Diabetes is a common lifelong disease and can strike anyone, from any walks of life. In the past few years, the numbers of diabetic patients are dramatically increasing. Because of this, people are slowly making smart choices to prevent and control diabetes.
How food affects diabetes
During the digestion process, carbohydrates break down to create glucose. This then enters the bloodstream, triggering a rise in insulin, which is vital to make the glucose enter the cells. For people with diabetes, this system is impaired, making the glucose stay in the blood.
High-quality carbs are packed with vitamins, minerals, and fiber. A diet rich in high fiber may reduce the risk of diabetes by 35 to 42 percent. High-quality carbs include whole-grain breads and cereals, brown and wild rice, oats, vegetables, and legumes.
On the other hand, low-quality carbs have less nutritional value. Mainly, they contain more sugar that can cause a sharp rise in the blood sugar. Low-quality carbs includes white rice and white bread, starchy vegetables (potatoes, winter squash, peas and corn), candy, soft drinks, syrup, honey, jam and jelly, cakes and other desserts.
Top 10 Superfoods to Help Curb Diabetes
Beans are packed full of minerals and dietary fiber that help people with diabetes. Many research studies showed that a diet rich in beans improved the blood sugar levels among type-2 diabetes and lowered the risk for heart disease.
Green and leafy vegetables
Green and leafy veggies are typically low in calories and easy on carbohydrates. They also contain insoluble fiber as well as calcium, magnesium, and vitamin C that helps stabilize the blood sugar levels. Some of the few veggies worth mentioning are spinach, mustard greens, collard greens, chard, and kale.
Whether it is strawberries, cranberries, blackberries, or blueberries, berries are overflowing in antioxidants that prevent the risk of various diseases including diabetes. Berries are typically sweet but the natural sugar in it does not have a negative impact on the blood sugar levels.
Fish are a good source of essential omega-3 fatty acids and lean source of protein. Its omega-3 fatty acids do not only keep a happy heart but also reduce the risk of type-2 diabetes.
Carbohydrates is vital in our everyday lives, so you have to consume carbohydrates no matter what food you eat. It is best to opt for whole grains as they contain complex carbohydrates that reduce the bad cholesterol levels and helps lower blood pressure.
Diabetic people are required to eat smaller meals frequently, so nuts make a healthy snack. It contains healthy fats, fiber, and vitamins and minerals.
Olive oil provides monounsaturated fats and antioxidants that help avert heart diseases and stabilizes blood sugar levels. When choosing olive oil, pick the extra virgin form as they are minimally processed and contain most of the nutrients.
Onions holds trace mineral, chromium that influences the efficient use of insulin in the body. Onions are often used as spice to many dishes or consumed in its raw form by tossing it in salads, soups or added to burgers.
Tomatoes are a rich source iron, vitamin C and E, as well as fiber that ensure a steady blood sugar level. Its delightful taste makes it a perfect addition to many recipes.