Food Recommendations For Diabetics

Food Recommendations For Diabetics - Diabetics are required to be able to arrange the best diets possible, both in terms of quantity, schedule, or type of food. Lack of insulin as well as the number of occurrence of insulin resistance makes its victims should be careful about keeping the levels of sugar or glucose in their blood in order to not have surged.

Because, high glucose levels after a meal can trigger the onset of mikrovaskular complications such as heart disease and disorders of the blood vessels. However, the risk can be lowered if diabetics stay consistent live a healthy lifestyle.

They need to choose foods that have a low glycemic index list and provides important nutrients like calcium, potassium, fiber, magnesium, vitamin A, vitamin C, and vitamin e. Foods that also may not improve blood sugar levels significantly. Read The Best Source of Carbohydrates in Food

Recommended Diabetic Foods to Eat

This is the recommended food for diabetics.

• Broccoli
• Dark Chocolate
• Oatmeal
• Fish
• Olive Oil
• Cannellini Beans
• Spinach
• Walnut
• Quinoa
• Cinnamon
• Turmeric
• Citrus Fruits
• Blueberry
• Tomato
• Milk and Low-fat Yogurt

A description of some of these foods. Read!

Broccoli

A study by Warwick University published in the journal "Diabetes" reported that broccoli contains sulforaphane that is able to repair and protect protect blood vessel walls from cardiovascular damage due to diabetes.

Sulforaphane also triggers an anti-inflammatory process, control of blood glucose levels, improve the mechanisms of detoxification in the body naturally, as well as increase production of enzymes that control harmful cancer-causing chemical compounds. Any broccoli contains chromium which helps improve insulin sensitivity in the body.

Dark Chocolate

The flavonoid-rich chocolate can improve insulin sensitivity, reduce insulin resistance, speed up the processing of blood glucose, and reduces the desire to eat. However, not all chocolate has the same level of efficacy.

One study from the University of Copenhagen in 2008 showed that those who consumed dark chocolate will have lower desire to eat sugary foods, and fatty, compared those who consumed chocolate milk. Flavonoid content of milk chocolate itself is indeed lower than dark chocolate, while sugar and fat more.

The contents of flavonoid in chocolate can also lower the risk of developing cancer, blood pressure control, and reduce the risk of heart attack by up to 2% for 5 years.

Oatmeal

Carbohydrate source selection is very important for people with diabetes because of the influence on blood sugar levels. Experts recommend whole wheat oatmeal as containing complex carbohydrates and soluble fiber. This fiber is digested more slowly by the body so that blood glucose levels more controllable.

Oatmeal is also rich in magnesium which helps the body utilize glucose and insulin secreting.. Experiments conducted for eight years showed a decrease in the risk of developing type 2 diabetes by up to 19% in women who go on a diet rich in magnesium, and 31% in women who avidly consume whole grain. Oatmeal can also lower the risk of developing a heart attack which is one of the complications of diabetes.

Fish

Not only rich in protein makes you feel full longer, fish also contains omega-3 fatty acids which help relieve inflammation. Research shows that those who have the levels of omega-3 fatty acids in the blood will experience low inflammation. Inflammation in severe levels may exacerbate diabetes and cause weight problems.

Include fish in your diet also helps reduce the risk of developing various diseases, particularly stroke that became one of the complications of diabetes. Based on studies from Emory University 2010, people who ate baked or broiled fish will have a lower stroke risk by up to 3%.

Olive Oil

One of research in Spain, published in the journal "Diabetes Cares" suggests that the Mediterranean-style diet that includes olive oil may reduce the risk of developing type 2 diabetes by up to almost 50% in comparison to low-fat diets. Diet with olive oil was able to prevent the hoarding of insulin resistance, abdominal fat, and decrease adiponektin.

Experts recommend that diabetics use olive oil to replace the unhealthy fat that comes from butter, and margarine. Olive oil is also rich in antioxidants that protect cells from damage caused by free radicals, as well as to prevent the occurrence of heart disease.

Cannellini Beans

Almost all of the beans has a low glycemic index and is rich in fiber and protein that are beneficial to diabetics. Cannellini beans, however, frequently used in variety of cuisines Italy has the lowest glycemic index.

Spinach

Research in the United Kingdom showed that those who consumed more than one serving of spinach in a day and other green leafy vegetables has decreased the risk by up to 14% over those who only eat ½ servings per day.

The reason, green leafy vegetables are rich in vitamin K and the mineral magnesium, folate, phosphorus, potassium, and zinc. Spinach also contains lutein, zeaxanthin, and various other flavonoids.

Walnut

Walnuts or walnuts contain unsaturated fatty acid called Alpha-linolenik that can decrease inflammation. Fiber, L-arginine, omega-3, vitamin E, and phytochemicals found in walnuts and other beans to make them function as antioxidants, are anticancer, antiviral, and high cholesterol. The benefits of this can prevent the development of chronic conditions such as diabetes and heart disease.

Cinnamon

One study in the journal "Diabetes Care" mentioned that type 2 diabetics who are consuming one gram of cinnamon or more on a regular basis each day can lower fasting sugar levels by 30% than those who don't. Cinnamon also helps lower triglycerides, LDL cholesterol, and total cholesterol by as much as 25%.

This is because cinnamon is rich in chromium, a mineral that enhances the effects of insulin. Cinnamon also contains polyphenols, antioxidants counteract free radicals and are able to decrease the inflammation, so keeping you from diabetes and heart disease.

Turmeric

Turmeric has been used for maintaining public health India for about 5 thousand years. To prevent blood sugar spikes after eating white rice and bread flour is often used in India, their traditional diets include a turmeric-containing active substances Curcumin.

Curcumin is believed to be able to regulate the metabolism of fat in the body. Curcumin works on fat cells, pancreatic cells, kidney cells, and muscle cells directly with easing inflammation and prevent the causes of cancer and tumor necrosis interlukin-6. Experts believe that the combination of these factors makes the whole of curcumin was able to overcome insulin resistance, cholesterol and high blood sugar levels, as well as other symptoms related to obesity.

Citrus Fruits

Citrus fruits such as grapefruit, oranges, and lemons contain fiber and high amounts of vitamin C. These fruits contain natural sugars fructose does not increase blood sugar significantly after consumption. The fiber contained in it can also help control your blood sugar.

Citrus also contains antioxidants that help prevent obesity antingerin, maintain weight, and increase insulin sensitivity.

Tomato

One study in Australia reports that consumption of tomato juice every day can reduce the risk of blood clotting which often occurs in people with diabetes. Blood clotting can cause complications such as heart attack, stroke, and other dangerous disease that can be life-threatening. Any tomatoes are rich in vitamin C, vitamin E, iron, and other important antioxidants.

Tomatoes also contain likopen and lutein which protects the kidneys and blood vessels from damage due to diabetes.

Milk and Low-fat Yogurt

In addition to sugar, fats also become things to be taken care of by diabetics. Many sufferers suffer from type 2 diabetes because of the nasty fat deposits in the body that causes the body insensitive to insulin. Therefore, experts recommend consumption of low-fat milk and yogurt to replenish the good fats, calcium, and vitamin D daily.

Research from the University of Cambridge suggests that even low-fat yogurt consumption can lower the risk of developing diabetes by up to 28% compared to not eat it at all. Researchers also believe that microbes in the yogurt are beneficial to reduce the inflammation that is often experienced by diabetics.