To select foods for your daily diet when you have diabetes can be tough. While figuring out the best food to eat, the main goal is to keep blood sugar level well controlled. Figuring out the best food, one can eat in diabetes is also tough because one has to keep eye on excess weight, excess weight is the single most important cause of type 2 diabetes. The optimal food for diabetes are high nutrients, low glycemic load (GL) foods, not only this these foods also help prevents diabetes in the first place. There is a number of researches going on how to prevent diabetes and in all upcoming year, things will be very advanced in the field of prevention of diabetes. But the key factor will likely remain a healthy lifestyle. Other than the selective healthy foods, the main factor is how you holding up your body that means how many hours you are giving yourself for daily workout and meditation which is very necessary to maintain a balanced healthy lifestyle. So here is the list of foods you can go for in both diabetics type 1 and type 2.
1. Green Leafy Vegetables
We have heard this many times from mothers that green vegetables do wonder to our health. There is no doubt that green vegetables are one of the miracles for humans because of its package that comes full of essential vitamins, minerals, and nutrients. It also has minimal impact on blood sugar levels. There are a number of green leafy vegetables out there such as spinach, collard greens, kale, cabbage, bok choy, and broccoli, etc. These are the key plant-based source of potassium, vitamin A and calcium. Many studies suggested that kale juice can help to regulate blood-sugar levels and improve it at good level. One can include the leafy greens in salads, side dishes, soups, and dinners.
2. Whole Grains
Mostly we find packed refined white grains out there in the market most of the restaurants use the refined white grain than whole grains, but the truth is whole grains contains a high amount of fiber and more nutrients than refined white grains and its easily affordable. The whole-grain diet that rich in high fiber is important for people with diabetics because it slows down the digestion process and it helps keep blood sugar level stable. The whole-grain diet includes brown rice, whole grain bread, whole grain pasta, buckwheat, quinoa, millet bulger, and rye, etc.
Beans are the affordable source of protein, fiber, and vitamins that offer many health benefits. Beans are the Fabaceae family plant and are classified as legumes. Protein is an essential nutrient and it easily comes in great amount with beans. It is an excellent food option for people with diabetes. There is a wide range of beans people can choose from, listed here:
- Lima beans
- Black beans
- Kidney beans
- Garbanzo beans
- Navy beans
- Pinto beans
- Red beans
- Black-eyed peas
These beans contain important nutrients including iron, potassium, and magnesium that are great for weight loss and other health benefits and so are the great option for the people with diabetes.
4. All the nuts especially walnuts
Should you go all nuts? Yes, you should. It’s the best gift that nature gifted us with. You can call it bigger things comes in smaller packages. These small packages are full of unlimited health benefits such as heart-healthy fats, protein, vitamins, and minerals, etc. Walnuts especially high in omega 3 fatty acids which are very beneficial for good heart health. There is a higher risk of heart disease or stroke to the people with diabetics, so it is very important to include these fatty acids through the diet.