When the page “Eating Well” started on Friday, December 17th, 2021, it turns out that there are several foods for diabetics that are safe.
This food, of course, will help meet the diabetic diet and be a powerhouse.
This will keep your blood sugar control up while you are on your diet.
Food for diabetics
Who would have thought, it turns out this fragrant spice claims and has been shown to be effective at keeping blood sugar stable and lowering cholesterol levels.
Just 1/4 teaspoon of cinnamon a day controlled blood sugar and cholesterol levels in a study published in the journal Diabetes Care.
Sprinkle cinnamon in smoothies, yogurt, oatmeal, or even coffee. Another plus of cinnamon is that it adds flavor to food without adding sugar or salt.
Walnuts have been shown to help fight heart disease and can improve blood sugar levels thanks to the high polyunsaturated fat content in walnuts. These healthy fats have been shown to help prevent and slow the progression of diabetes and heart disease. Almonds, pistachios, and pecans also contain these beneficial fats. Nuts are low in carbohydrates and high in proteins and fats, which are good for stabilizing blood sugar. Be sure to pay attention to your portion sizes. One cup of shelled walnuts has 164 calories.
Nuts are high in fiber and protein to keep you feeling full.
As a source of carbohydrates, these nuts have a content of 20 grams at a half-cup dose.
People who add a cup or more of nuts to their diet each day have better control of blood sugar and lower blood pressure. Nuts are inexpensive and versatile. Mix the beans in salads and soups with vegetables.
Whole grains or oatmeal are said to be good enough to help maintain blood sugar balance. The sensitivity to difficulty should also be increased through the regular consumption of oats.
Whole grains like oatmeal are better for blood sugar (fiber helps minimize spikes) and can even help improve insulin sensitivity. Oats contain fiber in the form of beta-glucan, the soluble fiber that causes oats to clump in liquid.
Apparently, this soluble fiber content helps regulate blood sugar. This will slow down the breakdown and absorption of carbohydrates from other foods consumed by diabetics.
5. Milk and dairy products
Not only provides vitamin D and calcium for bone health. This good source of protein can also be found in dairy products. Not to mention that milk and dairy products can help prevent hunger.
Milk, cheese, and yogurt have been shown to help stabilize blood sugar levels, and consuming many of these dairy products can reduce your risk of developing diabetes.
Eating more whole fat (or whole milk) is associated with a lower risk of developing diabetes. Perhaps higher fat levels make you feel full, making you less likely to eat sugary, high-carbohydrate snacks. Note, however, that whole-fat dairy products are higher in calories than fat-free.
Broccoli and other vegetables like kale, cauliflower, and cabbage all contain a compound called sulforaphane.
These anti-inflammatory compounds help control blood sugar and protect blood vessels from damage related to diabetes. Not only is broccoli low in calories and carbohydrates, it is also rich in nutrients, including vitamin C and iron.
Spinach is one of the best sources of magnesium that helps the body use insulin to absorb sugar in the blood and to control blood sugar more efficiently.
These green leaves are also rich in vitamin K and folic acid, along with other important nutrients. Two cups of raw spinach provides just 2 grams of carbohydrates and 14 calories. How to eat spinach, you can chew raw spinach in a salad, mix it with a smoothie, or sauté it with garlic and olive oil as a healthy side dish.
8. Olive oil
Diabetic food is well suited due to its high content of monounsaturated fatty acids. It helps keep blood sugar under control by lowering insulin resistance and helping cells respond better to the body’s own insulin.
Don’t be afraid of the fat in the olive oil. Fat keeps you full, minimizes blood sugar spikes and enables your body to absorb important nutrients such as vitamins A and E.
In addition to being high in protein, salmon is also high in omega-3 fatty acids, which can help maintain a healthy heart by lowering blood pressure and raising cholesterol.
Several other types of fish that are said to have protective effects for diabetics include sardines and mackerel. This type of fish contains omega-3 fatty acids.
These are some foods for diabetics, the contents of which are good for blood sugar and cholesterol control. Discuss the best and safest food intake with your doctor.
Contributors: Julia Kartika Dewi