Diabetes is a lifestyle disorder in which blood glucose or blood sugar levels are very high. The disorder symptoms include increased thirst, urination, hunger, fatigue, blurred vision, and unexplained weight loss.
The disorder and its symptoms can be brought under control by following a well-organized diabetes diet chart.
If you have diabetes, it can be difficult to find the best foods to eat.
This is because your main goal will be to control your blood sugar level.
However, it is also important to eat foods that help prevent diabetes complications such as heart disease.
Here are the 10 Food Lists That Will Control Your Diabetes, both type 1 and type 2.
1. Pulses & Legumes:
Pulses and legumes are another part of every regular diet, another rich source of protein and fibre. This makes it easy to consume, even when you have to follow a specific diabetes diet plan. The low glycemic index of various nutrient-filled pulses adds to the benefits they provide.
10 Food Lists That Will Control Your Diabetes
2. Leafy Greens:
Leafy vegetables are low in calories and also known as-
- Salad greens.
- Leafy greens.
- Pot herbs.
- Vegetable greens.
- Simply greens.
Plant leaves are eaten as vegetables, sometimes with tender petioles and shoots.
Spinach, kale, and other leafy greens are rich in many vitamins and minerals, such as vitamin C. A recent study showed that high blood sugar levels led to decreased fasting blood sugar levels for people with type 2 diabetes or high blood pressure levels.
10 Food Lists That Will Control Your Diabetes
3. Fatty Fish:
Fatty fish also called oily fish, fatty fish is the best source of two of the three most important omega-3s (EPA and DHA). Unlike fatty saturated fats in meat, these fatty acids are considered good fats.
Adequate intake of these fats regularly is significant for people with diabetes, who are at increased risk of heart disease and stroke.
A nut is a delicious and nutritious fruit made from an inedible hard shell and a seed, which is usually edible. In common usage and the culinary sense, a wide variety of dried seeds are called nuts.
Nuts help improve the heart health of people who have diabetes, and nuts also improve blood sugar levels.
According to the US Department of Agriculture, nuts’ amount of nutritious carbs is 1-ounce (28-gram).
- Cashews: 7.7 grams.
- Walnuts: 2 grams.
- Almonds: 2.6 grams.
- Brazil nuts: 1.4 grams.
- Hazelnuts: 2 grams.
- Pistachios: 5 grams.
- Pecans: 1.2 grams.
- Macadamia: 1.5 grams.
- Peanuts: 7.3 grams.
All nuts have good fibre content and are low in digested fibre, although they may have different levels. Research on each type of nuts has shown that their intake can reduce HbA1c, inflammation in the body, blood sugar, and LDL levels.
Beans are affordable, easy to prepare, and healthy. All types of beans are a great source of fibre.
This is important because most Americans do not get the recommended 25 to 38 grams each day compared to India’s people.
According to research, the nutritional profile of one bean is different from another bean. However, as an example, boiled pinto provides 1 cup (171 grams) of beans.
- Fat: 1.2 grams.
- Protein: 21 grams.
- Calcium: 8% of the Daily Value (DV).
- Fibre: 15 grams.
- Folate: 74% of the DV.
- Iron: 20% of the DV.
- Phosphorous: 25% of the DV.
- Potassium: 21% of the DV.
- Carbs: 45 grams.
- Magnesium: 21% of the DV.
Quantities found in beans:
- Vitamins K.
- Vitamins B6.
- Vitamins B1.
- Vitamins E.
Beans can also help prevent diabetes. Beans have a shallow glycemic index, which is important for the management of diabetes.
6. Shirataki Noodles:
Shirataki noodles are good for diabetes and weight management. These noodles are long and white in color.
Shirataki noodles are often called miracle noodles or konjac noodles.
It is grown in Japan and is processed in the shape of noodles or rice known as shirataki.
These noodles are high in glucomannan, a type of fibre that has impressive health benefits. In fact, glucomannan has been shown to reduce weight in many studies.
Glucomannan is a type of sticky fibre that helps you feel full and satisfied.
According to one study, glucomannan significantly reduced fasting blood sugar, serum insulin, and cholesterol levels in mice with diabetes.
The source of the 3.5-ounce (100-gram) serving trustee shirataki noodles contains just 3 grams of digestible carbs and just 10 calories per serving.
To ensure a noodle-like texture, cook the noodles for several minutes in a pan over high heat without excess fat.
7. Fresh Fruits:
The fruit is a tasty way to curb hunger between meals. They have high nutritional values, and high fibre content is good for bowel movements.
However, some fruits have high sugars, which may not be right for diabetic patients. But as the mango fruit has a high sugar content, you can include it in the diabetes diet chart, which contains moderate amounts of Indian food.
Recommended list of fruits is:
Flax seeds and flaxseed oil have many health benefits that help a lot of people who have diabetes. Because they are rich in fibre, omega-3 fatty acids, and unique plant compounds, they can control blood sugar, improve insulin sensitivity, and reduce heart disease risk factors.
Flaxseeds have a hard and nutritious external element, so one way of flaxseeds is to soak them in water overnight and consume flaxseeds water the next morning.
A portion of their insoluble fibre is made up of lignan, helping reduce heart disease risk and improve blood sugar management.
If you have a gastric problem, it is not advisable to eat them plain because they contain fibres. Mix them with other nuts and seeds and add once to your mark-mix.
If a person has type 1, type 2, or gestational diabetes, it helps keep diabetes under control and reduces the risk of stroke, heart disease, and other health problems caused by diabetes.
Besides, a healthy diet helps a person to manage diabetes better. Among the healthy food choices that a person with diabetes can make, avocado food qualifies in the ‘eat often’ category.
Avocado is rich in vitamins A, B, C, E, and K; Minerals; Dietary fibre, and antioxidants. The fruit is high in unsaturated fat despite being fatty, which is a healthy fat.
Avocados have a rich, buttery taste and lend a creamy texture to your foods, giving them the perfect choice of cheese, yogurt, eggs, milk, cream, or butter.
The broccoli is a nutritious green plant in the cabbage family with large flowering heads, small foliage leaves, and broccoli stalks eaten as a vegetable.
Broccoli is high in many nutrients including:
- Vitamin K.
- Vitamin C.
If you want to enjoy this green veggie then you can take it both raw and cooked, but recent research suggests that eating it with gentle steaming provides the best health benefits.
Nutrition facts for 1 cup (91 grams) of raw broccoli are:
- Calories: 31.
- Fat: 0.4 grams.
- Water: 89%.
- Fibre: 2.4 grams.
- Protein: 2.5 grams.
- Sugar: 1.5 grams.
- Carbs: 6 grams.
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