Diet

Healthy eating for diabetics, Best healthy eating for diabetics, it may be difficult to know the healthy eating of diabetics that helps prevent complications of diabetes such as heart diseases.

The main goal is to maintain and control blood sugar levels well.

10 best types of healthy eating for diabetics

1. Fatty fish

Fatty fish doctors say it is one of the best foods for all people, not just diabetics.
Salmon, sardines and mackerel are major sources of omega-3 fatty acids DHA and EPA, which have great benefits for heart health.
Getting enough of these fats on a regular basis is especially important for diabetics, especially those with an increased risk of heart disease and stroke.
DHA and EPA acids protect cells that facilitate blood flow in blood vessels, reduce inflammatory markers, and improve the way arteries function after eating.
A number of studies indicate that people who eat oily fish have a lower risk of developing heart failure and are less likely to die from heart disease.
In these studies, older men and women who consumed oily fish 5-7 days a week for 8 weeks had significant reductions in triglycerides and inflammatory markers.
And fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate.

2. Leafy vegetables

Leafy vegetables are very useful for people suffering from diabetes and one of the best types of healthy eating for a diabetic is that it is very nutritious and low in calories.
It is also very low in digestible carbohydrates, which raises blood sugar levels.
In one study, increased vitamin C intake reduced the signs of inflammation and fasting blood sugar levels for people with type 2 diabetes or high blood pressure.
Leafy vegetables are recommended by doctors because they are considered one of the antioxidants that protect your eyes from macular degeneration and cataracts, which is a common complication of diabetes.

3. Cinnamon

Cinnamon is a delicious spice with antioxidant potency.
Numerous scientific studies have shown that cinnamon can lower blood sugar levels and improve insulin sensitivity.
The way to deal with diabetes in the long term is usually determined by measuring hemoglobin A1c, which reflects your average blood sugar level over a period of 2-3 months.
In one study, people with type 2 diabetes who took cinnamon for 90 days more than doubled their hemoglobin A1c, compared to only those who received regular care.
A recent analysis of ten studies found that cinnamon may also lower cholesterol and triglyceride levels.
Moreover, the amount of cassia cinnamon - the type found in most grocery stores - should be limited to less than a teaspoon per day.
It contains coumarin, which is associated with health problems when taking higher doses.
On the other hand, slan cinnamon contains less coumarin.

４. eggs

Eggs provide amazing health benefits.
In fact, it is one of the best foods to keep your stomach full and feel full for hours.
Eggs reduce inflammation, improve insulin sensitivity, increase "good" HDL cholesterol levels and help adjust the size and shape of cholesterol.
In one study, people with type 2 diabetes who drank two eggs a day as part of a high protein diet had improvements in their cholesterol and blood sugar levels.
In addition, eggs are one of the best sources of lutein and zeaxanthin, which are antioxidants that protect the eyes from disease.
Just make sure to eat eggs completely. Where the benefits of eggs mainly due to the nutrients found in the egg yolk.

5. Chia seeds

One type of healthy eating for diabetics is chia seeds, which are great food for diabetics.
They are rich in fiber, but they are low in digestible carbohydrates.
Fiber represents 11 of 12 grams of carbohydrates per 28 grams (1 ounce) of chia seeds, which do not raise blood sugar.
The sticky fibers found in chia seeds can actually lower blood sugar levels by slowing the rate of food transmission through your gut.
Chia seeds may help you achieve a healthy weight because the fibers reduce hunger and make you feel full.
In addition, chia seeds have been shown to reduce blood pressure and signs of inflammation.

6. Turmeric

Turmeric is a spice that has strong health benefits.
Its active ingredients, curcumin, can reduce inflammation levels and blood sugar levels, as well as reduce the risk of heart disease.
Unfortunately, curcumin does not absorb well on its own. Be sure to consume turmeric with piperine (found in black pepper) in order to increase absorption by up to 2,000%.

7. Greek yogurt

Greek yogurt is an important choice of dairy products for diabetics.
It has been shown to improve blood sugar control and reduce the risk of heart disease, possibly partly due to the probiotics it contains.
Studies have found that yogurt and other dairy foods may lead to weight loss and better body composition in people with type 2 diabetes.
What's more, yogurt contains only 6-8 grams of carbohydrates per serving, which is less than traditional yogurt. It also contains high protein, which promotes weight loss by reducing appetite and reducing caloric intake.

8. Nuts

Nuts are one of the simplest types of healthy eating for diabetics, and they are delicious and nutritious.
All kinds of nuts contain low-digestible carbohydrates, but the ratio varies between the types of nuts.
Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c and LDL cholesterol levels.
In one study, it was found that people with diabetes who inserted 30 grams of walnuts into their daily diet for weight loss for a year, had improvements in body composition and experienced a significant decrease in insulin levels.

9. Broccoli

Broccoli is one of the most beneficial vegetables in food.
Doctors say broccoli is very beneficial for diabetics.
Also broccoli is very useful against important antioxidants that help prevent eye diseases.

10. Olive oil

Olive oil is very beneficial for heart health.
It contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL good cholesterol, which is often at unhealthy levels in type 2 diabetes.
It may also increase the satiety hormone GLP-1.
In a large analysis of 32 studies looking at different types of fats, olive oil was the only one that showed positive results to reduce the risk of heart disease.
Olive oil also contains antioxidants called polyphenols. It reduces inflammation, protects cells that line the blood vessels, keeps LDL cholesterol from being damaged by oxidation and reduces blood pressure.
Virgin olive oil is unrefined and retains antioxidants and other properties that make it very healthy. Make sure to choose virgin olive oil from a reputable source, as many olive oils are mixed with cheaper oils such as corn and soybeans.

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