Discover the best foods to a better counter and prevent diabetes, These anti-diabetes foods have a low glycaemic index, contain a high dose of fiber or act on blood sugar. We also present foods that are the subject of scientific research and that are particularly promising for better prevention and management of diabetes.
So, what are the 10 foods to add to the diabetes diet menu to control diabetes?
These 10 foods are olive oil, cinnamon, green tea, legumes, green vegetables, oats, broccoli, and apple. These foods, which are already present in our kitchen, for the most part, help maintain normal blood glucose levels and prevent the complications of diabetes, So here is the diabetic food chart:
- Olive Oil
There is no carbohydrate in olive oil, so it does not increase blood sugar levels. In addition, it slows the absorption of food consumed at the same time as the oil. Olive oil is rich in omega-3 and omega-9 helps maintain the flexibility of blood vessels, which allows for good blood circulation. On the other hand, olive oil does not increase insulin levels, reducing insulin resistance.
Many studies show that consuming a teaspoon of cinnamon (5mg) up to three teaspoons a day has a positive effect on reducing blood sugar levels. Cinnamon has been found to make your cells more sensitive to insulin. Thus, cells transform sugar into energy more efficiently and control blood sugar levels. Diabetics who consumed cinnamon daily for 40 days had lower blood glucose levels after eating, as well as significant improvements in heart health.
- Green Tea
The EGCG antioxidant (epigallocatechin gallate) found in green tea helps maintain the flexibility of blood vessels and stabilize blood glucose levels. A recent study conducted at the University of Pennsylvania found that this element reduces the level of sugar in the blood and prevents its sharp rise after a meal consisting mainly of carbohydrates. Here you will find more information about the incredible benefits of green tea for health.
Legumes such as lentils, peas, beans, and chickpeas are low in fat and calories and are high in fiber and protein. Dietary fiber slows the rate of absorption of sugar in the blood and reduces the glycaemic load. Legumes are excellent in soups, salads and many dishes.
- Green vegetables
According to a study published in British Medical, fresh green leaves such as lettuce, cabbage, spinach, chard and parsley, and other green vegetables (fresh, steamed or frozen) such as celery, cucumber, Cauliflower, green beans, and kohlrabi contain carbohydrates that release hormones in the intestines that reduce appetite. In addition, researchers have found that these vegetables improve insulin sensitivity and therefore better regulate blood sugar levels. Eating asparagus, garlic, and Jerusalem artichoke can help with diabetes and obesity and reduce the risk of type 2 diabetes because these vegetables are rich in magnesium and are known to be effective antioxidants.
Oats are rich in fiber, vitamins B (especially B1) and E, and antioxidants. Fibber results in slower uptake of glucose, and the combination with antioxidants makes oats a recommended food for stabilizing blood sugar levels.
Eating whole fruits, especially apples, blueberries, and grapes, would reduce the risk of developing type 2 diabetes. A recent study in Finland found that men who ate the most apples (and other foods rich in quercetin) had 20% fewer deaths from diabetes or heart complications. There are other good sources of quercetin in red grapes, tomatoes, onions, berries, and green vegetables. According to the same study, fruit juices should be avoided and would increase the risk of suffering from type 2 diabetes.
Wash and cut an apple in a bowl with a pinch of cinnamon, then place it in the microwave until it softens. Savor it on yogurt sprinkled with whole oat bran for a nutritious dessert or snack.
High in fiber and low in carbohydrates, broccoli would also be a food of choice for people with diabetes. In addition, according to a scientific study published in the journal Diabetes, one of the components found in broccoli would protect the blood vessels from the damage caused by diabetes. However, further scientific studies in humans are needed to prove and confirm these benefits, as this study was conducted in the laboratory and only studied one component of this vegetable.
- Fish rich in omega-3
Those who suffer from diabetes are twice as likely to also suffer from heart disease. A diet rich in omega-3 fatty acids found in fish can help reduce “bad” cholesterol and increase “good” cholesterol. Omega-3 rich seafood is herring, mackerel, oysters, salmon, sardines, trout, tuna, and cod. Vegetables, especially those with green leaves, such as kale, parsley, mint, Brussels sprouts, spinach, and watercress, are rich in ALA (alpha-linolenic acid) a form of fatty acids Omega 3. Ground flaxseed is also a good source of omega-3. Here you will find more information about the benefits of omega-3 fatty acids for health.
- Apple cider vinegar
The effect of cider vinegar on sugar levels is one of the best studied and the most promising. Several studies have shown that vinegar can help lower blood sugar. For example, a small study conducted in 2007 with type 2 diabetes found that taking two tablespoons of apple cider vinegar before going to sleep lowered the blood sugar level in the morning from 4 to 6 %. Dilute the cider vinegar in a glass of water and drink (you can add a little honey to improve the taste).
In summary, you should add these foods to your daily menu to combat diabetes. You can start the day with cinnamon-flavored oatmeal, eat grass-fed beef with steamed green vegetables, drink green tea in the afternoon and eat a red apple. and in the evening eat lentil soup. At bedtime, you can drink a cup of green tea to lower the blood sugar level and soothe the digestive system before going to sleep.