New Delhi: A diet rich in vegetables, fruits, and healthful proteins can have significant benefits for people with diabetes. Balancing certain foods can help maintain health, improve overall well-being, and prevent future complications.
Here is a list of the best foods that will help you to control diabetes:
Leafy Greens
Green leafy vegetables are packed full of essential vitamins, minerals, and nutrients. They also have minimal impact on blood sugar levels. Leafy greens, including spinach and kale, are a key plant-based source of potassium, vitamin A, and calcium. They also provide protein and fiber.
Avocados
Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels
Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI). This makes them an ideal snack for people with diabetes, especially since obesity increases your chances of developing diabetes. Avocados may have properties specific to preventing diabetes.
Chia SeedsÂ
Chia Seeds are a wonderful food for people with diabetes. They’re extremely high in fiber, yet low in digestible carbs. In fact, 11 of the 12 grams of carbs in a 28-gram (1-ounce) serving of chia seeds are fiber, which doesn’t raise blood sugar. The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.
Chia seeds may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in individuals with diabetes. Additionally, chia seeds have been shown to help reduce blood pressure and inflammatory markers.
Beans
Beans are an excellent food option for people with diabetes. They are the source of plant-based protein, and they can satisfy the appetite while helping people reduce their carbohydrate intake.
Beans are also low on the GI scale and are better for blood sugar regulation than many other starchy foods. Also, beans may help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than it does other carbohydrates.
Broccoli
Broccoli is one of the most nutritious vegetables around. A half-cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium. Eating broccoli sprouts may help lower insulin levels and protect against cellular damage. Broccoli may also help manage your blood sugar levels.
 Extra-Virgin Olive Oil
Extra-virgin olive oil is extremely beneficial for heart health. It contains oleic acid, a type of monounsaturated fat that has been shown to improve glycemic management, reduce fasting and post-meal triglyceride levels, and have antioxidant properties. This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.
Flaxseeds
Flaxseeds are incredibly healthy food. Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.
A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management.
Strawberries
Strawberries are one of the most nutritious fruits you can eat. They’re high in antioxidants known as anthocyanins, which give them their red color. Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors for people with type 2 diabetes. Strawberries also contain polyphenols, which are beneficial plant compounds with antioxidant properties.
