10 good foods for diabetics: Must include to the menu

Recently, an American Diabetes Association selected 10 good foods for diabetics. Every diabetic should include this food in its menu. This list of foods was selected for its low glycemic index . These healthy, essential vitamins and minerals are calcium, potassium, magnesium, vitamins A, C, D and fiber. Let’s have a review;

A list of good foods for diabetics

berries1. Berries

The most common varieties include raspberries, blueberries, strawberries in addition to blackberries. Berries are laden with antioxidants, vitamin C, potassium plus fiber.

Vitamin C is one of many antioxidants and nutrients that block the damage caused by free radicals, which are accountable for aging and diseases such as cancer, heart disease and arthritis. The consumption of berries protects the body against these diseases while helping to reduce the damage of chemicals and contaminants found in the environment.

The blueberries are rich in phytonutrients, which help the body’s cells to communicate better with each other, avoid mutations at the cellular level and prevent the formation of cancer cells. Blueberries also help reduce cholesterol levels.

citrus-fruits2. Citrus fruits

Among the citrus fruits, good foods for diabetics are oranges, grapefruit, lemons and limes. These fruits are loaded with soluble fiber and vitamin C, which control your diabetics in a good way. Soluble fiber helps regulate levels of blood glucose and blood pressure. Fiber gives you feeling of satiety; a medium orange contains about 62 calories and 3.1 grams of fiber. It is a nutritious snack that keeps you full until your next meal, however help in weight control.

Vitamin C is needed for growth and repair of tissues throughout the body. Helps healing wounds faster and form scar tissue. It also helps repair cartilage, tendons, ligaments, blood vessels, bones as well as teeth.

Vitamin C is water soluble, therefore body does not store it, body consumes it and the leftover amounts excrete through the urine. That’s why body needs a continuous supply of vitamin C daily. Vitamin supplements help but the best way of taking vitamin C is through the fruit so as to obtain the fiber.

dark-green-leafy-vegetables3. Dark green leafy vegetables

Spinach, kale and collard are very low in calories and carbohydrate content. Spinach is very nutritious. Among its highlights vitamins A, B2, B6, C, E and K. Vitamin A is good for eye sight,( Vitamin A helps to improve vision and eye disorders such as age-related macular degeneration, glaucoma and cataracts), skin and fights infection. Spinach is also a source of minerals like iron, calcium, sodium, phosphorus, magnesium and potassium. Iron helps producing blood and calcium is good for bones.

fish4. Fish

The omega 3 fatty acids are found in fish like salmon, tuna, sardines, trout, anchovies and cod liver. It has been proven scientifically that the consumption of omega-3 offers a decreased risk of diabetics. If you suffer from diabetes, you may be at risk for heart disease. Fatty acids help to lower blood pressure, lower triglyceride levels in the blood and reduce coronary heart disease.

low-fat-dairy5. Low fat Dairy

You know that dairy products help you build strong bones and teeth as a source of calcium. Many dairy products are fortified with vitamin D to help absorption of this mineral.

According to the latest scientific research, consumption of vitamin D increased the role of insulinproducing cells in patients of pre-diabetic and helps improving hemoglobin A1C. The results demonstrated that the intake of vitamin D improves the beta cells that produce insulin and metabolize sugars.

tomatoes6. Tomatoes

If tomatoes regularly do served with other vegetables in salads, are an excellent source of vitamins C and A. Both vitamins are good for the skin, if you are diabetic it is important to include in the daily diet as they heal faster your wounds and help forming scar tissue.

walnuts7. Walnuts

It has been proven scientifically that if you include plain or toasted nuts in the daily diet, help controlling glucose and blood lipids. According to research, consuming two ounces of nuts/walnuts a day in place of carbohydrates helps to control blood glucose without affecting your weight.

sweet-potato8. Sweet potato

It’s rich in carbohydrates, so a high-energy food, with the benefit of having a minor glycemic index than potatoes. It comprises fiber, potassium, and like all yellow and green vegetable is high in vitamin A.

beans9. Beans

Whatever variety you prefer, red, white or black-beans are high in fiber, protein, magnesium and potassium. Half cup of beans contains the amount equivalent to one ounce of meat without the saturated fats. Beans alone are not complete proteins, but combined with other grains can be a complete meal. Include beans in your diet, at least twice a week, in place of meat to a diet high in protein and fiber.

whole-grains10. Whole Grains

Wheat germ and bran in unrefined form offer you magnesium, chromium, omega 3 fatty acids and folic acid. It’s confirmed that the exchange of whole grains instead of white rice may reduce the risk of diabetes by 36 percent.

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