List of Top 10 Diabetes Superfoods of all time
Top 10 Diabetes Superfoods of all time
All the foods aren’t the same in nutrients. Iceberg lettuce among greens isn’t equal in nutrients just like spinach. They both are quite different from one another. Some of them are healthy while others aren’t. If you want to add a healthy diet to your routine, the glycemic indexes will help you choose a healthy diet.
The glycemic indexes show the role of a food in raising blood sugar level. A level of 55 is chosen for foods low in GI while this is 70 for high GI foods. It is recommended to take low GI foods for a diabetic patient. Be wise about choosing the food. Choose a low GI food which is high in nutrients, they will help in normalizing the blood sugar level.
Following are the Superfoods which are really good for the health of a diabetic patient.
1. Non-Starchy vegetables
You will find low carbohydrates level in non-starchy vegetables. The non-starchy vegetable examples are broccoli, beets, and asparagus etc. This will benefit the patient in every mean. If he wants to satisfy his hunger and also full fill all the vitamins, fibers and minerals, he should prefer non-starchy vegetables for it.
Low calories and carbohydrates level make these vegetables the best choice for a diabetic patient without any danger.
The American Diabetes Association categorized most of the non-starchy vegetables as a score of 55 or less than it. From a few kinds of research, it is concluded that these vegetables even help to overcome diabetes type 2.
2. Unsweetened Greek Yogurt
From the researches, it is suggested that if you want to be safe from type 2 diabetes, you should add yogurt to your daily diet. This means a daily consumption of yogurt will keep you away from type 2 diabetes.
The unsweetened Greek yogurt having a 55 GI score or less than it is a very good choice. Unsweetened Greek yogurt is full of calcium and protein with low carbohydrate level will make you healthy. If you want to check the level of calcium, protein, and carbohydrates, read the nutrition label and if it has lower carbohydrates, that’s the best thing for you.
This is important because some of the companies have higher carbohydrate level because of the artificial flavor etc.
You can choose unsweetened Greek yogurt with nuts. If you want to have low GI fruits they would include blueberries and raspberries.
3. Tomatoes
Tomatoes are “the good” healthy diet that will prevent you from the risk of cancer, vascular disease, and other such dangerous diseases. They consist of lycopene and you can eat them directly or cook them.
Tomatoes because of their low GI ranking are a good choice for diabetic patients. Studies show that 200g of raw tomatoes maintain the blood pressure of type 2 diabetic patient. Moreover, they are very helpful in reducing heart disease that is related to type 2 diabetes.
4. Blueberries
Blueberries not only help in reducing diabetes but also it reduces cardiovascular disease and cancer. Moreover, it has a vision-protecting vitamin C and filling fiber which helps the body in maintaining its health.
5. Oranges
In women, the citrus fruits as a whole reduce the risk of diabetes. If you want the best result, you have to eat the whole fruit along with the pulp. If you drink the juice, it will increase the risk instead of decreasing. If you take the orange with its pulp, it has a 40 GI score while the juice has a 50 GI score which means the juice will increase the risk.
Moreover, grapefruit is one of the best fruit for a diabetic patient with a score of 25.
6. Fish with Omega 3 fatty acids
All the fish rich in omega 3 fatty acids are very good to reduce the vascular diseases. Moreover, vitamin D in it is very helpful for hair, nails, bones, and skin.
Besides these all, they are low at carbohydrates which mean they are a great choice for the diabetic patient. You can also use fish oil to reduce the blood sugar level.
7. Nuts and Seeds
Walnuts and flax seeds play an important role in a healthy diet. They have magnesium, fibers and omega-3 fatty acids which help in reducing blood sugar level. With this quality, they also help in reducing vascular diseases and cholesterol.
8. Beans
Beans are one of the foods which are rich in nutrients. People who are vegans can have beans in their diet. They provide important nutrients such as potassium and magnesium. Because of their low GI, they help in improving the health of a diabetic patient.
9. Leafy green vegetables
Collard and kale are among leafy green vegetables high in nutrients such as vitamin A and K. They prevent the body from cancer because of its anti-cancer agent. Moreover, they help in maintaining the level of blood. It is the best choice for a diabetic patient.
10. Whole grains
Whole grains have antioxidant properties that keep your immune system healthy. It is researched that eating whole grains help in reducing diabetes type 2. Moreover, they help in lowering the blood cholesterol level.
