Superfoods that Lower the Risk for Diabetes


Superfoods that Lower the Risk for Diabetes

Superfoods that Lower the Risk for Diabetes

Eating a well-balanced diet, regular exercise, and maintaining a healthy body weight is one of the most important steps towards controlling diabetes. Losing 5-10 percent of body fat can also be an important step towards lowering blood pressure, blood sugar and cholesterol levels.

Diabetics should be consuming a diet low in carbohydrates and calories, yet moderately rich in healthy fats and nutrients. Key food elements should include plenty of vegetables, whole grains, and foods with a low GI. Below are the top ten superfoods that lower the risk for diabetes.

1. Vegetables with low starch content

Vegetables with a low starch content are a good, sustainable meal option with a low carbohydrate content. They also contain a healthy amount of fiber, essential vitamins, minerals, and phytonutrients. Good options for low-starchy vegetables include broccoli, beets, asparagus, etc.

2. Low or no fat dairy products

Low-fat dairy products, like skim milk and yogurt, have a low glycemic index, which makes them great for diabetics. They also contain a good amount of vitamin D, which may also help regulate glucose levels in the body.

3. Tomatoes

Tomatoes are naturally rich in lycopene, a chemical compound known to help promote cardiovascular health, lower blood pressure and other heart complications related to diabetes.

4. Nuts

Nuts are filled with fiber and contain low amounts of digestible carbohydrates, making them great for diabetics. They also contain essential oils and a high nutritional profile that has shown to help lower diabetic related inflammation, blood sugar levels, bA1c and LDL levels.

5. Flaxseed

These tiny little seeds are filled with essential nutrients and insoluble fiber, which may help lower diabetes associated with heart complications,as well as the risk of stroke and high blood sugar levels. Furthermore, flaxseeds have also shown to help improve insulin sensitivity and gut health.

6. Garlic

Garlic is well-known for it’s strong medicinal properties and nutrients. It is traditionally famous for helping lower blood pressure levels. Studies have also found that garlic may have the ability to reduce inflammation, blood glucose and LDL cholesterol levels in those with type 2 diabetes.

7. Fish rich in omega 3 fatty acids

Fish rich in omega-3 fatty acids includes salmon, mackerel, herring, and sardines. These fish types are also rich in selenium, vitamin D and contain zero carbohydrates. Fish is also great for improving digestion health and makes for a very filling meal, without adding too many calories. Which also makes fish especially beneficial for weight loss.

8. Whole grains

Whole grains like barley and lentils are full of antioxidants and offer a healthy dose of fiber, B vitamins, iron, and protein. These foods may help lower belly fat and work to keep digestion working smoothly. They have also been found to help lower LDL (bad) cholesterol levels and may stabilize blood sugar levels.

9. Brown rice

Brown rice is low glycemic and also contains both soluble and insoluble fiber. In addition to high levels of fiber, brown rice also contains a number of fortified nutrients. Studies suggest including brown rice into your diet to significantly stabilize blood glucose and blood pressure levels.

10. Turmeric

Turmeric is a popular curry spice and well-known superfood that has also shown to be helpful in lowering blood sugar levels. As a result, it has also shown to help protect against a number of heart-related diseases and diabetes associated with kidney diseases.

Source for this Article:

http://www.hindustantimes.com/health-and-fitness/10-superfoods-you-can-include-in-your-daily-diet-to-cut-diabetes-risk/story-nnsIA5V6AE9ZuqXAZO20OO.html

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