,Today we’re going to talk about some so-called superfoods.
That is not just good for everyone but, especially for those with diabetes, there are two types of diabetes type 1 and type 2.
40.000 people will be diagnosed with type one diabetes this year; this is the type of diabetes that means the body does not produce insulin, which is the hormone that helps to get glucose from the bloodstream where it’s needed in your body.
Type two is the most common form of diabetes; this typically means your body can’t use insulin properly with the help of exercise, and diet, you can help your body control its blood sugar levels. But often, medication or insulin is needed.
Both types are treatable, but in today’s article, we’re going to give you a list of foods that will help your body when it comes to diabetes. Keep in mind the words superfood doesn’t really have any official meanings, so be wary when you see it now onto our list of healthy foods for diabetes.
We wanted to start with the one that isn’t too scary if you’re new to the world of healthy eating you can find a million and one awesome and easy recipes that can help you incorporate more beans into your daily meal plan.
Beans is a pretty broad label like when we see beans it can mean anything from Kidney beans lagoons to chickpeas or lentils. There’s a ton of variety. Lintels are especially good.
In a study of more than three thousand people, it was discovered that those who made lentils and legumes a big part of their diet had the lowest rate of diabetes.
Kidney beans are also another great one when talking about diabetes; one study showed the kidney beans could keep blood sugar levels from spiking after a meal. In general, beans are packed with essential vitamins and minerals like potassium magnesium and are high in fibre.
Blueberries are delicious, and they’re great for you too, the stuff the gives these berries the wonderful blue. Almost purple colour also antioxidants which can help your body fight off harmful damage to your cells, can help reduce your risk of cancer.
When it comes to diabetes, research shows that anthocyanins and blueberries can help with insulin sensitivity and lower blood sugar levels. You don’t have to stick strictly to blueberries you can mix it up with raspberries blackberries, or even acai berries try combining them with our next food on the list.
Oatmeal might not be your go-to in the morning, but with the help of adding some blueberries and nuts, it can be a healthy and delicious way to start your day. It is a great breakfast option because it’s full of fibre, which can help keep you fuller for longer, so those sugary snacks won’t tempt you in the vending machine at work.
Not to mention oatmeal can help lower cholesterol keep in mind there are a lot of sugar field oatmeal brands out there, so try to stick to the basics you’ll cut oatmeal which is the least process.
In general, you want to stick to the whole single ingredient foods for a healthy diet this type of oatmeal isn’t lovely which is why Adding something like berries can make this a delicious and healthy meal or snack, The next food on the list is something that also goes well with breakfast.
We don’t mean eating a bunch of eggs every morning, but in moderate amounts, eggs can be really healthy as they’re packed with healthy benefits.
One egg contains choline Which is great for your memory 6 grams of Protein and Lutein, which is good for your health. High cholesterol is a worrying factor when it comes to eating eggs so if you’re concerned you can stick to the egg whites that contain hardly any cholesterol and are almost entirely protein, let’s stick to our breakfast trend with our next food on the list.
5. Oranges in citrus fruit
Citrus fruits like oranges and grapefruits are a fantastic source of fibre when you eat the whole fruit. Fibre can help you digest food more slowly keeping you full and letting your body absorb the proper nutrients.
Fibre-rich foods like citrus fruits are low in added sugar have fewer calories and can help reduce the risk of heart disease: type two diabetes and colon cancer.
When it comes to diabetes, one study showed eating citrus fruits can lower the risk of diabetes in women. However, drinking the juice alone could increase the risk when talking about fibre you can’t ignore vegetables which brings us to our next food.
Broccoli or any cruciferous veggies like Brussel sprouts, Cauliflower cabbage And kale are suitable for anyone with or without diabetes. Because they contained what is believed to be anti-cancer and disease-fighting compounds, like sulforaphane in I Sophia signing.
Broccoli is very high in fibre, protein and is loaded with vitamins; you can eat broccoli raw or cook it with the next food on our list to make it even tastier.
7. Olive Oil
This might not be a food that you can take in your lunch. It can be a flavour booster to some great healthy options on the list you can add to vegetables like broccoli or salads, which is a healthy meal option for anyone.
All of the oil is an excellent source of healthy fats like monosaturated fats which could lower your risk of heart disease and reduce cholesterol. When it comes to diabetes, all of well can help control blood sugar. Keep in mind All the foil is pretty high in calories, so don’t go overboard.
Semen and other fatty fish are a great source of omega-three fatty acids.
Fatty acids can reduce the risk of heart disease. And inflammation in the body. Fish rich in omega-three fatty acids are often called fatty fish, and this doesn’t just include salmon it can also mean herring trout mackerel sardines and more…
For those with diabetes, it’s recommended that you eat these types of fatty fish twice a week.
9. Dark leafy greens
Dark leafy greens mean foods like kale spinach collards and leafy vegetables which are great for your health in general, but they’re also full of vitamins like vitamins A, C, E, and K,
They’re also a good source of iron, calcium, and potassium.
Potassium has been shown to help manage blood pressure which is very beneficial for those with diabetes—trying cooperating kale into your diet by adding it to salads making kale chips Or putting it into a smoothie.
The next item on our list is a great snack, or you can add it to a meal.
Walnuts are high in fat and calories; it’s healthy fats like monounsaturated fats and polyunsaturated fats. This type of fact can help your body absorb essential vitamins like vitamins A, D. E, and K, not to mention walnuts contain a good amount of omega 3 fatty acids, and anti-inflammatory properties.
Flax seeds are also a great source of omega 3 fatty acids; walnuts contain fibre which can help you stay fuller for longer they are generally low on the glycemic index. So when you eat them, you won’t experience a spike in your blood sugar.
If you need a snack, a small handful of walnuts is a great choice.
11. Whole Grains
Eating whole grains can help reduce the risk of developing type two diabetes in the first place.
Whole grains contain lots of antioxidants and plant compounds that can help prevent the disease.
Studies have linked eating whole grains to lower fasting blood sugar levels and improved insulin sensitivity, many studies have shown that including two servings of whole grains each day can reduce your risk of diabetes. When we say whole grains, we mean foods like whole oats or quinoa.
Quinoa is a great alternative for those who are celiac or have gluten sensitivity.
Tomatoes are so versatile you can make them into a sauce add them to a sandwich or salad to make it delicious. It doesn’t matter how you choose to eat you’re just providing your body with more nutrients like vitamin C, E, and potassium. Which we said before is excellent for managing blood pressure.
A study conducted in 2011 found that eating about two medium tomatoes a day reduces blood pressure, and could possibly reduce the cardiovascular risk that comes with type two diabetes.
All right is delicious tomatoes are, We saved the best for last.
13. Dark chocolate
We’ve talked about the benefits of dark chocolate on this channel before but moderate amounts of dark chocolate 70% cocoa or higher. It Can help with cholesterol blood sugar levels and blood pressure.
This type of dark chocolate has less sugar, and more antioxidants it’s still chocolate. So you have to limit your intake as it’s high in fat and calories but a little bit every now and again can be good for your body and your taste buds.