Not all foods are good for people with diabetes. Blood sugar levels that easily jump up makes you need to be careful and careful in choosing foods that are consumed. So that your health condition remains stable, let’s, consume a variety of healthy foods that are recommended for diabetics below.
List of healthy foods for diabetics
Here are healthy food choices that can be consumed by people with diabetes:
1. Dark green vegetables
Spinach, mustard greens, broccoli, and kale include dark green leafy vegetables that are rich in vitamins and minerals. This line of vegetables contains vitamins A, C, E, K, iron, calcium, and potassium which are able to meet the daily needs of vitamins and minerals with diabetes.
Low calorie and carbohydrate content also does not directly make blood sugar levels rise. The fiber that is contained can also make you feel full longer. For that, there’s no harm in eating green vegetables every day if you have diabetes.
2. Fish that are rich in omega 3 fatty acids
Omega 3 is one of the nutrients that can help control blood pressure in diabetics so it is not too high. In addition, omega 3 fatty acids can help reduce the emergence of complications due to diabetes such as heart disease, inflammation, and hypertension.
One of the best sources of omega 3 is fish. To get important benefits from this one nutrient, try consuming salmon, sardines, and albacore tuna.
Try to process it by baking or steaming it so that there are no excess carbohydrates and calories which actually makes this process unhealthy.
The American Diabetes Association Standards of Medical Care Diabetes recommends people with diabetes to eat fatty fish twice a week.
A study initiated by Young-Cheul Kim at the University of Massachusetts Amherst stated that soy is a healthy food for diabetics.
Soybeans contain isoflavones which can reduce diabetes and risk of heart disease. Eating foods containing soy have been proven to reduce cholesterol, blood sugar levels, and increase insulin sensitivity.
Insulin sensitivity is a condition that describes how sensitive the body’s cells are in responding to insulin. When the sensitivity is high, the body’s cells are able to use blood sugar more effectively thereby reducing its level in the blood.
In addition, soy is also rich in protein and fiber with a low glycemic index. Foods with low glycemic index values help keep blood sugar levels stable.
Not only that, fiber and protein also help people with diabetes full longer. You don’t get crazy when you eat, which can make the disease worse.
Therefore, start eating soy regularly. Soy-based foods can also be a healthy snack that buffs the stomach when hungry.
4. Milk and yogurt
It’s no secret that dairy products and yogurt are rich in calcium and vitamin D. However, did you know that both are good foods for diabetics?
A study published in The Journal of Nutrition states that dairy products including yogurt have high quality vitamins, minerals and proteins that are good for people with diabetes.
In addition, dairy products and yogurt also have a low glycemic index. That is, blood sugar will not surge rapidly or tend to be stable if you eat this food.
Greek yogurt is a recommended food for diabetics because it contains healthy probiotics, calcium, and protein. This type is also better than regular yogurt because of its higher protein content and lower carbohydrate.
All the nutrients present in dairy products and yogurt help accelerate metabolism and reduce the risk of insulin resistance in diabetics.
5. Non-starch vegetables
Not many people know that some vegetables contain starch and some do not. Starchy vegetables are vegetables with high carbohydrate content with a high glycemic index value.
While non-starch vegetables are sebal, carbohydrates tend to be low with a low glycemic index. When the glycemic index of foods is low, you don’t need to worry that these foods will make your blood sugar levels high.
Precisely foods with a low glycemic index keep blood sugar stable because its absorption tends to be slow. For this reason, this type of food is highly recommended for diabetics. A variety of non-starch vegetables that you can consume are broccoli, mustard greens, and carrots.
A study conducted in 2011 found the fact that eating 200 grams of raw tomatoes (1.5 medium tomatoes) every day can reduce blood pressure in people with type 2 diabetes.
From here, the researchers concluded eating tomatoes can help reduce the risk of heart or cardiovascular disease for people with type 2 diabetes. The reason is that cardiovascular disease is one of the complications of a disease that is prone to attacking people with diabetes.