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Food Choices as medicine In Diabetes (part 2)

Given below are some of the most nutritious foods that help in controlling diabetes and can be taken as a medicine to fight this disease.

1) Salmon, sardines, anchovies, and mackerel:

  • They are rich in Omega-3 fatty acids, which prevent long term complications of diabetes, along with its anti-inflammatory function
  • Eat 2-3 servings per week

2) Spinach, Kale, arugula, collard greens, and other leafy greens

  • Use as a main source of CHO
  • Nutrient-dense but low in calories
  • Rich in antioxidants
  • Eat 3-5 servings per day (upon caloric needs

3) Spices:

  • Cinnamon, as a food additive, spice, or drink
  • Improve insulin response
  • Have an antioxidant effect
  • Recent studies proved that it could lower triglycerides and cholesterol levels
  • Limit to 1 teaspoon per day
  • Turmeric, as a food additive, spice, or drink
  • Lower the inflammation and blood sugar levels
  • Also, it acts as kidney and cardioprotective in diabetes
  • Limit to 1 teaspoon per day

Garlic:

  • Help lowering blood sugar and lipid profile
  • Also, studies have shown that it can help to prevent and to control blood sugar
  • Recommendation: one clove of raw garlic (changed upon needs)

4) Chia seeds and Flax seeds:

  • They are nutritious, high in fibers, and low in CHO
  • It can slow the intestinal transit, which lower glycemic load, meaning; a better glycemic control
  • Due to its high fiber content, it makes you feel full and reduce hunger for long hours
  • It also plays a role in reducing blood pressure
  • Reduces inflammatory markers

5) Greek Yogurt:

  • A dairy product of choice in diabetes
  • It can lower blood sugar level, also help in weight reduction and improve body composition

6) Nuts:

  • Should be an integral part of your meal plan
  • It’s high in MUFA and PUFA
  • Help a better glycemic control
  • Raise HDL and decrease LDL
  • ½ to 1 cup per day
  • Preferred choices; Almonds, walnuts, hazelnuts, Brazil nuts, pecans, and macadamia

7) Broccoli:

  • Highly nutritious, high in fibers, low in CHO
  • Rich in Vit-C and Magnesium
  • It can lower blood glucose level if integrated into your daily meals

8) Squash:

  • Highly nutritious, high in fibers, low in CHO
  • It can lower blood glucose level if integrated into your daily meals
  • studies using squash extract have also reported reductions in obesity and insulin levels

9) Virgin or extra-virgin olive oil

  • It is high in MUFA and PUFA
  • It helps a better glycemic control
  • It raises HDL and decrease LDL
  • It increases the Fullness hormone, giving fullness feeling and satiety

10) Apple cider Vinegar

  • Improve insulin sensitivity and lower blood glucose level
  • Consume with meals or after, as it reduces blood sugar response by 20%
  • Slow stomach emptying, giving you a feeling of fullness
  • Limit to 2 tablespoons per day

11) Strawberries

  • Highly nutritious and rich in antioxidants
  • Reduce cholesterol level and glucose after meals
  • Take after meals
  • ½ to 1 cup per day, low in calories and rich in fibers

Those were some of the best food you would need to include in your daily meals for the best glycemic control and Medical Nutrition Therapy.

Stay Healthy and Wealthy!

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