10 Super Foods to Fight Diabetes

10 Super Foods to Fight Diabetes

By Sujatha Stephen  on: 01 August 2013
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Eating Right is the key to managing diabetes. Some foods have a bigger impact on your blood sugar than others.

Knowing which ones are the best for keeping blood sugar levels steady is especially important when you have diabetes, but it's a good idea for everyone.

Your dietary goal is to choose foods that help keep your blood sugar level on an even keel.

That typically means whole, minimally processed foods.

Here are 10 of the best foods that stabilize -- or even lower -- your blood sugar so you can better manage your diabetes.

#1. VEGETABLES.

Packed with powerhouse nutrients, vegetables are naturally low in calories, and they're full of fiber, so they're plenty filling. 

#2. . FRUITS

Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart. 

Choose whole produce over juice.

Many of the nutrients and a lot of the fiber are found in the skin, flesh, and seeds of fruit, so they’re lost during juicing, and more of the calories and sugar remain. 

#3. BEANS. 

Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. 

This effect is so powerful that it can even lower your overall blood sugar levels. 


#4. CEREALS 

Quinoa is a super grain for many reasons: It’s one of the few non-animal proteins that's considered a "complete protein" in that it has all of the essential amino acids your body needs to build protein molecules. 

Even better, all those benefits come with very little impact on your blood sugar level. 

It's easy to add quinoa to meals.

Try using it in place of white rice as a side.

The right breakfast cereal is your absolute best opportunity to pack more fiber into your day. 

Top your cereal with fruit and you've checked off a fruit serving for the day.

#5. FISH

Fish is a good source of protein, and a great substitute for higher-fat meats.

People with diabetes often have high triglycerides and low levels of HDL, the 'good' cholesterol. Omega-3 fatty acids can improve both numbers. 

Aim to eat fish at least twice a week. Excellent sources of omega-3s are salmon, mackerel, and tuna.

#6. LENTILS

Lentils are smart legumes when managing your blood sugar. 
Lentils are also packed with both soluble and insoluble dietary fiber. 
Soluble fiber turns into a gel-like consistency during digestion, which slows absorption of the sugar molecules in the starch. 

#7.NUTS

Nuts have several things going for them -- and for you.
They're loaded with 'good' fats that fight heart disease. 

These fats have even been shown to help reduce insulin resistance and make blood sugar easier to control.

Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. 

They are rich in fiber and magnesium, both of which may help regulate your blood sugar. 

#8.OLIVE OIL
 
Olive oil is also incredibly versatile. It's appropriate for anything from salads to sautés. 
Best of all, it slows absorption of the carbohydrates it's paired with for a healthier glycemic load overall.

#9.YOGURT

Yogurt is rich in protein and another weight loss powerhouse: calcium. 
Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight -- and are less likely to become insulin resistant. 

#10.CINNAMON
Believe it! Amazingly, just by sprinkling cinnamon on your foods, you could lower your blood sugar. 

Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells.

A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels.

So go ahead and add powdered cinnamon to your whole wheat toast, oatmeal, baked apples, or even chicken dishes.
Or soak a cinnamon stick in hot water to make a soothing and curative cup of cinnamon tea.

Reaching your blood glucose targets hardly requires some efforts which are of course worth it. 

  • Maintain your sugar levels with Healthy Diet 
  • Never Skip your meal , avoid large gaps between meals : else you might get hypoglycemic 
  • Avoid to much of sugar , candies , sweets , rice ... If you wanna have , have them but in moderation ...
  • Moderation is the key to good health 
  • Along with Diet , practice Yoga or indulge in exercise : Get Active in your entire day 
  • People with Diabetes suffer from Diabetic Foot : If you have diabetes always take proper care of your foot and keep your foot and surroundings hygienically clean 
     


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Sujatha    Stephen

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Nutritionist/ Dietician in Dilsukh Nagar, Hyderabad, India 

Hi, my name is Sujatha Stephen . Starting out as a science graduate, I wasn't sure what direction to go in. I knew I wanted to help people with their overall health, but I didn't know how to choose a specific group of people.  The more confused I became as I thought about the specific medical direction I wanted to go into. As I attended a seminar on health and nutrition in my junior year, the answer finally came to me ... the basis of good health is proper nutrition!!! At that moment I knew I didn't have to choose a specific group of people to help. I could help everyone with preventative measures through diet and nutrition! From that point on, I was hooked on learning everything I possibly could about human nutrition. I truly believe that proper nutrition is the basis of good health and can be a preventative of many chronic illnesses, along with good fitness habits. My passion for nutrition and fitness has expanded throughout the years.  Now, I am on a mission to help as many people as I possibly can live healthier and happier lives. 
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