Figuring out a perfect diabetic diet plan is not so simple. To make such a plan we have to know about the foods as well.
Therefore, we are going to teach you about the 10 best foods to make a diabetic diet plan. First, we have to think about the blood sugar level controlling. Second, is to avoid diabetes complications.
Here are those 10 best foods.
Fatty fish with a diabetic diet plan
What are the fatty fish? Salmon, sardine, herring, anchovies, mackerel are some examples for fatty fish. You have to keep in mind that this is one of the healthiest foods on the earth. In fact, these fish contains omega-3 fatty acids, DHA and EPA. These nutrients are helpful to our heart health.
It is highly recommending of consuming such foods for diabetes. Adding these fish into your diabetic diet plan is very important indeed.
In fact, DHA and EPA improve our arteries health. This will protect the line cells of our blood vessels. People who eat fatty fish regularly are able to reduce the risk of developing heart diseases. In addition to that, studies show the reduction of triglycerides and inflammatory markers in older people who eat fatty fish 5-7 days a week for 8 weeks.
Furthermore, fatty fish contains more proteins. This will feel your stomach full and increase the metabolic rate.
Adding leafy greens to a diabetic diet plan
As we know, leafy greens are highly nutritious and low in calories. In addition, amount of digestible carbohydrates are very much low in leafy greens.
Furthermore, leafy greens such as spinach, kale are good sources of vitamins and important minerals. Low carbs help to reduce blood sugar levels.
Leafy greens are good sources of vitamin C. In fact, vitamin C helps to reduce inflammation and fasting blood sugar levels of type 2 diabetes.
Adding leafy greens to your diabetic diet plan means, adding more antioxidants to your meals. In example, lutein and zeaxanthin are highly abundant antioxidants in leafy greens.
Antioxidants help to protecting our eyes. Eye complications are common among diabetes patients.
Cinnamon is a spice. Adding cinnamon to your diabetic diet plan will helpful to control diabetes. In fact, cinnamon can reduce blood sugar levels. A study shows that, longer consumption of cinnamon helps to reduce hemoglobin A1c.
In addition to that, cinnamon reduces cholesterol and triglyceride levels. Nevertheless, you should limit the intake of cassia cinnamon. A study shows that the coumarin in this cinnamon increase a risk of developing some health problems.
Effects of eggs to diabetic diet plan
Adding eggs to your diabetic diet plan will give you some amazing results. As you know, eggs help to full our stomach for hours. This will reduce the consumption of more carbs and calories.
In addition to that, eggs reduce the inflammation. Furthermore, it will increase the sensitivity of insulin. Studies show that, eggs help to increase “good” cholesterol (HDL cholesterol) and reduce “bad” cholesterol (LDL cholesterol). It means eggs shape up the cholesterol.
In addition to that, eggs are good sources of antioxidants such as lutein and zeaxanthin. Therefore, adding eggs to your diabetic diet plan to fill up the protein needs will reduce the risk of developing eye complications.
Please make sure to eat the entire egg with the yolk. In fact, egg yolk contains more nutrients than the white does.
Adding chia seeds is a good choice in preparing diabetic diet plan. Fiber rich chia seeds will help you to reduce the consumption of more carbs and calories because it will full stomach. Furthermore, it will reduce the speed of carbohydrate digestion. In fact, this will reduce the rate of adding sugar to blood.
Turmeric is a spice, which reduce blood sugar levels. In addition to that, it reduces inflammation and risk of heart diseases. Therefore, adding turmeric to a diabetic diet plan is very important.
Turmeric also helps to increase kidney health. Kidney failures are common complications in diabetes. The curcumin chemical compound helps to this.
You can use piperine (a chemical in black pepper) to increase the curcumin absorbance.
Greek Yogurt in diabetic diet plan
This dairy product is a good choice in a diabetic diet plan. This will also control blood sugar and reduce the risk of heart diseases.
Greek yogurt contains probiotics and it helps to digestive tract health as well. Furthermore, this promotes weight loss, reduce appetite and decrease calorie intake.
Adding Nuts to a diabetic diet plan
As we all know, all nuts have high dietary fiber and low carbohydrates. Regular consumption of nuts will reduce blood sugar. In addition to that, it reduces inflammation, LDL and HbA1c.
So, do not further hesitate to add nuts to your diabetic diet plan.
Broccoli is a low calorie food. In fact, a cup of cooked broccoli contains 54 calories. Furthermore, it is a low carb food. In addition to those, broccoli is a good vitamin C source.
Adding broccoli to your diabetic diet plan will helpful in lower insulin levels. Furthermore, this is a good source of antioxidants such as lutein and zeaxanthin, which helps to eye health.
Extra-virgin olive oil
If you need to add oil to your diabetic diet plan, you can add extra-virgin olive oil into it in moderate amounts. This will helps to improve HDL also. Because of this is an unrefined, it contains more antioxidants too.
Adding above 10 foods to your diabetic diet plan will help you to reduce blood sugar. In addition to that, these foods will help you to avoid diabetes complications.