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11 unique superfoods for people with type 2 diabetes

BingMag.com 11 <b>unique</b> <b>superfoods</b> for <b>people</b> with <b>type</b> 2 diabetes

superfoods are nutrient-rich foods that have more health benefits than other foods. When it comes to type 2 diabetes, superfoods are not just about nutritious foods. A diabetic's diet should include foods that help control blood sugar. The best diet for type 2 diabetes is one that is high in fiber and protein and contains moderate to healthy carbohydrates.

It is true that people with type 2 diabetes should be careful about their carbohydrate intake. , But do not have to follow a low carb diet. A diet for diabetics is a balanced diet that includes the right amount of carbohydrates, protein, healthy fats, and vegetables per serving.

Although a change in diet does not cure diabetes, it can increase the risk of complications, including heart disease. And reduce neuropathy (nerve damage). Blood sugar control is important for these patients and food can play an important role in this regard. Diet affects type 2 diabetes in different ways. Evidence shows that a healthy diet in these patients helps control blood sugar, maintain heart health, prevent obesity and improve mood.

If you have type 2 diabetes and do not know which one to use. Eat more food, do not miss this article. In this article from BingMag we will introduce you to 11 useful superfoods for diabetics.

  • Everything you need to know about type 2 diabetes; Causes, Symptoms and Treatments

The best foods for people with type 2 diabetes

BingMag.com 11 <b>unique</b> <b>superfoods</b> for <b>people</b> with <b>type</b> 2 diabetes

One of the most commonly asked questions by diabetics is how to tell the difference between good and bad food. Experts recommend that you choose foods that are high in healthy fats, rich in vitamins, minerals, and fiber, and that have no added sugar, fat, or preservatives. In addition, you should pay attention to the variety of your diet. Eating a wide variety of foods gives you the assurance that you are getting a healthy combination of macronutrients (carbohydrates, fats and proteins) and other nutrients.

Results from a 15-year study of more than 64,000 women It was shown that eating foods rich in antioxidants significantly reduces the risk of type 2 diabetes. These antioxidant-rich foods are classified as superfoods. Accordingly, the best superfoods that can help prevent or treat diabetes are:

Beans and lentils

Beans are high in fiber and protein and are easily digested by the body. For this reason, it is excellent for controlling blood sugar in patients with type 2 diabetes. A quarter cup of beans contains about an ounce (about 28 grams) of meat protein. It does not matter what kind of beans you choose. By consuming a glass of beans, you can provide a significant amount of fiber for your daily needs.

During the day, women need 21 to 25 grams of fiber and men need 30 to 38 grams of fiber. . A high-fiber diet is associated with a reduced risk of various diseases, including type 2 diabetes, obesity, stroke, heart disease and even some cancers. To avoid digestive problems such as diarrhea with fiber, slowly increase the amount of fiber in your diet and drink plenty of water.

Other legumes have similar health benefits and help control the symptoms of diabetes. . In people with type 2 diabetes, eating beans, peas and lentils has been linked to improved blood sugar control, lower blood pressure and lower blood lipids (cholesterol and triglycerides), according to Canadian researchers. These effects are very important. Because people with diabetes are more prone to heart problems than anyone else in the community.

In addition, beans are a good source of magnesium and potassium. Evidence suggests that diabetes is associated with magnesium deficiency, and that potassium helps maintain heart health by controlling blood pressure.

Fish

BingMag.com 11 <b>unique</b> <b>superfoods</b> for <b>people</b> with <b>type</b> 2 diabetes

Eating a variety of seafood is beneficial for people with diabetes. Fish such as salmon, sardines and tuna are rich in omega-3 fatty acids that protect heart health by lowering blood triglycerides. Just keep in mind that you should avoid or limit the consumption of fish that contain large amounts of mercury, such as mackerel and marlin. Because mercury is a toxic substance that can affect the nervous system and kidneys.

In addition to maintaining heart health, fish also plays a role in preventing kidney disease. Eating fish twice a week protects patients with diabetes from kidney problems. To get the most out of fish, use grilled fish instead of fried fish.

Nuts

Edible nuts are rich in fiber and protein. In addition, they are high in unsaturated fats, which help maintain a healthy heart by raising good cholesterol (HDL). Unsaturated fats in tree nuts are also effective in maintaining blood sugar stability (peanuts are not tree nuts and are classified as legumes). Research by Canadian researchers shows that eating walnuts twice a day helps lower and stabilize blood sugar in people with type 2 diabetes.

It is important to note that although these foods are healthy, They have a lot of calories. Therefore, it is better to limit their consumption to one serving per day. One serving is equivalent to 28 grams or 35 peanuts, 24 almonds, 14 walnuts (halved) or 18 cashews.

4. Blueberries Although all berries are high in antioxidants, vitamins and fiber, blueberries are one of the most beneficial for people with type 2 diabetes. Antioxidants are compounds that can protect the body against damage. Studies by researchers at Harvard School of Public Health show that increasing the consumption of blueberries, grapes and apples reduces the risk of developing type 2 diabetes by 26%.

They can replace unhealthy snacks. Replacing sweets with blueberries and other fruits rich in antioxidants reduces blood sugar as well as the desire to eat sugary foods. Patients with diabetes should avoid refined sugars and processed carbohydrates.

  • What are the healthiest and most nutritious fruits in the world?

5. Broccoli

BingMag.com 11 <b>unique</b> <b>superfoods</b> for <b>people</b> with <b>type</b> 2 diabetes

Various studies show that a diet rich in cruciferous vegetables such as broccoli can Help reduce the risk of cancer. Broccoli contains a lot of vitamin A and vitamin C. These two nutrients have antioxidant properties and their consumption is beneficial for both healthy people and people with diabetes.

A glass of cooked broccoli contains 8.93 micrograms of vitamin A and 4.73 milligrams of vitamin C Is. Therefore, consuming it during the day provides 10% of the need for vitamin A and 82% of the need for vitamin C. In addition, broccoli with 52.5 grams of fiber (equivalent to 22% of daily requirement) increases the feeling of satiety. For this reason, it is a good choice for people who are trying to lose weight or control their blood sugar.

6. Sweet Potatoes

When it comes to foods that are good for type 2 diabetes, different types of potatoes are not considered equal. To control your blood sugar, it is best to eat sweet potatoes, which are rich in fiber and vitamins. A medium sweet (boiled) potato contains 75.3 grams of fiber and provides 15% of the daily requirement for this substance. There are two things to keep in mind when eating sweet potatoes:

  • Potatoes are a starchy vegetable. Therefore, you should consult your doctor or nutritionist about how much to consume.
  • Boiled sweet potatoes have a low glycemic index (GI) and do not raise your blood sugar as much as regular potatoes. Roasting or frying is the worst way to cook sweet potatoes for people with type 2 diabetes.
  • What is a low glycemic index diet and what are the benefits? And it has disadvantages?

7. Spinach

Daily consumption of one and a half glasses of dark leafy vegetables, including spinach, can reduce the risk of type 2 diabetes by up to 14%. Although the reason for this is unclear, leafy vegetables seem to have a protective effect against diabetes due to their antioxidants such as vitamin A and vitamin C. In addition, due to their low calorie and carbohydrate content, they are an ideal choice for people with type 2 diabetes.

8. Oats

BingMag.com 11 <b>unique</b> <b>superfoods</b> for <b>people</b> with <b>type</b> 2 diabetes

Consume whole grains to control your glycosylated hemoglobin (A1C), which indicates the average sugar Blood is passed in the last 2-3 months and helps maintain heart health. Research shows that eating oatmeal for breakfast is effective in controlling postprandial blood sugar and lowering blood fats.

The benefits of oatmeal are said to be due to its fiber content. Half a glass of cooked oatmeal contains 4 grams of fiber, which is equivalent to 15% of the daily requirement. To make oats have a creamier texture and a better taste, you can cook it in low-fat milk and add berries, seeds and nuts to it.

9. Tomatoes

Tomatoes are one of the best foods for people with type 2 diabetes. In fact, tomatoes are rich in antioxidants, which is why patients with diabetes should eat them regularly. This superfood is effective in lowering blood pressure and bad cholesterol (LDL) and preventing heart disease.

According to research, lycopene in tomatoes can reduce the risk of heart disease by 26%. Keep in mind that the body absorbs more lycopene from cooked tomatoes than from raw tomatoes.

Greek yogurt Greek yogurt is a rich source of calcium, protein and magnesium. It also contains valuable probiotics that research has shown can prevent weight gain and obesity and reduce the risk of cardiovascular disease.

The amount of protein in Greek yogurt is slightly higher than regular yogurt. For this reason, consuming it will keep you full for a longer period of time. A glass of plain Greek yogurt (non-fat) contains 23 grams of protein and a glass of plain non-fat yogurt contains 14 grams of protein.

When buying Greek yogurt, read the label on the package carefully and consume Avoid products containing added sugar. It is better to choose simple and fat-free Greek yogurt and use berries to flavor it.

11. Avocado is one of the best foods for preservation due to its unsaturated fats with a double bond. It is considered heart health. The fiber, potassium and lutein in avocados help lower blood cholesterol and reduce inflammation, as well as keep blood pressure within normal limits. One serving of avocado (50 grams of avocado or one-third of an average avocado) contains 80 calories, 6 grams of healthy fats, and a variety of vitamins and minerals.

  • 13 ways to prevent type 2 diabetes Early Signs)

Final Word

Patients with type 2 diabetes have high blood sugar due to the body's inability to use the hormone insulin. High blood sugar damages blood vessels and nerve cells and affects various organs in the body, including the eyes, kidneys and heart. One way to control your blood sugar is to follow a healthy diet. Choosing the right foods can prevent the symptoms of diabetes from getting worse.

Diabetics should eat the right amount of fiber, complex carbohydrates, lean protein, and healthy fats at all meals. In addition, instead of white bread or pasta made with white flour that contains refined carbohydrates, use foods that contain slow-digesting carbohydrates such as vegetables, legumes, and berries.

This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: everydayhealth

Tags: unique, superfoods, people, type, diabetes

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