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Diabetes Diet: The 10 Best Foods for Diabetes Patients

  1. If you already follow a healthy diet with whole grains, fresh fruits and vegetables, healthy fats and lean proteins, then you are already on the way to a long and healthy life and you already have a good step towards controlling your weight and blood sugar. Plus, the foods on this list will probably already make up a big part of your diet.

  1. However, for those who are new to this, this list is probably very useful. Not only are the following foods rich in fiber, antioxidants, and vitamins and minerals, they are also familiar and easy to find. That means you shouldn't hunt for exotic ingredients or shop at specialty grocery stores for foods that will help you cook a healthy meal.

  1. So let's dive right in!

1. Asparagus

  1. For its taste alone, asparagus is a favorite for many. However, this vegetable is also ideal for diabetics as it contains only 5 grams of carbohydrates, 20 calories, and almost 2 grams of dietary fiber per serving. In addition, asparagus is particularly high in an antioxidant called glutathione, which plays a key role in alleviating the effects of aging and many diseases, such as diabetes, cardiovascular disease and cancer.

  1. An example is the preliminary study reported in 2012 in the British Journal of Nutrition, which suggests that asparagus may help control blood sugar and increase insulin production.

  1. Another plus for asparagus is the fact that they are very high in folic acid - half a cup, or about six asparagus, provides a whopping 33 percent of the 400 micrograms of folate per day recommended. Also, foods with folic acid and other B vitamins can lower levels of homocysteine, a risk factor for cardiovascular disease.

  2. Another plus for asparagus is the fact that they are very high in folic acid - half a cup, or about six asparagus, provide a whopping 33 percent of the 400 micrograms of folate per day. Also, foods with folic acid and other B vitamins can lower levels of homocysteine, a risk factor for cardiovascular disease.

2. Avocado

  1. Avocados are known for their monounsaturated fats. By replacing saturated fat with the healthy fats from avocado, they can help drastically reduce cholesterol levels and the risk of heart disease.

  1. There is even a positive link between avocados and diabetes: The American Journal of Clinical Nutrition published a study in 2008 that showed that women who ate a lot of unsaturated vegetable fats, such as those in avocados , Were 25 percent less likely to develop type 2 diabetes compared to women who ate the least amount.

  1. Technically, an avocado is a fruit, but due to its high fat content - 4 grams per 1/4 medium avocado - it should be thought of as a fat. That same serving of avocado contains a nice 2 grams of fiber with only 2 grams of carbohydrates.

  1. Avocados are especially delicious in salads and sandwiches, or make a dressing by mashing half an avocado with a little lemon juice, garlic and olive oil. To speed up the ripening process, place an unripe avocado in a brown paper bag, seal the bag, and leave it on the counter for a day or two.

3. Beans

  1. You probably already know that beans are rich in fiber and a good source of protein, but now there are even more reasons to include them in your diet. In a 2012 study, the researchers found that eating about a cup of legumes daily resulted in better blood sugar control and lower blood pressure.

  1. Furthermore, consuming more fiber can lower the risk of a first stroke. In a recent study, researchers concluded that every 7 grams increase in total dietary fiber was associated with a 7 percent lower risk of stroke.

  1. The advice is to consume at least 25 grams of dietary fiber per day. Half a cup of cooked white beans contains more than 9 grams of fiber and counts as a starch and a protein. You can cook dry beans or use canned beans, but in the latter case you are better off opting for low-salt versions. Beans are also perfectly suited as the main protein source a few times a week, for example in salads, in soups, or as an alternative to ground beef in vegetarian dishes. Beans are also good for your wallet: they are the cheapest protein source available.

4. Fish

  1. The general advice is to eat fish at least twice a week. Unlike most meats, fish is low in saturated fat and cholesterol, plus it is a good source of omega-3 fatty acids - especially fatty fish such as salmon, mackerel, herring, trout, sardines, halibut and albacore tuna. Omega-3 fatty acids lower the risk of arrhythmia (abnormal heart rate), which can lead to sudden death. Omega-3 fatty acids also reduce triglycerides, slow plaque growth in the veins, lower blood pressure, and reduce inflammation in the body. There are also indications that these fats can also reduce the risk of Alzheimer's disease and dementia.

  1. One disadvantage of eating fish is that some species can contain high levels of mercury. While children and pregnant women are advised to avoid these species, the benefits of eating fish may outweigh the potential risks to other people as long as the amount of fish consumed is limited. Eating a variety of seafood will help reduce the amount of mercury in your diet.

  1. A suitable serving of fish is the same as meat or poultry: about 100 grams per person. Although fish could be more expensive than other protein sources, it helps enormously to keep costs down by using home cooking instead of eating in a restaurant.

5. Linseed

  1. Linseed is full of health:

  1. Recent studies make a strong case for including flaxseed in your diet:

  1. While there are no specific recommendations, most health authorities recommend 1-2 tablespoons of flaxseed per day, whole or ground. Enjoy the nutty flavor of the seeds on, for example, breakfast cereals, salads, or mixed in breads and smoothies.

6. Garlic

  1. Garlic, the edible bulb of a plant in the lily family, has been used in medicine and cooking for thousands of years. Garlic is effective against high cholesterol, heart disease, high blood pressure and cancer.

  1. The many benefits of garlic:

  1. Garlic thus offers many different health benefits, such as lowering the risk of many cancers, but it is precisely to improve or even maintain the cancer-fighting properties of garlic. important how you prepare this vegetable. A recent study found that leaving garlic after being squeezed or cut into pieces for about 10 minutes before using it in cooking can dramatically increase its cancer-fighting benefits. Chopping the garlic ensures that active compounds are produced that provide the distinct scent and stronger health benefits. Heating the garlic immediately after chopping leaves none of its cancer-fighting properties. So let it stand for a while!

  1. One clove of garlic per serving is often enough and contains only 1 gram of carbohydrates. Garlic is a great addition to pasta sauces, stir-fries, and many shrimp dishes.

7. Kale

  1. It is no wonder that the popularity of this leafy green vegetable has grown considerably in recent years: kale is delicious, extremely nutritious and a versatile ingredient in the kitchen.

  1. Half a cup of cooked kale contains only 18 calories and 4 grams of carbohydrates. It contains almost all important nutrients, from vitamin A to zinc. The vegetables can also be steamed, baked, microwaved, or stir-fried.

  1. Like spinach, kale is also one of the green leafy vegetables associated with a reduced risk of type 2 diabetes. An analysis of several studies found that people who ate the greatest amount of green leafy vegetables 14 percent were less likely to develop diabetes than people who ate little of this.

  1. Kale (and spinach) contains two pigments, lutein and zeaxanthin, which are beneficial for eye health. Sunlight, cigarette smoke, air pollution, and infections can cause free radicals to form. These two pigments seem to destroy free radicals before they can damage the delicate tissues of the eyes. They also appear to be protective against cataracts.

  1. The best tips for cooking with kale:

8. Melon

  1. When you feel like something sweet, choose the melon with its many varieties, including watermelon and honey melon being the easiest to find. While all types of melon are healthy, the most common varieties have some unique properties:

  1. Watermelon: Like tomatoes, watermelon is a good source of the antioxidant lycopene, which may help protect against some cancers and cell damage associated with cardiovascular disease. When buying watermelon, opt for the varieties without spots or dents. You can store a whole melon at room temperature for up to 10 days. One serving is for diabetics is about one cup of diced melon.

  1. Honeydew melon: A 1 cup serving of honeydew melon contains 50 percent of the daily recommendation for vitamin C, and like other melons, honeydew melon also quickly provides a feeling of fullness, without many calories . Choose melons that are heavy to the touch, slightly fragrant, and have no bruises or soft spots.

  1. Cantaloupe: This juicy melon is an excellent source of both vitamins C and A. Vitamin A supports eye health and also improves night vision. Look for melons that are heavy and have a light fragrance. One portion here is also a cup cut into pieces.

9. Nuts

  1. Nuts are one of the healthiest food choices you can make. Nuts and seeds contain a variety of heart-healthy compounds, including unsaturated fats, omega-3 fatty acids, fiber, vitamin E, plant sterols and L-arginine, which makes arterial walls more flexible and less prone to blood clots.

  1. There is also growing evidence that nuts can improve blood sugar control in type 2 diabetes. In a recent study conducted in Canada, the researchers found that people with type 2 diabetes, who ate about 50 grams of mixed nuts a day, enjoyed a result of lower blood sugar and LDL cholesterol.

  1. Because they don't need to be kept in the fridge, you can take nuts with you wherever you go, making them the ideal snack. A word of caution: Because nuts are very high in calories, it is better to eat them unpeeled, so that you do not eat a whole bag at once.

  1. Recommended servings:

  1. Nut butters, such as peanut butter and almond butter, are another way to enjoy the health benefits of nuts. The recommended serving is 1 tablespoon here, and nut butters can also be used as a protein substitute. Avoid salted, sugared, honeyed, or chocolate-covered nuts, as they add calories, carbohydrates and salt to your diet. Moreover, it is even more difficult to stop eating with these variants.

10. Quinoa

  1. If you are looking for vegetarian options, quinoa is an ideal alternative for meat, but also for other grains. The crop was already consumed by the ancient Incas. It was largely forgotten until it was rediscovered in the 1970s. Although it tastes and even looks like a grain, it is actually a seed.

  1. What makes quinoa so unique is not only the protein content (3 grams per serving of about one third cup), but also the protein composition. The seed contains all nine essential amino acids (amino acids that the body cannot produce), making it a complete protein. In addition to 13 grams of carbohydrates per serving, quinoa also contains folate, magnesium, manganese, iron and vitamin B6. That same serving provides 2 grams of fiber, and very low sodium. Like other whole grains, quinoa is rich in fiber and can therefore help prevent spikes in blood sugar and satisfy hunger.

  1. More than 150 different types of quinoa are now known, but white, red and black quinoa are the most common types. The small grains are cooked in about 15 minutes and are usually eaten as a side dish, such as couscous or rice. However, its mild, nutty flavor also makes quinoa ideal for salads or as a filling in soups.

The Diabetes Diet in Action

  1. Eating healthy AND good food doesn't have to be that difficult if you have to live with diabetes. The main thing is to keep an eye on the portions of carbohydrate-rich foods. However, by making healthy choices, you also ensure that these foods fill you up, so that you are satisfied with a small portion.

  1. It is also ideal to include the above foods in your meals as much as possible. Choose a small serving of quinoa instead of rice. Eat asparagus and kale dishes more often and use beans in salads and soups. Beans, in particular, are an ideal choice for the carbohydrate portion, because they contain so much fiber that your blood sugar levels remain relatively stable and you are also quickly satiated. Add garlic and avocado to your meals as seasonings, eat a handful of nuts as a snack, and reach for melon when you crave something sweet. Eat less meat and more fish and choose a vegetarian meal more often. And linseed is a perfect addition to a green smoothie in the morning or as a spoon in the porridge (also very healthy)!

  1. The most important thing, however, remains this: stay far away from processed and refined carbohydrates (and other processed foods!) And opt for natural products and smaller portions. And do you want to enjoy it now and then, everything in moderation!

Finally ...

  1. As you can see, you can put together a delicious menu that not only keeps your blood sugar levels under control, but also keeps your cravings under control and your taste buds are saturated.

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