Top 10 Diabetes Superfoods
Top 10 Diabetes Superfoods
1. Non-Starchy Vegetables
Non-starchy vegetables have fewer carbs per serving. They include everything from artichokes and asparagus to broccoli and beets. This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fiber, and phytochemicals. These vegetables are also low in calories and carbohydrates, making them some of the few foods that people with diabetes can enjoy almost with abandon.
In fact, the American Diabetes Association (ADA) identifies most non-starchy vegetables as low GI foods with a ranking of 55 or less. A small study of 11 people found that a low-calorie diet consisting of non-starchy vegetables may successfully reverse type 2 diabetes.
2. Non-Fat or Low-Fat Plain Milk and Yogurt
Vitamin D is essential for good health. One of its roles is to keep bones healthy, yet many of us don’t get as much as we need. Non-fat dairy foods, including milk and yogurt, are fortified with vitamin D. These dairy products are smart choices for diabetics because they have low GI scores: Skim milk has a GI score of 32 while reduced fat yogurt has a GI score of 33.
Dairy intake, especially low-fat dairy, is also associated with a 9 percentlower risk for type 2 diabetes.
Whether eaten raw or cooked, tomatoes are full of lycopene. This a powerful substance that may reduce the risk of cancer (especially prostate cancer), heart disease, and macular degeneration.
Like other non-starchy fruits, tomatoes have a low GI ranking. One studyfound that 200 grams of raw tomato (or about 1.5 medium tomatoes) each day reduced blood pressure. Researchers concluded tomato consumption might help reduce cardiovascular risk that’s associated with type 2 diabetes.
4. Blueberries and Other Berries
From vision-protecting vitamin C to filling fiber, blueberries are antioxidant powerhouses. These berries have some of the highest antioxidant levels of any fruit or vegetable and may reduce the risk of heart disease and cancer. They also have anti-inflammatory properties.
Strawberries, raspberries, and blackberries are all excellent choices for those with diabetes.
5. Oranges and Other Citrus
The pulpiness of oranges and grapefruit provide a great source of fiber. To maximize this, make sure to eat the whole fruit rather than drink the juice.Studies have shown that eating citrus fruits can lower the risk of diabetes, but drinking the fruit juice can increase the risk.
The average orange has a GI score of 40 while unsweetened orange juice has a GI score of 50. The citrus with the lowest GI score is grapefruit. With a score of 25, grapefruit has one of the lowest GI scores of all fruits.
6. Wild Salmon and Other with Omega-3 Fatty Acid Fish
Wild salmon is loaded with omega-3 fatty acids, which can lower risk of heart disease. It’s also full of vitamin D and selenium for healthy hair, skin, nails, and bones. Other nutrient-dense fish include herring, sardines, and mackerel.
Since fish and other protein foods don’t contain carbs, they will not increase blood sugar levels. Adding salmon to a meal can help slow digestion of other foods eaten at that meal and help increase fullness. Fish oil is another source of omega-3 fatty acids. Ask your doctor before taking any supplements to see which, if any, are best for your condition.
source – http://www.healthline.com/health/ten-diabetes-super-foods#2
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