Best Nutrition Food for Diabetics

Diabetics are required to be able to adjust his diet as possible, both in terms of quantity, schedule, and 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 are not soaring

Because, the high glucose levels after a meal can trigger the onset of makrovaskuler 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 and provide essential nutrients such as calcium , potassium, fiber, magnesium, vitamin A, vitamin C, and vitamin E. These foods also must not increase blood sugar levels significantly, able to burn fat, reduce inflammation, and have other health benefits.

The recommended foods for diabetics

The following is a list of the 18 best foods recommended for diabetics:

• Dark chocolate
• Broccoli
• Blueberry
• Oatmeal (steel cut)
• Fish
• Olive oil
• Psyllium
• Cannellini beans
• Spinach
• Sweet potato
• Walnut
• Quinoa
• Cinnamon
• Turmeric
• Citrus fruits
• Tomato
• Milk and low-fat yogurt

Check out reviews and description here

Dark chocolate 

The chocolate has flavonoids that can improve insulin sensitivity, reduce insulin resistance, speed up the processing of blood glucose, and reduces the desire to overeat. However, not all chocolate has the same level of efficacy.

One study from the University of Copenhagen in 2008 showed that those who consumed dark chocolate will have a lower desire to eat Sugary foods, salty, or fatty foods Compared those who consumed chocolate milk. Flavanoid content of milk chocolate itself is lower than black chocolate, whereas more sugar and fat.

Dark chocolate can even reduce the amount of pizza consumed volunteers on the same day up to 15%. The content of flavonoids in chocolate may also lower the risk of cancer, control blood pressure, and reduce the risk of heart attack by 2% for 5 years.

Broccoli 

By Warwick University study published in the journal "Diabetes" reported that broccoli contains sulforaphane compounds that improve and protect blood vessel walls to protect from cardiovascular damage due to diabetes.

Sulforaphane also trigger anti-inflammatory processes, control blood glucose levels, improve the body's natural detoxification mechanisms, and increasing the production of enzymes that control the dangerous chemical compounds cause cancer. Any broccoli contains chromium which helps improve insulin sensitivity in the body.

Blueberry 

Blueberries contain both insoluble fiber which removes fat from the body, as well as soluble fiber that is processed much longer in the body and control blood sugar levels. The study by the USDA showed that those who consumed 2 ½ cups of wild blueberry juice every day for 12 weeks can reduce levels of glucose in the blood, depression, and improve her memory.

This is because blueberries contain anthocyanins, a natural chemical compounds that shrink fat cells and stimulates the production of adiponectin, a hormone that regulates blood glucose levels. Increasing levels of adiponectin can keep blood sugar levels remain low and increases the sensitivity of the body to insulin.

American Diabetes Association (ADA) even called blueberry as the "Diabetes superfood" because of health benefits.

Steel cut oats (oatmeal) 

Selection of carbohydrate source is very important for diabetics because a big impact on blood sugar levels. The ADA recommends whole grains such as oatmeal that contain complex carbohydrates and high in soluble fiber. These fibers are digested more slowly by the body so that the blood glucose was controlled.

Oatmeal is also rich in magnesium that helps the body use glucose and secrete insulin properly. Experiments conducted over eight years showed a decreased risk of type 2 diabetes by 19% in women with a diet rich in magnesium, and 31% in women who eat whole grains. Oatmeal can also reduce the risk of heart attack is one of the complications of diabetes.

One type of oatmeal is recommended steel cut oats, oat kernel which are cut into small pieces. Oat of this type has a lower glycemic index than instant oatmeal. Steel cut oats are also experiencing low that most processing takes longer when cooked.

Fish 

Not only rich in protein which makes you feel full longer, the fish also contain omega-3 fatty acids which help relieve inflammation. MMany 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 may exacerbate diabetes and cause weight problems.

To include fish in your diet also helps reduce the risk of various diseases, especially stroke which became one of the complications of diabetes. Based on research from Emory University in 2010 and then, people who eat baked or broiled fish will have a lower risk of stroke up to 3%.

However, fish fry, fish fast food, and other fried seafood can actually increase the risk of developing the same disease.

Olive oil

One Spanish study published in the journal "Diabetes Care" shows that a Mediterranean diet that includes olive oil can reduce the risk of developing type 2 diabetes by nearly 50% compared to a low fat diet. Diet with olive oil can prevent insulin resistance, abdominal fat accumulation, and decreased adiponectin.

ADA recommends that people with diabetes using olive oil to replace unhealthy fats derived from butter, margarine, and lard. Olive oil is also rich in antioxidants that protect cells from free radical damage, and prevent heart disease.

Psyllium husks

Psyllium is a vegetation rich in fiber that comes from India. taht 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 didnt.

However, the researchers suggest that sufferers wait at least 4 hours after eating before drinking psyllium other medicine, due to the psyllium may block the absorption of it.

Cannellini beans

Almost all of the beans has a low glycemic index and is rich in fiber and protein that are beneficial to diabetics. Cannellini beans, however, frequently used in 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 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.

Spinach

Research in the UK 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.

Sweet potato

One analysis found that the sweet potato was able to reduce the HbA1c by as much as up to 0.3 0.57% and speed up the processing of blood glucose as much as 10 to 15 points.

Sweet potatoes also contain anthocyanin pigment which is naturally give him a dark orange color. Compounds including antioxidants is beneficial as the substance anti inflammatory, anti viral, 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

walnuts contain unsaturated fatty acid called Alpha-linolenik 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 be memberbaiki 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

Quinoa was a staple food that is often used by the Incas. It tastes similar to wheat,  but a closer kinship 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 source of fiber, contain gr 2.6 per ½ cup which helps balance blood sugar levels and make you feel full longer.

Cinnamon

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.

Collard greens

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 vegetables 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

Turmeric has been used to maintain the health of the people of 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 interlukin-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

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.

Tomato

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 disease 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, fat is also a matter that must be considered by diabetics. Many people with type 2 diabetes because the fat deposits in the body of evil that causes the body insensitive to insulin. Therefore, the ADA recommends the consumption of milk and yogurt redah memenuhui needs fats to good fats, calcium, and vitamin D daily you.

Research from the University of Cambridge in fact show that the consumption of low-fat yogurt can reduce the risk of diabetes by 28% compared to not eat at all. Researchers also believe that the beneficial microbes in the yogurt to reduce the inflammation that is often experienced by people with diabetes.

Tags : disease

Subscribe by Email

Follow Updates Articles from This Blog via Email