A quick list of the Best and Worst Food for Diabetics
Did you know that every single year, about 1.4 million Americans are diagnosed with diabetes? Scary, huh. And this disease is ranked the seventh leading cause of death in the United States.
Diabetes is a horrifying and debilitating disease that affects the human body’s ability to either produce insulin or use insulin, which is a hormone. This leads to abnormal metabolism of carbs and increased levels of glucose in the blood and in urine.
Getting diabetes is a really serious and difficult situation. You always have to watch what you eat. If you eat anything that could spike up your blood sugar, then you’re in trouble. Eating out with friends will be a little bit different, as you have to double-check all the ingredients used in whatever it is that you order. In this article you will find a quick list of the Best and Worst.
Best Food for Diabetics
It’s in a lot of people’s minds that food diabetics are allowed to eat are tasteless and sad and super boring. Well, that’s not true. Diabetics still have a lot of healthy food to choose from. They should just take note of certain qualifications.
First, food best for diabetics should be high in fiber. Also, slow-release carbohydrates are ideal too. Diabetics should also load up on food with healthy fats and high-quality protein. And of course, organic and natural fruits and vegetables are a staple.
To give you a better idea on what food fit the diabetic diet, here are a few that we highly recommend.
Not all food for diabetics have to be just plants. Fatty fish is a great idea to answer your hunger pangs while making sure you don’t get your system out of whack. Salmon, halibut, lake trout, mackerel, herring, sardines, and tuna are great examples of fatty fish to take in. They’re good sources of omega-3 fatty acids and protein. These nutrients help lessen inflammation, which is one of the reasons of diabetes conditions.
According to the 2010 Dietary Guidelines for Americans, it is recommended that you eat fish at least twice a week. And when you do eat fish, make sure you only either bake, broil, or steam them. Fried fish is a definite no. Also, beware of fish that have high levels of mercury. Some examples are shark, swordfish, tilefish, and king mackerel.
Quinoa is rated low on the glycemic index. This rating means it won’t cause a rise in blood sugar levels. This is also a great source of complete protein, seeing as it contains all 9 essential amino acids. Quinoa also has a high amount of fiber. This nutrient helps balance blood sugar levels and ensures that you stay fuller for a longer time. Goodbye, in-between-meals snacking!
Flaxseed contains plenty of nutrients that can be beneficial to diabetics. These small seeds have alpha-linolenic acid (ALA), fiber, protein, and lignans.
According to many studies, regularly taking in flaxseed shows significant improvement in fasting A1C levels, cholesterol, blood sugars, and triglycerides. Flaxseed also improves insulin sensitivity among people who cannot tolerate glucose.
The recommended intake of flaxseeds is 2 teaspoons a day.
One study proves that walnuts lower LDL cholesterol levels and improve blood vessel function. These two are known risk factors of type-2 diabetes.
Walnuts also contain alpha-linolenic acid, which has the ability to lower inflammation. The consumption of these nuts also reduce the chance of developing type-2 diabetes. And finally, eating walnuts does not affect blood sugar or blood pressure levels.
The asparagus is a nonstarchy vegetable with only a small amount of carbs and calories. According to a study by the British Journal of Nutrition, asparagus helps keep blood sugar levels stable and helps increase insulin production.
Asparagus is able to provide the body with necessary dietary fiber and folate. It also has glutathione, which plays a big role in prohibiting the risk of a number of diseases, diabetes included.
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