Diabetes brings with it lots of food restrictions and diet changes which needs to be maintained! The best foods for diabetes are said to be the ones which are not processed; they are the ones which include plenty of fresh vegetables and fruits in different forms. Including these healthy power foods in your everyday diet help to fulfill all nutritional requirements while lowering all risks and complications that diabetes brings. Here are some of the best super foods which you need to incorporate in your meal plan which will help in improving your overall health.
Here Are 8 Best Superfoods For Diabetic People:
Pumpkin Seeds Snacks or for Breakfast
If you are too fond of sugary and hate fat foods, a good snack substitute which offers much taste and great crunch are the pumpkin seeds. These are a healthy treat which are high in unsaturated fats and iron, which are actually good for your heart. However, this means that just as in case of other snacks you need to have this in balanced proportion. You can have 2 tablespoons in a day which adds up to just 5 grams of carbohydrates in a day. You can have it with milk for breakfast.
Broccoli Soup and Salad
Broccoli is popular for being anti-diabetes. It is rich in a compound known as sulforaphane that works to trigger several anti-inflammatory processes which help in controlling blood sugar. It also helps in protecting blood vessels so that there is no cardiovascular damage which is closely associated with diabetes. Research has revealed that one of the main reasons for death of diabetics is heart disease. Thus, broccoli soup or salad is healthy and works as a life saver and super food for all those suffering from diabetes. Sulforphane present in broccoli helps the natural detox process of the body. It is known to turn all dangerous cancer causing chemicals to better harmless forms so that the body can release them immediately.
Asparagus has a wonderful taste which makes it a favorite for many people. This is a nonstarchy vegetable which is highly beneficial for those suffering from diabetes. This super food has just 20 calories, 2 grams of fiber and 5 grams of carbohydrates per serving. This is extra high in glutathione which is an antioxidant and plays an important role in easing many diseases which include cancer, aging, heart ailments and primarily diabetes. Including boiled or roasted asparagus in daily diet is highly recommended for all those suffering from diabetes.
Cranberry Smoothie or Yogurt
Consuming cranberries is no longer restricted to Holidays and family fun time! Cranberry yogurt or delicious fresh smoothie is a wonder super food is now an integral part of our diet, all through the year, due to its power packed nutrients. It offers a wide number of health benefits which includes prevention and cure of urinary tract infections. Cranberries are specially recommended for people suffering from diabetes due to the high presence of anthocyanins and phytonutrients which helps in keeping blood sugar level low and within control.
Nuts are loaded with plenty of essential nutrients. Consuming peanuts every day and on a regular basis helps in cutting down the risk of getting diabetes, by as much as 20%. If you have a family history of diabetes, it means you are at risk too. Start consuming peanuts regularly. One ounce of peanuts consumed in a day can help in offering the much needed healthy fats to your body along with good hunger management. You can have peanuts in the form of energy bars with breakfast or just as snacks anytime of the day.
Fish is known to help in improving sensitivity. Fishes are rich in Omega-3 fatty acids which help in lowering high glucose concentration in the body which leads to diabetes. If not controlled on time, this concentration is extremely harmful for the body. Fishes are also a good source of lean protein which helps in building the immunity system. There are plenty of fishes to choose from which includes the best of Tilapia, cod or catfish. You can easily grill or roast these as per your choice.
Healthy Vegetable and Fruit Smoothies
People who suffer from diabetes have very low levels of vitamin C. Thus including citrus fruits or vegetables like beans, apricots and radishes, add to the antioxidant deficiency of the body. Its also a great choice for snacks. Including a variety of citrus fruits like limes, oranges and lemons have properties quite similar to insulin, which help in checking type 2 diabetes.
It is well known that chronic inflammation is caused due to foods rich in fat content, poor exercise patterns and too low consumption of vegetables, fruits and good fats, which can all lead to heart attacks and cardiovascular problems. It also reduces the capacity of the body to absorb blood sugar. How to overcome this? Green tea is the only solution which is richly packed with flavanoid which helps in increasing insulin activities and fights inflammation. Just include a cup of green tea everyday and watch the wonders it does to your health.