Food is essential to take control of diabetes or decrease the risk of developing this disease. That’s why here we provide foods for diabetics, that has a low glycemic index but rich in nutrients.
Although people with diabetes cannot consume certain foods, your body must receive all the nutrients and vitamins necessary to enjoy good health.
It is usually the first concern of a person who finds out that they have diabetes and the foods they should avoid or reduce their consumption. Do not worry, even if the pancreas is not producing enough insulin, some foods may help.
You can enjoy delicious menus but much healthier, if you include in them, these superfoods recommended to control diabetes.
Super Foods For Diabetics
1. Skim Milk
Calcium is the most well-known nutrient in milk. However, it has many more, such as protein and vitamins such as D. Protein helps to potentiate the effects of insulin.
Although these vegetables contain starch, by consuming half a cup of them, we are incorporating into our body the same amount of protein as an ounce of meat. In addition to proteins, legumes provide a lot of soluble fiber. This type of fiber helps to reduce the concentration of lipids in the blood and slows the absorption of glucose in the intestine.
By consuming half a cup of them, you would also be incorporating one-third of the recommended amount of fiber. Legumes are rich in magnesium and potassium, two essential minerals for our health.
There is nothing better than consuming fresh legumes, but if you do not have access to them or it does not suit you for the time it takes to prepare them, you can use the packaged legumes. You have to be careful to rinse them thoroughly to remove as much sodium as possible.
Whatever version of legumes you prefer, no food gives you more nutrients than this.
Nuts and some other seeds are rich in omega 3, magnesium and fiber. In addition to the properties of the nutrients that the nuts contain, it also provides satiety.
4. Whole Grains
Some nutrients in the grains do not remain when they are processed into flour. The bran and germ in the form of whole grain are foods rich in chromium, magnesium, folic acid, and omega 3. In addition to oats and barley that rich in potassium and fiber. The benefits of whole grains are to reduce the risk of cardiovascular and digestive diseases.
5. Dark Green Vegetables
This type of vegetables provides a large amount of fiber, vitamins, minerals at the cost of very few calories, and carbohydrates. Therefore they have to include in foods suitable for diabetes.
Spinach, Swiss chard, artichoke, broccoli, asparagus, collard greens, and kale are the preferred vegetables because you can eat as much as you want.
6. Sweet Potatoes
Although they contain starch, sweet potatoes are a good substitute for potatoes, which have a very high glycemic index. The consumption of sweet potato provides fiber, vitamin A, starch, and minerals. The glycemic index of food varies according to the cooking mode. In the case of sweet potatoes, it is better to consume them boiled.
This fruit provides vitamin C, E, iron, fiber, calcium, magnesium, potassium, and all at a low glycemic index. People with diabetes can consume it directly, liquefied, or cooked in sauces.
8. Citrus Fruits
Citrus fruits provide two significant benefits, vitamin C and soluble fiber. As we saw earlier soluble fiber helps to decrease the absorption of sugars in the intestine. In contrast, vitamin C is a powerful antioxidant that will help you cope with infections. It also intervenes in the maintenance of bones, teeth, and blood vessels, because it helps the formation of collagen.
Also, vitamin C enhances liver functions by participating in the detoxification processes of the body. It also helps the absorption of iron in the body, raising the natural defenses of our body.
The favorite citrus fruits are grapefruits, oranges, and limes, especially the lemon that you can use as a substitute for salt in some menus such as salads.
Blueberries, strawberries, blackberries and all other berries are rich in fiber, antioxidants, and vitamins. When combined with another superfood for diabetes, you will be incorporating more nutrients into your body. These fruits are ideal for desserts that include low-fat or fat-free yogurt.
The bluefish are the richest in omega 3. Therefore they are very beneficial to lower the cholesterol level, improve the circulatory system, mental concentration, and mood.
The preferred fish are salmon, tuna, sea trout, eel, dogfish, swordfish, red mullet, anchovy, and others. The way to cook them is important, and it is best to avoid frying them or preparing them as pancakes.