Top 10 foods to prevent Diabetics? Best food for diabetics

BEST FOOD FOR DIABETICS

List of food for diabetes

1. Avocados

 

Although additional research on humans is required to support this conclusion, avocados are still widely regarded as a healthy snack for people with diabetes or those trying to prevent it. This is because avocados contain a special fat molecule that reduces insulin resistance, according to an animal study published by molecular nutrition and food research in 2019.

2. Berries

According to a British Journal of Nutrition research, berries are often high in polyphenols that help reduce blood sugar after meals. Berries can also increase insulin sensitivity and resistance, so if you are at risk of developing diabetes, cranberries and strawberries are your best bet.

3. Broccoli sprouts

Broccoli sprouts, according to a 2017 study that was published in the journal Science Translational Medicine, are microgreens that grow from broccoli seeds. The sulforaphane in broccoli sprouts, a low-carb vegetable high in magnesium and vitamin C, can lower blood sugar levels by up to 10%.

 4 . Chia seeds

 

 Despite containing few digestible carbs, chia seeds are a fantastic meal option for those who are at risk of developing diabetes because of their high fiber content. Additionally, chia eating is advantageous for controlling blood sugar levels and managing weight, according to a randomized controlled experiment published in nutrition metabolism and cardiovascular diseases in 2017.

5. Eggs

Eggs are a fantastic lunch option for people at risk of developing diabetes since they are high in fat and low in carbohydrates. A 2019 study also showed that eating high-fat, low-carb meals, such as eggs for breakfast, can help you better control your blood sugar levels throughout the day.

6. Greek Yogourt

Greek yogurt, which is rich in calcium and high-quality proteins, is one of the best dairy products for people trying to prevent diabetes. A 2014 research that was published in BMC Medicine also showed that consuming plenty of yogurts lowers your chance of developing type 2 diabetes.

7. Leafy greens

Eating a lot of leafy greens won't have a significant effect on your blood sugar levels since they don't contain any digestible carbohydrates. They are also rich in vitamin C, which is essential for reducing your risk of type 2 diabetes and the severity of the conditions that are typically associated with it.

8.  Nuts

 

Nuts considerably lower your risk for type 2 diabetes, stroke, ischemic heart disease, and other conditions, according to a study that was published in the American Journal of Clinical Nutrition in 2014. Phytochemicals, fatty acids, antioxidants, and minerals are also abundant in them.

9. Oatmeal

 

Despite being incredibly full, oatmeal is a great dinner choice because it has a low gi score. Additionally, a 2015 study from Nutrients found that oatmeal is great for regulating blood sugar and cholesterol levels so you may get the advantages of this nutritious dish. Be careful not to add a lot of sugar.

 

 10. Whole wheat bread

 

According to 2014 research reported in the Review of Diabetic Studies, eating ancient grains like rye, spelled, and emmer can help prevent or postpone the onset of type 2 diabetes. Additionally, whole wheat bread has a low gi score, making it an excellent dinner option. To avoid diabetes, these 10 foods are among the simplest and least expensive to incorporate into your daily meals. You may lower your risk of getting diabetes as well as the more severe issues that usually follow it, such as hypertension, neuropathy, and retinopathy, by eating more of these foods and less of those you already know to be hazardous.

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Diabetic Cookbook and Meal Plan for the Newly Diagnosed: A 4-Week Introductory Guide to Manage Type 2 Diabetes 

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