How to control diabetes with healthy nutrition
Finding out which foods are best when you have diabetes can be difficult. The main goal is to keep your blood sugar under control.
However, it is also important to eat foods that help prevent diabetes complications, such as heart disease.
Here are the best foods for diabetics, type 1 & type 2 both.
- Fatty fish:
Fatty fish is one of the most healthy foods on the planet.
Salmon, sardines, herring, anchovies, and mackerel are excellent sources of omega-3 fatty acids DHA and EPA, which have great benefits for heart health.
It is especially important for diabetics who have an increased risk of heart disease and stroke.
DHA and EPA protect cells that line the blood vessels, reduce markers of inflammation, and improve arterial function after eating.
A number of observational studies show that people who regularly eat oily fish have a lower risk of heart failure and are less likely to die from heart disease.
Studies in older men and women who consumed oily fish 5-7 days a week for 8 weeks showed a significant decrease in triglycerides and inflammatory markers.
Fish is also a great source of high-quality protein that helps you feel full and boosts your metabolic rate.
- Leafy Greens:
Leafy green vegetables remain nutritious and low in calories.
They also contain little digestible carbohydrates, which increase blood sugar.
Spinach, cabbage and other leafy greens are good sources of several vitamins and minerals, including vitamin C.
In one study, an increase in vitamin C intake led to a decrease in inflammatory markers and fasting blood sugar for people with type 2 diabetes or high blood pressure.
In addition, leafy greens are a good source of lutein and zeaxanthin antioxidants.
These antioxidants protect your eyes from macular degeneration and cataracts, which are common complications of diabetes.
Cinnamon is a delicious spice with a powerful antioxidant effect.
Several controlled studies have shown that cinnamon can lower blood sugar and improve insulin sensitivity.
Long-term diabetes control is usually determined by measuring hemoglobin A1c, which reflects your average blood sugar in 2-3 months.
In one study, patients with type 2 diabetes who took cinnamon for 90 days had a more than twofold decrease in hemoglobin A1c compared to those who received only standard care.
A recent analysis of 10 studies showed that cinnamon can also lower cholesterol and triglycerides.
However, several studies have failed to show that cinnamon raises blood sugar or cholesterol, including in adolescents with type 1 diabetes.
In addition, you should limit your intake of cassia cinnamon – the type found in most grocery stores – to less than 1 teaspoon per day.
It contains coumarin, which is associated with health problems at higher doses.
On the other hand, Ceylon (“true”) cinnamon is much less coumarin.
Eggs provide amazing health benefits. In fact, they are one of the best products to support you for hours. Eating eggs regularly can also reduce the risk of heart disease in several ways. Eggs reduce inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol, and change the size and shape of your “bad” LDL cholesterol. In one study, people with type 2 diabetes who consumed 2 eggs a day on a high protein diet had high cholesterol and blood sugar. In addition, antioxidants that protect the eyes from disease. Just be sure to eat whole eggs. The benefits of eggs are mainly related to the nutrients found in the yolk, not white.
Uncontrolled diabetes increases the risk of a number of serious illnesses. However, eating foods that help control blood sugar, insulin and inflammation can significantly reduce the risk of complications.