Foods To Eat & Avoid For Diabetic Patients To Prevent Complications | READ IN FULL
Some foods for diabetic patients to prevent complications like heart attacks, stroke, etc.
- Fatty fish
Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.
Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk of heart disease and stroke.
Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels.
- Leafy greens
Leafy green vegetables are extremely nutritious and low in calories.
They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.
Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C.
Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes, and they may have greater vitamin C requirements.
Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.
Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage.
- Avocados
Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.
- Eggs
Regular egg consumption may reduce your heart disease risk in several ways.
Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels, and modify the size and shape of your LDL (bad) cholesterol.
- Beans
Beans are affordable, nutritious, and super healthy.
Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber.
They also have a very low glycemic index, which is important for managing diabetes.
- Greek yogurt
A long-term study involving health data from more than 100,000 participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes..
It may also help you lose weight, if that’s a personal goal.
Studies show yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.
The high levels of calcium, protein, and a special type of fat called conjugated linoleic acid (CLA) found in yogurt may help keep you full for longer.
Yogurt may promote healthy blood sugar levels, reduce risk factors for heart disease, and help with weight management.
- Nuts
Most types of nuts contain fiber and are low in net carbs, although some have more than others.
Nuts are a healthy addition to a balanced diet. They’re high in fiber and can help reduce blood sugar and LDL (bad) cholesterol levels.
- Broccoli
Broccoli is one of the most nutritious vegetables around.
Broccoli may also help manage your blood sugar levels.
- Extra-virgin olive oil
Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that may improve glycemic management, reduce fasting and post-meal triglyceride levels, and has antioxidant properties.
This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.
keep oxidation from damaging your LDL (bad) cholesterol, and decrease blood pressure.
Extra-virgin olive oil is unrefined, so it retains antioxidants and other properties that make it so healthy.
Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy.
- Apple cider vinegar and vinegar
Apple cider vinegar and plain vinegar have many health benefits.
Although it’s made from apples, the sugar in the fruit is fermented into acetic acid. The resulting product contains less than 1 gram of carbs per tablespoon.
- Strawberries
Strawberries are high in antioxidants known as anthocyanins, which give them their red color.
They also contain polyphenols, which are beneficial plant compounds with antioxidant properties.
A 2017 study found that a 6-week consumption of polyphenols from strawberries and cranberries
Strawberries are low sugar fruits that have strong anti-inflammatory properties and may help improve insulin resistance.
- Garlic
For its tiny size and low calorie count, garlic is incredibly nutritious.
Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol.
Garlic helps lower blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.
FOODS TO AVOID:
- Refined grains
Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts.
- Sugar-sweetened beverages
Not only are sugar-sweetened beverages like soda, sweet tea, and energy drinks lacking important nutrients, but they also contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike.
- Fried foods
- Alcohol
People with diabetes are generally advised to limit their alcohol intake. This is because alcohol can increase the risk of low blood sugar, especially if consumed on an empty stomach.
- Breakfast cereal
Most varieties of breakfast cereal are very high in added sugar. Some brands pack as much sugar into a single serving as some desserts.
When shopping for cereal, be sure to check the nutrition label carefully and select a variety that is low in sugar. Alternatively, opt for oatmeal and sweeten it naturally with a bit of fresh fruit.
- Candy
Candy contains a high amount of sugar in each serving. It typically has a high glycemic index, meaning it’s likely to cause spikes and crashes in blood sugar levels after you eat.
- Processed meats
Processed meats have been associated with a higher risk of heart disease.
- Fruit juice
Although 100% fruit juice can be enjoyed from time to time in moderation, it’s best to stick to whole fruit whenever possible if you have diabetes.
This is because fruit juice contains all the carbs and sugar found in fresh fruit, but it’s lacking the fiber needed to help stabilize blood sugar levels.
Source: Healthline.com
