Suara.com – If you suffer diabetes, it might be hard to know diet best to keep your blood sugar under control.
But there are many food for diabetics which you can enjoy. Instead of staying focused on what foods to avoid diabetics, it is better to focus on good food to restore health.
Launching the Eating Well page, Friday (12/17/2021) it turns out that there are several foods for diabetics that are safe.
This food, of course, will help fulfill nutrition for diabetics as well as a powerhouse.
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That way, your blood sugar control if you keep your diet will be maintained.
Food for diabetics
1. Cinnamon
Who would have thought, it turns out that this fragrant spice is claimed and proven to be effective in keeping blood sugar stable and lowering cholesterol.
Just 1/4 teaspoon of cinnamon per day controlled blood sugar and cholesterol levels in a study published in the journal Diabetes Care.
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Sprinkle cinnamon into smoothies, yogurt, oatmeal, or even coffee. Another plus for cinnamon is that it adds flavor to foods without adding sugar or salt.
2. Walnuts
Walnuts have been shown to help fight heart disease and can improve blood sugar levels, thanks to walnuts’ high levels of polyunsaturated fats. These healthy fats have been shown to help prevent and slow the progression of diabetes and heart disease. Almonds, pistachios, and pecans also contain these beneficial fats. Nuts are low in carbohydrates and high in protein and fat, which are good for stabilizing blood sugar. Be sure to watch your portion sizes. cup of peeled walnuts has 164 calories.
3. Nuts
Nuts are loaded with fiber and protein to make you feel full.
As a source of carbohydrates, these nuts have a content of 20 grams with a dose of half a cup.
People who add a cup or more of nuts to their diet every day have better blood sugar control and lower their blood pressure. Nuts are inexpensive and very versatile. Mix beans into salads and soups cooked with vegetables.
4. Oatmeal
Whole wheat, or oatmeal is claimed to be good enough to maintain blood sugar balance. Difficulty sensitivity is also said to be increased thanks to regular consumption of oats.
Whole grains, such as oats, are better for blood sugar (fiber helps minimize spikes) and may actually help improve insulin sensitivity. Oats contain fiber in the form of beta-glucan, which is the soluble fiber that causes oats to clump in liquid.
Apparently, this soluble fiber content helps regulate blood sugar. Thus, the breakdown and absorption of carbohydrates from other foods eaten by diabetics will slow down.
5. Milk and Dairy Products
Not only provides vitamin D and calcium for bone health. This good source of protein is also contained in dairy products. Not to mention, milk and dairy products are claimed to be able to prevent hunger.
Milk, cheese, and yogurt have all been shown to help stabilize blood sugar levels, and eating lots of these dairy products can reduce your risk of developing diabetes.
Eating more full-fat (or whole) dairy is associated with a lower risk of developing diabetes. Maybe a higher fat content makes you feel full, so you’re less likely to overeat sugary, high-carbohydrate snacks. But, keep in mind that full-fat dairy products are higher in calories than nonfat.
6. Broccoli
Broccoli and other vegetables, such as kale, cauliflower, and cabbage, all contain a compound called sulforaphane.
These anti-inflammatory compounds help control blood sugar and protect blood vessels from damage associated with diabetes. Broccoli is not only low in calories and carbohydrates, but also contains many nutrients, including vitamin C and iron.
7. Spinach
Spinach is one of the best sources of magnesium, which helps the body use insulin to absorb sugar in the blood and manage blood sugar more efficiently.
These green leaves are also high in vitamin K and folate, among other important nutrients. Two cups of raw spinach provide only 2 grams of carbohydrates and 14 calories. How to eat spinach can be by chewing raw spinach in a salad, blending it with a smoothie or sautéing it with garlic and olive oil for a healthy side dish.
8. Olive Oil
Food for diabetics is good for because of its high content of monounsaturated fatty acids. It helps keep blood sugar under control by lowering insulin resistance, helping cells respond to the body’s insulin better.
No need to be afraid of the fat from olive oil. Fat helps keep you full, minimizes spikes in blood sugar and allows your body to absorb important nutrients, such as vitamins A and E.
9. Salmon
Salmon is not only high in protein, but also rich in omega-3 fatty acids, which can help maintain a healthy heart by lowering blood pressure and increasing cholesterol levels.
Several other types of fish that are claimed to provide a protective effect for diabetics include sardines and mackerel. This type of fish contains omega-3 fatty acids.
Those are some foods for diabetics whose content is good for controlling blood sugar and cholesterol. Consult further with the respective doctor for the best and safest food intake.
Contributors: Yulia Kartika Dewi
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