Jakarta, CNBC Indonesia – Diabetics are advised to be more careful in eating food. This is important to keep blood sugar levels normal and stable.
Apparently, there are some healthy foods for diabetics that are good for consumption. So, what kind of food is it? The following is the presentation, citing Healthline:
1. Fatty fish
Salmon, sardines, herring, anchovies, and mackerel are good sources of the omega-3 fatty acids DHA and EPA, which have major heart health benefits.
Consuming enough of these fats on a regular basis is very important for diabetics to avoid an increased risk of heart disease and stroke.
DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and may help improve the function of your arteries.
Studies show that eating fatty fish can also help regulate blood sugar. Fish is also a great source of high-quality protein, which helps you feel full and helps stabilize blood sugar levels.
2. Green Vegetables
Green leafy vegetables are very nutritious and low in calories. Green vegetables are very low in digestible carbohydrates, or carbohydrates that are absorbed by the body, so they will not significantly affect blood sugar levels.
Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C.
Some evidence suggests that people with diabetes have lower levels of vitamin C than people without diabetes, and they may have a greater need for vitamin C.
Vitamin C acts as a powerful antioxidant and also has anti-inflammatory qualities. Increasing the intake of foods rich in vitamin C can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cell damage.
3. Eggs
Eating eggs regularly can reduce the risk of heart disease.
Eggs can reduce inflammation, improve insulin sensitivity, increase levels of HDL (good) cholesterol, and change the size and shape of your LDL (bad) cholesterol.
A 2019 study found that eating an egg breakfast that is high in fat and low in carbohydrates can help people with diabetes manage blood sugar levels throughout the day.
Older studies have linked egg consumption with heart disease in people with diabetes.
But a more recent review of controlled studies found that eating 6 to 12 eggs per week as part of a nutritious diet did not increase risk factors for heart disease in people with diabetes.
What’s more, some studies show that eating eggs can reduce the risk of stroke.
4. Peanuts
Nuts are rich in B vitamins, beneficial minerals (calcium, potassium and magnesium), and fiber. Nuts also have a very low glycemic index, which is important for managing diabetes.
In a study involving more than 3,000 participants at high risk of cardiovascular disease, those who had a higher consumption of nuts were less likely to develop type 2 diabetes.
5. Broccoli
Broccoli is one of the most nutritious vegetables. Half a cup of cooked broccoli contains just 27 calories and 3 grams of digestible carbohydrates, along with essential nutrients like vitamin C and magnesium.
Broccoli can also help manage your blood sugar levels. One study found that eating broccoli sprouts led to a decrease in blood glucose in people with diabetes.
This drop in blood glucose levels is likely due to sulforaphane, a chemical in vegetables like broccoli and sprouts.
6. Extra-virgin olive oil
Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that can improve glycemic management, reduce fasting and post-meal triglyceride levels, and has antioxidant properties.
This is important because people with diabetes tend to have difficulty regulating blood sugar levels and have high triglyceride levels.
Oleic acid can also stimulate the fullness hormone GLP-1.
In a large analysis of 32 studies looking at different types of fat, olive oil was the only one shown to reduce the risk of heart disease.
Olive oil also contains antioxidants called polyphenols. Polyphenols reduce inflammation, protect the cells that line your blood vessels, keep oxidation from damaging LDL (bad) cholesterol, and lower blood pressure.
7. Strawberries
Strawberries are rich in antioxidants known as anthocyanins. Strawberries also contain polyphenols, which are beneficial compounds with antioxidant properties.
A 2017 study found that 6 weeks of consumption of polyphenols from strawberries and cranberries improved insulin sensitivity in overweight and obese adults who did not have diabetes.
This is important because low insulin sensitivity can cause blood sugar levels to become too high.
One serving of strawberries contains about 53.1 calories and 12.7 grams of carbohydrates, three of which are fiber.
(wia)
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