7 TYPES OF FOOD FOR DIABETICS
Adding good foods for diabetics in the diet helps to reduce blood sugar, reduce inflammation, thereby controlling diabetes to prevent dangerous complications related to the heart and kidneys.
The following is a list of 7 foods that are good for diabetics, including type 1 and type 2 diabetes.
1. Broccoli
Broccoli contains a compound called sulforaphane, which, according to research in the journal Oxidative Medicine and Cellular Longevity, activates several anti-inflammatory processes that may control blood sugar and protect blood vessels from free radicals. Cardiovascular damage is often the result of diabetes. (Cardiovascular disease is the leading cause of death for people with diabetes.)
Sulforaphane also helps activate the body's natural detoxification mechanism. It acts on enzymes that turn carcinogens into more harmless forms that the body can easily get rid of.
2. Fish
Fish is rich in protein that helps you feel full and omega3 fatty acids DHA and EPA, which are extremely good for the heart. A study published in 2016 in the journal Food & Nutrition Research found that a diet rich in omega-3 fatty acids may help prevent cardiovascular disease and reduce inflammation in people with high blood pressure and/or diabetes. A diet high in fish may reduce the risk of complications from diabetes.
3. Olive oil
A study published in the journal Diabetes Care in 2019 found that overweight or obese people with prediabetes or type 2 diabetes who exercised and followed a calorie-restricted and olive oil diet were more likely to lose weight. more weight loss, better glycemic control, and more insulin sensitivity than the standard healthy eating advice control group.
Olive oil contains oleic acid that helps improve triglyceride and HDL cholesterol levels, which is good for type 2 diabetes. Polyphenol antioxidants help reduce inflammation, protect blood vessel cells, keep LDL cholesterol from oxidizing. and lower blood pressure, improve heart health.
4. Sweet potatoes
An analysis of several studies published in 2013 found that sweet potatoes reduced A1C readings by 0.30 to 0.57% and fasting blood sugar by 10 to 15 points compared to placebo, despite although the authors conclude that more research is needed. (Hemoglobin A1C is a measure of long-term high blood sugar.) Sweet potatoes contain anthocyanins, the natural pigments that give sweet potatoes their deep orange color, and antioxidants, compounds that help protect your cells. you from damage caused by harmful molecules called free radicals.
5. Cinnamon
Cinnamon contains hydroxychalcone, which can stimulate insulin receptors on cells thereby improving the body's ability to absorb sugar in blood. A study published in 2019 in the International Journal of Food Science found that consuming 1 to 2 teaspoons (3 to 6 grams) of cinnamon per day had a positive effect on blood glucose levels. Cinnamon is also rich in polyphenols, antioxidants that protect the body from cancer and also reduce systemic inflammation, good effects and prevention of diabetes and heart disease.
A study published in Metabolism: Clinical and Experimental in 2017 found that the essential oil in cinnamon could be used as a treatment to combat obesity, a risk factor for type 2 diabetes.
6. Turmeric
Curcumin, the active ingredient in turmeric, regulates fat metabolism in the body. Curcumin acts directly on fat cells, pancreatic cells, kidney cells, and muscle cells, reducing inflammation and blocking the action of tumor necrosis factor that causes cancer. Experts believe that the combined action of all these factors gives curcumin the power to reverse insulin resistance, high blood sugar and high cholesterol, and other symptoms associated with obesity. a risk factor for type 2 diabetes.
7. Dairy products
According to research, the calcium and magnesium in milk, cheese, and yogurt can make your body more sensitive to insulin, including a study published in the American Journal of Epidemiology. In another 2017 study in the journal Nutrients, researchers studied more than 130,000 Korean adults aged 40-69, and they found that the more milk the participants drank, the less milk they drank. are at risk for metabolic syndrome, a group of symptoms that increase the risk of diabetes and heart disease.
The following is a list of 7 foods that are good for diabetics, including type 1 and type 2 diabetes.
Broccoli contains a compound called sulforaphane, which, according to research in the journal Oxidative Medicine and Cellular Longevity, activates several anti-inflammatory processes that may control blood sugar and protect blood vessels from free radicals. Cardiovascular damage is often the result of diabetes. (Cardiovascular disease is the leading cause of death for people with diabetes.)
Sulforaphane also helps activate the body's natural detoxification mechanism. It acts on enzymes that turn carcinogens into more harmless forms that the body can easily get rid of.
2. Fish
Fish is rich in protein that helps you feel full and omega3 fatty acids DHA and EPA, which are extremely good for the heart. A study published in 2016 in the journal Food & Nutrition Research found that a diet rich in omega-3 fatty acids may help prevent cardiovascular disease and reduce inflammation in people with high blood pressure and/or diabetes. A diet high in fish may reduce the risk of complications from diabetes.
3. Olive oil
A study published in the journal Diabetes Care in 2019 found that overweight or obese people with prediabetes or type 2 diabetes who exercised and followed a calorie-restricted and olive oil diet were more likely to lose weight. more weight loss, better glycemic control, and more insulin sensitivity than the standard healthy eating advice control group.
Olive oil contains oleic acid that helps improve triglyceride and HDL cholesterol levels, which is good for type 2 diabetes. Polyphenol antioxidants help reduce inflammation, protect blood vessel cells, keep LDL cholesterol from oxidizing. and lower blood pressure, improve heart health.
4. Sweet potatoes
An analysis of several studies published in 2013 found that sweet potatoes reduced A1C readings by 0.30 to 0.57% and fasting blood sugar by 10 to 15 points compared to placebo, despite although the authors conclude that more research is needed. (Hemoglobin A1C is a measure of long-term high blood sugar.) Sweet potatoes contain anthocyanins, the natural pigments that give sweet potatoes their deep orange color, and antioxidants, compounds that help protect your cells. you from damage caused by harmful molecules called free radicals.
5. Cinnamon
Cinnamon contains hydroxychalcone, which can stimulate insulin receptors on cells thereby improving the body's ability to absorb sugar in blood. A study published in 2019 in the International Journal of Food Science found that consuming 1 to 2 teaspoons (3 to 6 grams) of cinnamon per day had a positive effect on blood glucose levels. Cinnamon is also rich in polyphenols, antioxidants that protect the body from cancer and also reduce systemic inflammation, good effects and prevention of diabetes and heart disease.
A study published in Metabolism: Clinical and Experimental in 2017 found that the essential oil in cinnamon could be used as a treatment to combat obesity, a risk factor for type 2 diabetes.
Curcumin, the active ingredient in turmeric, regulates fat metabolism in the body. Curcumin acts directly on fat cells, pancreatic cells, kidney cells, and muscle cells, reducing inflammation and blocking the action of tumor necrosis factor that causes cancer. Experts believe that the combined action of all these factors gives curcumin the power to reverse insulin resistance, high blood sugar and high cholesterol, and other symptoms associated with obesity. a risk factor for type 2 diabetes.
7. Dairy products
According to research, the calcium and magnesium in milk, cheese, and yogurt can make your body more sensitive to insulin, including a study published in the American Journal of Epidemiology. In another 2017 study in the journal Nutrients, researchers studied more than 130,000 Korean adults aged 40-69, and they found that the more milk the participants drank, the less milk they drank. are at risk for metabolic syndrome, a group of symptoms that increase the risk of diabetes and heart disease.
