Healthy Food and Fruit for Diabetics

Jakarta, CNN Indonesia –

Sufferers diabetes it is recommended to selectively choose foods to control levels blood sugar inside the body. For this reason, a number of foods are considered healthy for diabetics.

As written on Healthline, choosing the right type of food can prevent a diabetic from the risk of diabetes compilation, one of which is heart disease.

Choice of Food and Fruit for Diabetics

Vegetables, fruit, and protein-rich foods are good choices for daily nutrition. Here are some foods that are good for diabetics.

1. Fish

Fatty fish are suitable and good for consumption by diabetics. These types of fish contain omega-3 fatty acids, DHA, and EPA.

This content is able to effectively prevent diabetes from developing into heart disease and stroke. The content of DHA and EPA is able to coat and improve the function of a person’s blood vessels.

A study states that eating fatty fish helps a person control blood sugar in the body. These types of fish include salmon, sardines, tuna, and others.

2. Green Vegetables

Green vegetables are a healthy, low-calorie food choice. The low carbohydrate content in green vegetables also makes these foods not have a significant effect on blood sugar levels in the body.

The content of vitamin C in green vegetables helps diabetics reduce inflammation and cell damage in the body. In addition, green vegetables are a good source of antioxidants and lutein and zeaxhantin.

These types of vegetables include spinach, kale, kale, broccoli, and others. This type of vegetable is a type of vegetable that is easily found on the market and also easy to process.

3. Eggs

The nutritional content of eggs can reduce inflammation, increase insulin sensitivity, and increase good cholesterol levels.

A study published Healthline states that eating eggs at breakfast can help diabetics control blood sugar levels throughout the day.

Eating eggs in the right portion can prevent diabetics from the risk of heart disease and stroke. For these properties, eggs should be consumed whole, not separating the yolk and white.

4. Avocado

Illustration: Avocado is one of the healthiest foods for diabetics (Photo: skeeze / Pixabay)- –

Avocado is a type of fruit that is friendly to diabetics. The content of sugar and carbohydrates in an avocado is low.

Avocados also contain lots of fiber. The fat contained in avocado is healthy fat, so it is relatively safe to control blood sugar.

A study notes that avocatin-B fat in avocados can inhibit oxidation of skeletal muscle, and reduce insulin resistance.

5. Nuts

Nuts are a good food for diabetics. This food is a source of vegetable protein.

Nuts can also keep hunger at bay and prevent a diabetic from eating excess food. It is better if nuts are not consumed with added seasonings, such as excess salt.

As written in Medical News Today, the complex carbohydrates contained in nuts help control blood sugar levels in the body.

6. Citrus fruit

Eating citrus fruits has an antidiabetic effect on the body. Eating citrus fruits is a way to get vitamins and minerals without added carbohydrates.

A number of researchers say the two antioxidant elements in these fruits, hesperidin and naringin, are two antidiabetic elements.

Fruits that belong to citrus include oranges, lemons, and grapes. These fruits are foods rich in vitamin C, folate, and potassium.

7. Shirataki

Illustration: Shirataki can replace rice as a healthy food for diabetics (Photo: CNN Indonesia / Elise Dwi Ratnasari)- –

Shirataki is a rice substitute that is effective in maintaining body weight and controlling diabetes. This type of noodle contains glucomannan fiber which is extracted from konjac root.

Glucomannan itself is a thick type of fiber that helps a person feel full quickly. In addition, this substance has been shown to help lower blood sugar levels in the body.

The carbohydrate content in Shirataki is at 3 percent. A person’s body will only receive 3 grams of carbohydrates in a 100 gram serving of Shirataki.

It is recommended that you boil the shirataki until they are chewy before eating. Shirataki can be combined with a variety of other foods to make meals more delicious.

Foods that Diabetics Avoid

Choosing nutritional intake also means avoiding a number of food ingredients. Reporting from Medical News Today, diabetics should avoid foods with a high glycemic index (GI), including:

1. Foods with High Carbohydrates

Diabetics should start reducing their carbohydrate intake. Foods such as rice, bread, potatoes and pasta should be avoided. If you really have to eat these foods, you should adjust the portions.

2. Fruits with a High Glycemic Index

Most fruits have a low glycemic index, and are good for diabetics. However, some fruits should be avoided because they have a high glycemic index, such as cantaloupe and pineapple.

3. Saturated Fats and Trans Fats

Illustration: French fries are one of the foods diabetics should avoid (Photo: Pixabay / jarmoluk)- –

Saturated and trans fats are bad fats. Foods that contain bad fats are not healthy foods for diabetics. Bad fats are often found in processed and fried foods, such as french fries, potato chips, and baked goods.

4. Sweet Drinks

Drinks that contain sugar should be avoided by diabetics. Beverages such as sweet tea, milk coffee, and packaged drinks have high sugar levels and can increase blood sugar levels in the body. Sweet drinks can cause an imbalance in a person’s insulin levels.

5. Salty Foods

Salt is a flavoring ingredient that diabetics should avoid. Salty foods basically have salt in them. Salty foods can significantly increase blood pressure in the body.

Avoid excess sugar and salt

In addition to independently choosing food intake, diabetics should also consult a doctor or nutritionist. For a diabetic who is on a diet, food selection and daily intake are very important.

Foods that are healthy for diabetics are foods that do not contain a lot of sugar and carbohydrates. Salt is also a scourge for diabetics. For that, as much as possible pay attention to the spice content in your food, avoiding excess sugar and salt content.

(fjr)

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