Diabetes is a metabolic disease where either the production of insulin is inadequate or the body cells do not act in response to that insulin. In this case, the level of glucose in blood shoots up. Diabetes has a hazardous effect on almost all the organs of the body, and moreover, it can bring on other ailments. There are various foodstuffs that are considered as super foods, which can setback and diminish diabetes. Have a look on 15 super foods that can curb diabetes.
1. Beans
Minerals, like proteins, magnesium and potassium are vital for those, who have diabetes. Beans are the powerhouses of these mineral and dietary fibers as well. Beans decelerate the process of digestion and thereby, maintain the level of blood sugar after having a meal. Beans such as kidney, white, pinto, lima, garbanzo, soy, navy, or black beans are all excellent to be incorporated in your daily diet in the form of soup, salad, or side dish.
2. Green Vegetables
Dark green leafy vegetables, such as kale, collard greens, spinach, chard, and mustard greens have a good quantity of insoluble fibers, vitamin C, magnesium and calcium. All these nutrients are useful for diabetics as they do not affect the blood sugar level. In particular, green leafy vegetables cure type-2 diabetes significantly.
3. Berries
Berries of any kind, like strawberries, blueberries, blackberries, raspberries, etc. are bundled with antioxidants, vitamins and fibers. These nutrients control the level of blood sugar, ensuring safety from heart diseases and cancer, as well. Berries are the smart substitute of sweets, which can be eaten fresh, in salads, as a snack, and are also useful in making low-sugar desserts.
4. Fish
If you are a diabetic and a non-vegetarian as well, fishes are the best food that you can consume every day. Fishes are abundant in proteins and omega-3 fatty acids. Cold water fishes, like tuna, sardines, salmons, halibut, herring, and mackerel are a good substitute for higher-fat meats. However, make sure that you are consuming baked or grilled fish.
5. Whole Grains
Whole grain foods, like whole-wheat flour and brown rice are affluent in a wide variety of nutrients, including omega-3 fatty acids, chromium, magnesium, and folate. This helps in maintaining the blood sugar level as well as lessening the blood pressure and the bad cholesterol level in the body.
6. Nuts
Walnuts, pecans, cashews, almonds, peanuts, etc. are great in controlling blood sugar. They embrace vitamins, healthy fats, fibers and lots of minerals, like vitamin E and magnesium into them. Nuts can stabilize blood sugar level and it is equally great in reducing insulin resistance. It is beneficial to intake nuts after soaking them in water for a night.
7. Olive Oil
Olive oil has a generous amount of antioxidants and monounsaturated fats that reduce the insulin resistance and help in maintaining the blood sugar stable. Olive oil is also good for averting the threat of heart disease. For excellent results, choose minimally processed extra virgin olive oil.
8. Yogurt
Several studies have shown that yogurt, other than making teeth and bones strong, also helps in losing weight. It is rich in vitamin D, protein, and calcium. Those, who intake yogurt on a daily basis, are less prone to high blood sugar.
9. Cinnamon
There are certain components in cinnamon, which reduce cholesterol and promote glucose metabolism. One and a half teaspoon of cinnamon powder per day, if consumed by diabetics, can decrease fluctuating levels of glucose in blood and increase insulin sensitivity.
10. Sweet Potato
These starchy vegetables have, however, being given the name of ‘sweet potato’, but they are highly beneficial for diabetics. Diabetic patients can consume sweet potato in place of regular potatoes to get lower glycemic index substitute. Try to cook, bake or grill them with their skin as most of the nutrients of sweet potato are bonded in skin.
11. Onion
Onions are a daily household product that is used in almost all the vegetables, salads, soups and various other dishes. It encloses many beneficial compounds that make it ideal even for the diabetic patients. Onion contains chromium that ensures the effective use of insulin in the body.
12. Tomato
Tomatoes are also the common vegetables, which are used daily and are of great therapeutic value for those, who are the sufferers of diabetes. Tomatoes are rich in iron, fiber, vitamin C and E, which make sure that the blood sugar level stays firm and sound.
13. Citrus Fruits
Citrus fruits, such as oranges, lime, grapefruit, pineapple, etc. should be consumed every day if you have a sweet tooth that craves for having something sweet all the time. These fruits are affluent in vitamin C and fibers and are the sources of natural sugar.
14. Brussels Sprouts
These close relatives of the cabbage family are also beneficial for diabetic people. They are generously copious in phytochemicals, low in sodium and are cholesterol-free. You can consume them simply as salad or in various other side dishes.
15. Beets
Beetroots are beneficial in curing a number of health disorders. They are equally excellent in treating diabetes. Beets are high in folate and vitamin C, which manages the blood sugar level in the body. The juice of beets also aids in blood purification.
