Foods with the low glycemic index can help control the levels of sugar in the blood. Read this post from Viral Ventura to learn about seven of the healthiest foods for diabetics.
Do you feel like your meals taste bland and boring after cutting down on sugar? It is important for diabetics to eat nutritious foods with a low GI or glycemic index, as the GI measures how quickly food raises blood sugar levels. Anything with a GI index of 55 and below is good for a diabetic diet. The following are seven of the healthiest foods for diabetes and can help you maintain blood sugar levels and keep you healthier.
Broccoli is a cruciferous vegetable and contains sulforaphane, which has strong anti-inflammatory properties. It helps control the levels of sugar in the blood and helps keep the blood vessels healthy and functioning properly. It protects the body from cardiovascular damage, which can be a result of diabetes. Sulforaphane also helps detoxify the body and converts dangerous compounds into chemicals that don’t harm the body. For best results, add plenty of broccoli to a vegetarian stir-fry or boil it and serve with chicken over steamed brown rice.
Fish has always been hailed as a healthy ‘superfood’. It is crammed with protein and LDLs. Fish fat contains antioxidants and can help reduce inflammation. A diet rich in fish can help you manage your body weight and reduce the chances of getting a stroke or heart disease. Eating plenty of fish has even shown to prevent diabetes from becoming worse. Fish can be seared, broiled or baked for delicious and healthy dinners.
These juicy fruits are full of vitamins and antioxidants. They also contain plenty of fibre and can reduce blood sugar levels and cholesterol levels. Blueberries are also said to help memory and brain function. To get all of the goodness of blueberries, snack on a handful of these as a snack between meals, or add to healthy Greek yogurt.
4. Sweet potatoes
Sweet potatoes have a low GI; in fact, the GI for boiled sweet potatoes is just 46. They are also full of fibre and so they help to fill you up and curb hunger. These properties make sweet potatoes among the healthiest foods out there. They also have anti-inflammatory and antimicrobial properties. You can swap out regular potatoes for sweet ones in your diet.
They may seem dull, but oats can help prevent the onset of type 2 diabetes. Oatmeal contains high levels of magnesium, which helps the body utilise glucose and also secrete insulin properly. They have plenty of fibre and antioxidants, all of which keep the body work properly. Oats make a great addition to any healthy diet. Swap out your sugary cereal for a bowl of warm oats in low-fat milk, seasoned with cinnamon and nutmeg. You could also add blueberries to get an extra dose of vitamin C.
2. Olive oil
People from the Mediterranean region have the lowest levels of diabetes and heart disease – and it may be thanks to olive oil. Olive oil contains half the fat of regular vegetable oil and is also rich in antioxidants. It helps to cut down the risk of heart disease and keeps the cells healthy. You can sauté vegetables in olive oil or drizzle the oil over salads, dips and even use it to sear meat or fish.
1. Dark chocolate
Chocolate is rich in flavonoids or oxidants. It reduces insulin resistance and helps regulate blood sugar levels. However, dark chocolate is much healthier than other kinds of chocolate. It lowers the risk of getting a heart attack or a stroke. It even lowers the blood pressure, making it a hero for people with diabetes and hypertension. Also, it reduces cravings for junk food such as chips, pizza and other foods that are high in salt and fat. You can have a small piece of dark chocolate- around 10 grams- every day to reap the benefits of this superfood.