What To Eat If You Are Diabetic-Diabetics or diabetes could be required to set up the best possible diets, both in terms of quantity, schedule, or type of food. Lack of insulin, as well as the number of occurrence of insulin resistance, makes the sufferer should be careful to keep the levels of sugar or glucose in the blood they are not soaring.
Because the high glucose levels after a meal can trigger the onset of macrovascular complications such as heart disease and disorders of the blood vessels. However, the risk can be lowered if diabetics stay consistent live a healthy lifestyle.
They need to choose foods that have a low glycemic index list and provides important nutrients like calcium, potassium, fiber, magnesium, vitamin A, vitamin C, and vitamin e. Foods that also may not improve blood sugar levels significantly, being able to burn fat, reduce inflammation, and have other health benefits.
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The recommended foods for diabetics
The following is a list of the best-recommended food choices for diabetics:
The flavanoid-rich chocolate can improve insulin sensitivity, reduce insulin resistance, speed up the processing of blood glucose, and reduces the desire to eat. However, not all chocolate has the same level of efficacy.
One study from the University of Copenhagen the year 2008 showed that those who consumed dark chocolate will have lower desire to eat sugary foods, fatty or salty, compared those who consumed chocolate milk. Flavonoid content of milk chocolate is indeed lower than his own Tan black, while sugar and fat more.
Dark chocolate can even reduce the amount of pizza consumed volunteers on the same day up to 15%. The contents of flavanoid in chocolate can also lower the risk of developing cancer, blood pressure control, and reduce the risk of heart attack by up to 2% for 5 years.
A study by Warwick University published in the journal “Diabetes” reported that broccoli contains sulforaphane that is able to repair and protect blood vessel walls from cardiovascular damage due to diabetes.
Sulforaphane also sparked anti-inflammatory processes, controlling blood glucose levels, increasing the natural detoxification mechanisms in the body, as well as increase production of enzymes that control harmful cancer-causing chemical compounds. Any broccoli contains chromium which helps improve insulin sensitivity in the body.
Blueberries contain both fibers cannot dissolve that removes fat from the body, as well as the soluble fiber made longer in the body and controlling blood sugar levels. USDA Research conducted showed that those who consume 2 ½ cups juice blueberry wild every day for 12 weeks can lower glucose levels in the blood, overcoming depression, and increasing power mind.
This is because blueberry contains anthocyanin, a natural chemical compounds that shrink the fat cells and stimulates the production of adiponektin, a hormone that regulates blood glucose levels. Increasing levels of adiponektin can keep your blood sugar levels remain low and increase the sensitivity of the body to insulin.
The American Diabetes Association (ADA) even mentions the blueberry as “Diabetes superfood” because of its benefits for health.
Oatmeal (oats cereal)
Carbohydrate source selection is very important for people with diabetes because of the influence on blood sugar levels. THERE is whole wheat oatmeal like recommend containing complex carbohydrates and soluble fiber. This fiber is digested more slowly by the body so that blood glucose levels more controllable.
Oatmeal is also rich in magnesium which helps the body utilize glucose and secreting insulin properly. Experiments conducted for eight years showed a decrease in the risk of developing type 2 diabetes by up to 19% in women who go on a diet rich in magnesium, and 31% in women who avidly consume whole grain. Oatmeal can also lower the risk of developing a heart attack which is one of the complications of diabetes.
One of the recommended types of oatmeal are steel cut oats, whole grain oats namely cut up into small pieces. This type of oats has a lower glycemic index than instant oatmeal. Steel cut oats are also experiencing low so most processing takes longer when cooked.
Not only rich in protein makes you feel full longer, fish also contains omega-3 fatty acids which help relieve inflammation. Many studies show that those who have the levels of omega-3 fatty acids in the blood will experience a lower inflammatory. Inflammation in severe levels can worsen diabetes and cause weight problems.
Include fish in your diet also helps reduce the risk of developing various diseases, particularly stroke, which is one of the complications of diabetes. Based on studies from Emory University, January 2010, people who ate baked or broiled fish will have a lower stroke risk by up to 3%.
However, fish fry, fish fast food restaurants, and other seafood fried thus may increase the risk of developing the disease.
Olive oil (olive oil)
One of research in Spain, published in the journal “Diabetes Care” suggests that the Mediterranean-style diet that includes olive oil may reduce the risk of developing type 2 diabetes by up to almost 50% compared to a diet low in fat. Diet with olive oil was able to prevent the hoarding of insulin resistance, abdominal fat, and decrease adiponektin.
THERE are suggest that diabetics use olive oil to replace the unhealthy fat that comes from butter, margarine, and lard. Olive oil is also rich in antioxidants that protect cells from damage caused by free radicals, as well as to prevent the occurrence of heart disease.
Psyllium is a vegetation rich in fiber that comes from India. Leather ari or its husks containing water-soluble fiber is often used to treat constipation and weight loss. But not only that, psyllium husk can also control the blood glucose levels of diabetics.
One review from the University of California, San Diego, 2010, published in the “Annals of Pharmacotherapy” justify these benefits. Those who are consuming psyllium before eating will experience a rise in blood sugar levels after a meal as much as 2% lower than those who do not.
However, the researchers suggest that sufferers wait at least 4 hours after eating before drinking psyllium other drugs, due to the psyllium may block the absorption of the drug.
Almost all of the beans have a low glycemic index and is rich in fiber and protein that are beneficial to diabetics. Cannellini beans, however, frequently used in the variety of cuisines Italy has the lowest glycemic index.
In a study conducted at the University of Toronto, 2012, a total of 121 type 2 diabetics do the healthy diet with eating nuts or whole grain each day. Three months later, those who consume nuts experienced a decline rate of A1c (blood sugar levels average) almost twice compared to those consuming whole grain.
Research in the United Kingdom showed that those who consumed more than one serving of spinach in a day and other green leafy vegetables has decreased the risk by up to 14% over those who only eat ½ servings per day.
The reason, green leafy vegetables are rich in vitamin K and the mineral magnesium, folate, phosphorus, potassium, and zinc. Spinach also contains lutein, zeaxanthin, and various other flavonoids.
One analysis found that the sweet potato was able to reduce the HbA1c by as much as 0.3 to 0.57% and speed up the processing of blood glucose as much as 10 to 15 points.
Sweet potatoes also contain anthocyanin pigment which naturally gives him a dark orange color. Compounds including antioxidants are beneficial as the substance anti-inflammatory, antiviral, and anti-microbial. Sweet potatoes are also rich in vitamin A and fiber. Use sweet potatoes as a substitute for potatoes since it has a lower glucose index.
Walnuts or walnuts contain an unsaturated fatty acid called Alpha-linolenic that can decrease inflammation. Fiber, L-arginine, omega-3, vitamin E, and phytochemicals found in walnuts and other beans to make them function as antioxidants, are anticancer, antiviral, and high cholesterol. The benefits of this can prevent the development of chronic conditions such as diabetes and heart disease.
Research of Yale University published in the journal “Diabetes Care”, 2009, shows that as many as 56 grams of walnut consumption for 8 weeks can fix the function of blood vessels damaged by diabetes. Whereas other studies of Australia reported that patients who consumed 30 grams of walnut in one year experienced a decrease in fasting blood sugar levels more than those who don’t.
Quinoa or often called as well with quinoa was a staple food that is often used by the Incas. It tastes similar to wheat, but a closer with spinach than rice. Unlike most wheat, quinoa is a complete protein source whose number reached 14 grams per ½ Cup, including nine essential amino acids.
One of them is lysine, which serves to absorb the whole of calcium and fat burners help to lower cholesterol. Quinoa is also one of the richest sources of fiber, contains 2.6 grams per ½ cup which helps balance blood sugar levels and make you feel full longer.
One study in the journal “Diabetes Care” mentioned that type 2 diabetics who are consuming one gram of cinnamon or more on a regular basis each day can lower fasting sugar levels by 30% than those who don’t. Cinnamon also help lower triglycerides, LDL cholesterol, and total cholesterol by as much as 25%.
This is because cinnamon is rich in chromium, a mineral that enhances the effects of insulin. Cinnamon also contains polyphenols, antioxidants counteract free radicals and are able to decrease the inflammation, so keeping you from diabetes and heart disease.
Dark green leafy vegetables such as collard greens (a type of Chinese cabbage) contains vitamin C in abundance. This vitamin can lower cortisol in the body and reduce inflammation. Collard greens and vegetable cabbage cleomaceae others like kale and cauliflower is also a source of alpha-lipoic acid (ALA), micronutrients that help cope with stress.
ALA can help reduce blood sugar levels and strengthens vessels damaged by diabetes.
Turmeric has been used for maintaining public health India for about 5 thousand years. To prevent blood sugar spikes after eating white rice and bread flour is often used in India, their traditional diets include a turmeric-containing active substances Curcumin.
Curcumin is believed to be able to regulate the metabolism of fat in the body. Curcumin works on fat cells, pancreatic cells, kidney cells, and muscle cells directly with easing inflammation and prevent the causes of cancer and tumor necrosis interleukin-6. Experts believe that the combination of these factors makes the whole of curcumin was able to overcome insulin resistance, cholesterol, and high blood sugar levels, as well as other symptoms related to obesity.
Citrus fruits such as grapefruit, oranges, and lemons contain fiber and high amounts of vitamin C. These fruits contain natural sugars fructose does not increase blood sugar significantly after consumption. The fiber contained in it can also help control your blood sugar.
Citrus also contains antioxidants that help prevent obesity antingerin, maintain weight, and increase insulin sensitivity.
One study in Australia reports that consumption of tomato juice every day can reduce the risk of blood clotting which often occurs in people with diabetes. Blood clotting can cause complications such as heart attack, stroke, and other dangerous diseases that can be life-threatening. Any tomatoes are rich in vitamin C, vitamin E, iron, and other important antioxidants.
Tomatoes also contain likopen and lutein which protects the kidneys and blood vessels from damage due to diabetes.
Milk and low-fat yogurt
In addition to sugar, fats also become things to be taken care of by diabetics. Many sufferers suffer from type 2 diabetes because of the nasty fat deposits in the body that causes the body insensitive to insulin. Therefore, THERE is a suggested consumption of milk and yogurt to fat low needs good fats, calcium, and vitamin D daily.
Research from the University of Cambridge suggests that even low-fat yogurt consumption can lower the risk of developing diabetes by up to 28% compared to not eat it at all. Researchers also believe that microbes in the yogurt are beneficial to reduce the inflammation that is often experienced by diabetics.