Diabetes can get serious if not controlled. But these 10 food items can work wonders for you as these are safe to be consumed by diabetes patients. Let’s learn about these food items in detail.
A healthy eating plan is one of the key tips to control diabetes. Regular exercising along with a healthy diabetic diet can help regulate blood sugar levels (glucose), manage weight and reduce risks of high blood pressure and heart diseases. There are a number of great superfoods that every diabetic must have to stay healthy. This article will give you an insight on the best food for diabetes and why.
Contents:
10 Best Diabetes Food: Nutritional Profile
| Food Type | Apple Cider Vinegar | Garlic | Ginger | Spinach | Egg | Avocado | French Beans | Nuts | Fatty Fish | Broccoli |
| GI score | 40 | 30 | 15 | 32 | 0 | 40 | 15 | 15 | 0 | 15 |
| Best advantage | Vitamins B1, B2 & B6 | Vitamin C & B6 | Vitamin B & C. | vitamin C & K, vitamin K, Iron, Calcium. | Vitamins A, B5, B12, K & Calcium | Vitamin B, C, E & K | Fiber, Iron, Calcium, Potassium | Magnesium, Vitamin E, Omega-3 & Fiber | Omega-3 fatty acids, Vitamin D | Vitamins A, C & K, Fiber, Potassium |
10 Best Food Items That Help Lower Diabetes
1. Apple Cider Vinegar
Glycemic Index (GI): 40
Made from fermented apples and water, ACV causes slow emptying of the stomach. Thus, prevents spikes in glucose levels and makes it a good food for diabetes as it helps increase insulin sensitivity, which can lower blood sugar. It has several other health benefits such as aiding weight loss, improving cardiovascular health.
2. Garlic
Glycemic Index (GI): 30
Vitamin B6-rich garlic is recommended in the list of foods for diabetes as it metabolizes carbs at a regulated pace, so there is no sudden change in glucose levels, thereby helping to manage diabetes. Garlic is also rich in vitamin C, manganese, selenium, phosphorus, calcium. Garlic is also an appetite stimulant, blood pressure regulator that prevents constipation and helps in muscle pain relief and strength-building.
3. Ginger
Glycemic Index (GI): 15
Eating around 4 grams of ginger a day can help lower glucose levels and regulate insulin production. Ginger is rich in vitamin C and B vitamins like thiamine, riboflavin, and niacin, and minerals such as iron and calcium. It can also relieve headaches and muscle and joint pains, lower cholesterol and blood pressure.
4. Spinach
Glycemic Index (GI): 32
People often wonder what can diabetics eat? Well, spinach. As it is a rich source of soluble fiber, spinach does not cause immediate spikes in blood sugar levels. Spinach contains vitamin A, vitamin C, vitamin K1, folic acid, iron, and calcium. It helps to boost hydration, curb appetite, prevent osteoporosis, and reduce blood pressure.
5. Egg
Glycemic Index (GI): 0
Due to their high protein content, eggs can control postprandial blood glucose levels as well as improve insulin sensitivity. Rich in Vitamins A, B5, B12, D, E, and K; folate, phosphorus, calcium, and zinc, eggs help control cholesterol, lower triglyceride levels, and improve eye health, as well as aid in weight loss.
6. Avocado
Glycemic Index (GI): 40
Avocados are always on the list as healthy foods for diabetics because they are high in fiber and healthy fat and low in carbohydrates, which means they have little effect on glucose levels. They contain Vitamin B, C, E, and K. Avocados can help lower cholesterol and triglyceride levels and are great for vision.
7. French beans
Glycemic Index (GI): 15
High in fiber and low in carbs, French beans are a great way to control glucose levels. They contain protein, fiber, folate, iron, calcium, potassium, and magnesium. They help maintain heart health, reduce the risk of cancer, prevent fatty liver, and improve bone health.
8. Nuts
Glycemic Index (GI): 25
Regular consumption of nuts may lower blood sugar and HbA1c levels (a marker for long-term glucose level management). High in monounsaturated fat, omega-6, and omega-3 polyunsaturated fat, fiber, protein, magnesium, and vitamin E, nuts also improve heart and bone health, reduce the risk of age-related diseases such as Alzheimer’s, and aid digestion.
9. Fatty fish
Glycemic Index (GI): {Salmon for example is 0}
Fatty fish, which are high in Omega-3 fatty acids, help regulate postprandial blood sugar levels. Fatty fish also contains vitamins D and B2 (riboflavin) and minerals such as calcium and phosphorus, iron, and zinc. Fatty fish has cardiovascular benefits such as lowering blood pressure. They also help prevent eye disease, alleviate mood, and are important for the development of the fetal brain.
10. Broccoli
Glycemic Index (GI): 15
Research has found that broccoli contains sulforaphane, which helps manage blood sugar levels. It is also rich in fiber, potassium, selenium, phosphorus, and vitamins A, C, and K.Broccoli also helps to keep the heart, bone, and skin healthy and aids in digestion.
Why Is It Important to Control Blood Sugar?
It is important to keep a check on your blood sugar level in order to avoid long-term illnesses that can turn out to be devastating. Unmonitored blood sugar levels can lead to risks of. heart diseases, kidney failure and loss of sight.
Don’t Have Time To Read?
- A diabetic must have broccoli, tomato, carrots etc.
- Some of the best diabetic fruits that can manage blood sugar levels are apples, bananas, grapes, watermelon and oranges.
- A diabetic must consume low fat dairy products.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
Pineapple, Sweetened Cranberries, Raisins, Figs, Tangerines, Mangos, and Lychees are fruits to avoid if you have diabetes.
Fruits low in sugar for diabetes are Blackberries, Watermelon, Oranges, Strawberries, Cantaloupe, Grapefruit, and Lemon. It’s a good idea to limit your sugar intake, but controlling your sweet appetite may be a challenging task.
Yes, oranges are a diabetic-friendly fruit. Foods high in fiber and with a moderate glycemic index are advisable for diabetes. Oranges are high in fiber and have a GI of between 40 and 50. Furthermore, the fruit contains natural sugar, which diabetes may safely ingest.