BEST FOODS TO CONTROL DIABETES

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It is difficult to figure out what foods should be incorporated into your diet to control diabetes. No particular diet is made for diabetes. Every person has to manage his/her own healthy and balanced diet to manage his/her blood sugar levels. A healthy and balanced diet contains various foods from different food groups. Following are some of the best foods for diabetes controlling:

1. EGGS

Eggs incorporate fantastic health advantages. They are considered among the most amazing foods for keeping a person satisfied and full between his/her meals. Regular consumption of eggs might also decrease the risk of heart diseases as they are filled with zeaxanthin and lutein. Eggs reduce inflammation, increase cholesterol levels, and modify insulin sensitivity. A study was conducted in 2019, which discovered that a low-carb, high fat breakfast containing eggs helps people control diabetes by managing their levels of blood sugar during the whole day. An important thing to be kept in mind is that eggs should be eaten whole, as its yolk contains more nutrients than the white. 

2. LEAFY GREENS

Vegetables that are leafy green contain low calories and are very nutritious as well. They do not significantly increase the levels of blood sugar as their digestible carbs are very low. Kale, spinach, and different other green vegetables contain many minerals and vitamins, particularly vitamin C.  Many researchers suggest that diabetic people have lower levels of vitamin C than other people who do not have diabetes, so leafy green vegetables are great in filling this deficiency of Vitamin C. 

Vitamin C incorporates anti-inflammatory powers and serves as a strong antioxidant. Leafy green vegetables are best for controlling diabetes as they enhance the levels of vitamin C and reduce cellular damage and inflammation for a diabetic person. 

3. FATTY FISH

Fatty fish includes sardines, anchovies, mackerel, herring, and salmon. It contains omega 3 fatty acids EPA and DHA and entail great benefits for your heart’s health. This supposedly most healthy food present on our planet has high protein levels, which keeps you satisfied and stabilizes your blood sugar levels. Diabetic patients should consume fatty fish daily on a reasonable basis, as they are more prone to a stroke or other heart diseases. 

Sixty-eight obese individuals were chosen for a study that later revealed that after consuming fatty fish daily, the participants manifested considerable improvements in their blood sugar levels after their meal, compared with those who ate lean fish. 

4. WHOLE GRAINS

Whole grains are among the best foods for controlling diabetes as they contain high fiber levels and additional nutrients compared to white grains. A high fibrous diet is very significant for diabetic patients as it slows the digestion procedure. The levels of blood sugar stay stable by the slow digestion of nutrients. Whole grains and whole wheat have a low glycemic index (GI) level than rice and white bread, suitable for the blood sugar levels. Some good whole grains that should be incorporated into our daily lives are brown rice, whole-grain pasta, quinoa, bulgur, whole-grain bread, rye, buckwheat, and millet.

5. BEANS

Diabetic patients must consume beans as they contain magnesium, iron, and potassium, have a low GI scale, and are better at regulating blood sugar levels than starchy foods. This protein is plant-based and tends to reduce the carbohydrate intake for diabetic patients. The body takes longer to digest beans as they are a complex carbohydrate as compared to other carbohydrates. Beans also help with the issues of cholesterol, blood pressure, and weight loss. Many types of beans should be included in our daily diet, I.e., pinto beans, navy beans, kidney beans, adzuki beans, and black beans. 

6. WALNUTS

Another food best for controlling diabetes is walnuts. They contain healthy fatty acids and keep your heart healthy. This food is rich in omega-3 fatty acids that are known as ALA (alpha-lipoic acid). ALA is significant for good quality heart health, just like different other omega-3s. Diabetic patients are more prone to strokes or various heart diseases, so it is substantial to consume walnuts in our daily diet. A 2018 study proposes that the consumption of walnuts is connected with lower diabetes incidence. Walnuts entail vital nutrients like vitamin B-6, iron, magnesium, and protein. All people should add approximately 6-10 walnuts either in their salads or in their breakfasts daily. 

We anticipate that you liked this particular read and found it informative. Do include the above mentioned foods into your diet for a better and sustained health, especially if you are a diabetic patient.