A diabetic diet should be all about eating healthy food that is high in nutrients, low in fats and added sugar and also moderate in calories. For diabetic patients it’s important to pay attention to some of their food choices, especially the carbs that you eat.
We bring a list of food items that you should consume in order to stay healthy and fit.
Tomatoes
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Tomatoes contain lycopene, a powerful substance that helps to reduce the risk of cancer (especially prostate cancer), heart disease, and macular degeneration, an eye disease that causes blurred vision.
Tomatoes are nutritious in both raw and cooked states.
According to a study published in International Journal of Food Sciences and Nutrition, 200 grams of raw tomato each day reduces blood pressure. The researchers concluded that consumption of tomato might help to reduce cardiovascular risk associated with type 2 diabetes.
The ADA lists tomatoes as one of the non-starchy fruits that a diabetic patient can eat more to satisfy his or her appetite.
Blueberries and Other Berries
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Blue berries are full of antioxidants, fiber and are rich in vitamin C that helps to protect your vision.
They help in reducing the risk of cancer and heart disease and also have anti-inflammatory properties.
One can also consume strawberries, raspberries and blackberries.
According to the University of Wisconsin Hospital and Clinics pineapples, raisins, and berries are low GI fruits. University of Illinois has found that blueberries and blackberries vines help in controlling diabetes and blood sugar.
Oranges and Other Citrus
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Oranges and grapefruit are great source of fiber because of its pulpiness.
For maximum benefit of fiber one should eat whole fruit rather then drinking the juice.
According to Harvard Medical School, the average orange has a GI score of only 40. Where as other grapefruit has lower score: a 120-gram grapefruit GI score is a rock bottom 25.
A study published in Diabetes Care suggests that eating fruit like orange reduces the risk of diabetes in women while drinking fruit juice increases the risk in the same population.
Wild Salmon and Other Fish with Omega-3 Fatty Acids
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Consumption of wild salmon on a regular basis lowers the risk of heart disease because it is loaded with omega 3 fatty acids. Wild salmon makes your hair, skin, nails and bones healthy because it is full of vitamin D and selenium. These same nutrients are found in herring, sardines, and mackerel. Diabetes UK notes that there is scientific evidence both for and against the use of fish oil supplements for diabetes.
Walnuts, Flax Seeds, and Other Nuts/Seeds
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Walnuts and flax are rich in magnesium, fibre, and omega-3 fatty acids. Walnut boosts heart health and lowers cholesterol because it contains alpha-liolenic acid, an essential fatty acid that boosts heart health and lowers cholesterol. Walnuts also contain vitamin E, folic acid, zinc, and proteins. According to Harvard Medical School, nuts have lesser GI scores, for example, cashews have a score of 27 while peanuts have a score of 7. The Current Diabetes Reports say that those who eat nuts daily have a lesser risk of developing diabetes. Walnut and flax are also rich in magnesium, fibre, and omega-3 fatty acids.
Black beans
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Black beans are one of the most nutritious foods. Rich in fibre and protein, beans provide essential minerals like magnesium and potassium. Also, black beans have a GI score of just 30. According to a study published in JAMA Internal Medicine, beans may be a good way to control the glycemic levels in people with type 2 diabetes and even reduce risk of coronary heart diseases.
