Diabetes is a group of metabolic diseases that are characterized by elevated blood sugar levels that can damage multiple organs and lead to a host of complications. Although diabetes is a lifelong disease, maintaining a nutritious and well-balanced diet can help manage its symptoms.
Here’s what you should eat to control diabetes:
Fatty fish such as salmon, sardines, and mackerel provide the body with essential omega-3 fatty acids i.e. DHA and EPA, which promote heart health and reduce inflammation while also being a quality source of protein that increases metabolism and satiation.
Leafy greens are packed with essential micronutrients and are high in fiber while at the same time being low in calories. They also contain significant amounts of antioxidants that help protect your organs from complications arising from diabetes.
Eggs are one of the most nutritionally dense foods out there, while at the time being relatively inexpensive. Eggs have been shown to improve insulin sensitivity, increase the healthy HDL cholesterol, and reduce the unhealthy LDL cholesterol. They are high in protein which improves satiation and contains some important antioxidants that help protect your organs.
Chia seeds are great for diabetics as they are very high in viscous fiber, helping reduce blood sugar by slowing down the rate at which food moves through the digestive tract. They are also low in carbs and help reduce your overall calorie intake.
Turmeric is an ancient medicinal herb that can help reduce inflammation and control blood sugar levels. For best optimal absorption, consume it along with black pepper.
Greek yogurt is packed with probiotics that help improve gut biome and gut health. This, combined with high levels of calcium and protein helps with blood sugars and weight management.
Almost all varieties of nuts have high amounts of fiber with most additionally having healthy fats or protein. Regularly consuming nuts has been shown to reduce weight, blood sugar levels, inflammation, and unhealthy LDL cholesterol.
Broccoli is considered by many to be a superfood. It is a phenomenal source of magnesium and antioxidants and has been shown to help lower insulin levels.
Extra-Virgin Olive Oil
An essential component of the Mediterranean diet, extra-virgin olive oil is high in monounsaturated fats and helps improve heart health. It has also been shown to reduce inflammation and contains antioxidants that help protect the eyes.