Salmon and asparagus are among the most recommended foods for diabetics.
Diabetes is labeled as a nutritional disease, meaning that it is tightly related to the food that the patients eat. By consuming foods recommended for diabetics, patients find it easier to maintain a steady blood sugar level, thus reducing the need to resort to medication. This article will provide you with a list of ten foods that doctors recommend to patients diagnosed with both type 1 and 2 diabetes.
Apples
Apples have a reputation of keeping you healthy. A new study, albeit partially funded by the US Apple Association, found that eating an apple on a daily basis decreases LDL cholesterol levels by up to 40 percent.
Moreover, a Harvard study found that the Adamic fruit reduces a person’s chances of developing type II diabetes by 23 percent.
The forbidden fruit is also rich in fiber, a medium-sized apple containing approximately 3 grams of both insoluble and soluble fibers.
Cinnamon
The spice is not just a herald of the winter season. Cinnamon also has the ability to make our body respond better to insulin. A recent study discovered that diabetics who were treated with different amounts of cinnamon extract showed a significant reduction in sudden spikes in blood sugar levels.
The researchers administered approximately half a tablespoon of cinnamon to the patients, integrating it in various meals.
Keep in mind that the season must be added into a drink or food item as it can cause suffocation if it is consumed in its raw form.
Asparagus
Apart from being a chef’s favorite when it comes to aesthetically pleasing side dishes, asparagus is filled with glutathione, an antioxidant known to counteract the effects of cancer, diabetes, heart disease, and even aging.
According to a 2012 study published in the British Journal of Nutrition, asparagus increases insulin production and helps in maintaining steady blood sugar levels.
Additionally, the miracle vegetable contains folates, which are recommended by the American Heart Association because they lower the levels of homocysteine.
Avocado
Due to its monounsaturated fats, avocado is the heart’s favorite. Moreover, the Academy of Dietetics and Nutrition found that the soft fruit improves the level of cholesterol and diminishes the risk of heart disorders.
Furthermore, the American Journal of Clinical Nutrition mentioned in a 2008 study that women who eat avocados on a regular basis have 25 percent fewer chances of developing type II diabetes.
Even though it is a fruit, experts recommend that people should treat avocados more like a fatty ingredient that can be smashed and turned into guacamole, or added to salads or sandwiches.
Blueberries
Every fruit that contains flavonoids is good for the heart. In addition, the high fiber content of blueberries lessens the risk pf cognitive decline and diabetes. They also keep blood sugar in check and have been proved to have a significant effect in inhibiting the growth of cancerous tumors.
Anthocyanins, the blueberries’ main antioxidant ingredient, have been recently linked to a low type II diabetes risk.
Only two servings per day can reduce the chance of developing the disease with more than 20 percent.
Carrots
According to popular belief, carrots increase visual acuity. However, the American Diabetes Association only discovered a link between baby carrots and diabetes. Due to their low carb content, baby carrots are “free food,” meaning that they do not count as a meal.
The perfect snack, carrots are also rich in beta-carotene and vitamin A. The first has been scientifically proven to lower the chances of developing type II diabetes in people who have a genetic predisposition to the disease, while the latter helps in building a stronger immune system.
Experts recommend the vegetables in both their raw and cooked form.
Broccoli
The enemy of most children, broccoli is often categorized as a superfood. The non-starchy vegetable contains more vitamin C per 100 grams than the poster fruit of vitamin C, oranges. Moreover, just like carrots, it is rich in beta-carotene, an antioxidant that we already know is of great help for diabetics.
Furthermore, broccoli contains high levels of glucosinolates, a group of sulfur-containing compounds known for their anticancer effects, and for their capacity of decreasing the risk of heart disease.
Cruciferous vegetables have been tied to longevity, cardiovascular health, and lower cancer risk.
Broccoli can be served both raw and cooked. It can be dipped in hummus or guacamole, or cooked in the oven. Keep in mind that the vegetable should not be over-cooked as the stem should have a crunchy consistency and the inflorescence must remain green.
Fish
The Official American Dietary Guidelines recommends a fish dish at least twice a week. Fish is the only meat that is low in unhealthy cholesterol and fats, while also packing plenty of omega 3.
The American Heart Association found a link between regular fish consumption and a diminished risk of arrhythmias. Omega 3 fats are also efficient in reducing the levels of triglycerides, slowing atherosclerotic plaque growth rate, curbing inflammation, and reducing blood pressure levels.
Experts recommend fatty fish like mackerel, halibut, trout, tuna, sardines, herring, and salmon. While salmon and trout are delicious when cooked in the oven, sardines and herring are tastier when they grilled.
Melon
One of the biggest inconveniences for diabetics is their inability to appease their sweet tooth. Most fruits, except for berries, are too rich in fructose to be well tolerated by a patient’s body, so the possibility of indulging themselves with a sweet treat is basically inexistent.
Luckily, melons are packed with nutrients, every type being helpful in its own way.
Honeydew
A single serving of honeydew contains about half of the daily recommended dose of vitamin C. Moreover, the melon does not contain many calories, so it is the perfect sweet snack, offering a sensation of fullness, but without the added calories.
The best way to make sure that you choose the perfect honeydew is to pick up only those who are slightly fragrant and don’t feature any soft spots or bruises.
Cantaloupe
Honeydew and cantaloupe are closely related. While the first is rich in Vitamin C, the latter is filled with both Vitamin C and A. The American Diabetes Association found that the fruit is helpful in preventing macular degeneration.
A ripe cantaloupe emits a powerful sweet odor, and it feels heavy.
Watermelon
Watermelon is a major source of lycopene, an antioxidant that protects the heart and staves off cancer. It is also a great source of hydration, and its sugary taste helps in tricking the brain when it is craving for sweets.
Tea
While coffee is an American’s beverage of choice, and the US has a complicated history with tea, the British were on to something when they started to include the drink in their daily routines.
Tea is rich in catechins which dilate blood vessels, preventing blood pressure levels to rise. The beverage also lowers stress and improves the level of both types of cholesterol.
A new ADA study shows that both black and green tea have similar effects, the paper recommending the consumption of up to five cups of tea on a daily basis.
Caution is advised in the case of bottled teas as they can do more harm than good in the case of diabetics. Usually, bottles teas are filled with added sugars that can cause a spike in blood sugar levels.
Apart from these, nutritional experts also recommend yogurt, apple cider vinegar, black beans, spinach, red peppers, soy, raspberries, red grapefruit, red pepper, quinoa, nuts, oatmeal, garlic, kale, flax seeds, black beans, and red berries.
As you can tell, there are plenty of delicious foods recommended for diabetics, so being diagnosed with the disease doesn’t necessarily mean that you will not be able to indulge with flavorful gastronomic delights.
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