A disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine is considered diabetes. There are two types of diabetes, Type 1, the body lacks the cells which produce insulin in the pancreas. Type 2, the cells of the body fail to respond to insulin normally and the pancreas doesn’t produce enough insulin. However, here Marygrace Taylor, Prevention.com, reflects on having several foods available in your kitchen, to keep blood sugar levels in check, if you have diabetes:
“It’s no secret that having a well-stocked kitchen makes it easier to eat healthy. But what should you keep on hand if you have diabetes?
“Thinking about what foods you should limit, like cakes or sweets, can make you feel deprived. Instead, it’s better to focus on the many delicious, good-for-you foods you can add into your diet that can actually help manage your blood sugar,” says Martha McKittrick, RDN, CDE.
Here are 11 expert-recommended foods that do just that. Each deserves a regular spot in your pantry or fridge.
#1. Whole grains
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Think: brown rice, quinoa, oats, or barley. Though they’re high in carbs, whole grains are also rich in fiber, which digests at a slower rate compared to low-fiber refined carbs (like white rice or white bread).
In turn, they’ll have less of an impact on your blood sugar, explains Lori Zanini, RD, CDE, author of The Diabetes Cookbook and Meal Plan for the Newly Diagnosed.
Keep an eye on your portions, though. “When eating any whole grain, it’s important to realize one serving [about 1/3 cooked cup] is equal to 15 grams of carbs,” Zanini says.
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Whether you like them scrambled, poached, or hard-boiled, one thing’s for sure: Eggs are protein powerhouses that can support weight loss by stabilizing blood sugar levels and suppressing hunger hormones, McKittrick explains.
That’s good news if you have diabetes, since losing as little as 10 pounds can help improve your blood glucose and even make it possible to cut back on your medications, according to the American Diabetes Association.
#3. Sweet potatoes
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Sweet potatoes are another diabetes-friendly source of carbs: A medium sweet potato packs 4 grams of fiber and nearly a third of your daily vitamin C.
They’re also a top source of vitamin A, which some findings suggest may improve the function of cells that produce insulin, according to an Endocrine Journal study.
Again, just be mindful of your portions. You’ll get 24 grams of carbs from a medium sweet potato, Zanini says.
#4. Fatty fish
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Here’s a scary fact: People with type 2 diabetes are up to four times more likely to die of heart disease than those without T2D, according to the American Heart Association.
The good news? A diet rich in omega-3-packed fish like salmon, herring, sardines, mackerel, trout, and albacore tuna may lower the risk of heart disease and stave off inflammation, Zanini says.
Fatty fish might protect your eyes from diabetes-related complications, too. Eating two weekly servings was tied to a 50 percent lower risk for diabetic retinopathy in a recent JAMA study.
#5. Leafy greens
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Greens like spinach, kale, and Swiss chard are super low in calories and carbs but chock full of nutrition, making them a smart staple for folks with diabetes as well as those with pre-diabetes, too.
“Green leafy veggies may reduce type 2 diabetes risk because of their high concentrations of polyphenols and vitamin C, both of which have antioxidant properties,” says McKittrick. They’re also rich in magnesium, a mineral that’s been shown to help fight insulin resistance.”
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Read More … Article Source: https://www.prevention.com/food-nutrition/healthy-eating/g23841654/good-foods-for-diabetics/
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