Cabbage

Cabbage is a vegetable rich in fiber and vitamins C and K. In addition, cabbage is rich in antioxidants and other nutrients that help control blood sugar levels and promote heart health.

Spinach

Water spinach is a vegetable rich in fiber and vitamins A, C and K. In addition, water spinach also contains many antioxidants and other nutrients that help control blood sugar levels and promote heart health.

Choose the best cereal for diabetes

Cereals are an important part of a diabetic’s diet. However, not all cereals are good for people with diabetes. Here are some cereals that are good for people with diabetes:

Whole wheat

Whole wheat is a grain rich in fiber and complex carbohydrates, which help maintain energy and control blood sugar levels. In addition, whole wheat also contains many other nutrients such as B vitamins and minerals.

Oat

Oats are a grain rich in fiber and protein, which help maintain energy and control blood sugar levels. In addition, oats also contain many other nutrients such as B vitamins and minerals.

Sweet potato

Sweet potatoes are a grain rich in fiber and complex carbohydrates, which help maintain energy and control blood sugar levels. In addition, sweet potatoes also contain many other nutrients such as vitamins A and C.

Good fats and bad fats in the diet of people with diabetes

Fat is an important part of a diabetic’s diet. However, it is necessary to distinguish between good fats and bad fats to have a healthy and balanced diet.

Good fats

Good fats are unsaturated fats, such as olive oil, flaxseed oil, coconut oil, almond oil and walnut oil. Good fats help promote heart health and control blood sugar levels.

Bad fat

Bad fats are saturated fats and trans fats, such as butter, cream, cheese, red meat and foods made from red meat. Bad fats can cause high blood sugar levels and increase the risk of cardiovascular disease.

Be careful when choosing milk and dairy products for people with diabetes

Milk is an important source of protein and calcium for the body. However, people with diabetes need to be careful when choosing milk and dairy products to control blood sugar levels.

Fresh milk

Fresh milk is a good source of protein and calcium for people with diabetes. However, you should choose low-fat or fat-free milk to reduce fat and calories.

Nut milk

Nut milks like soy milk or almond milk are a good choice for people with diabetes. They are lower in sugar and are also a good source of fiber and protein.

Milk without sugar

Unsweetened milk is a good choice for people with diabetes because it contains no sugar and calories. However, it is important to choose natural unsweetened milk, not one that has been added with artificial sweeteners.

Drink enough water and drinks that are safe for people with diabetes

Drinking enough water is important for people with diabetes to maintain health and control blood sugar levels. In addition to water, there are a number of drinks that are safe for people with diabetes.

Water

Filtered water is a good choice for people with diabetes because it does not contain calories and sugar. If you want to add flavor to your water, you can add some fresh fruit or tea leaves for a delicious and healthy drink.

Green tea

Green tea is a beverage rich in antioxidants and helps reduce the risk of cardiovascular diseases. However, be careful not to add sugar to green tea to avoid increasing blood sugar levels.

Coffee

Coffee is also a beverage rich in antioxidants and helps reduce the risk of cardiovascular diseases. However, be careful not to add sugar to coffee and should only drink a small amount to avoid increasing blood sugar levels.

Scientific eating habits help control diabetes

To control diabetes effectively, you not only need to choose good foods but also need to have scientific eating habits. Here are some scientific eating habits that help control diabetes:

• Eat many small meals throughout the day to maintain stable blood sugar levels.
• Limit fast food, fried foods and sweets.
• Eat a variety of vegetables, fruits and grains at every meal.
• Track calories and sugar in your daily menu.
• Exercise regularly to maintain health and control blood sugar levels.

Conclude

A healthy and balanced diet is very important for people with diabetes. Choosing good foods, choosing appropriate grains and fats, drinking enough water and having scientific eating habits will help control blood sugar levels and maintain health for people with diabetes. In addition, it is necessary to regularly check and follow your doctor’s instructions to have a suitable and effective diet.

 

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