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What Kind Of Food Is Good For Diabetes?



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I can remember back in the 1980’s as a high school student staying up to watch Late Night with David Letterman. One of my favorite nightly segments was his “Top 10” List. Little did I know that years later I would be asked to do a top 10 list myself.

Many so called “experts” have their list of top 10 superfoods for diabetes. I am not saying any of them are wrong, or that mine is right. I just want to give you my top 10 AND tell you why. That is more important than just giving you a list.

We will look at each food I have chosen from a nutritional aspect, but also how it will affect your blood sugar through looking at the glycemic index, but more importantly, the glycemic load.

Remember, the glycemic index just tells you how rapidly a food is digested and releases glucose into your blood stream. But the glycemic load is a better indicator of how the carbs in that food will truly affect your blood sugar postprandial.

So, are you ready to see my top 10 superfoods for diabetes? In no particular order we will start with:

Walnuts
Strawberries
Fish
Kale
Tomatoes
Beans
Greek Yogurt
Eggs
Dates

Don’t judge a food by its name. Sweet potatoes are actually lower in carbs and sugar than a russet potato. Sweet potatoes are higher in fiber, which helps negate the sugars or carbohydrates.

In 2014, PubMed studied the effects on sweet potatoes on those with Type 2 diabetes. The study was small, only 140 participants who took 4 grams of sweet potatoes in capsule form each day with no difference in their normal menu. The result of the study was that after the study, the A1C of the group was lowered by 0.3%. The study concluded that there was insufficient evidence to show that the sweet potato was able to help control blood sugar in Type 2 diabetics.

In choices of vegetables for your diabetic diet the sweet potato is an excellent choice. They are high in fiber and low in sugar. They are an excellent source Vitamin A and C. They are also a great source for magnesium, potassium, vitamins B1 and B2 as well as niacin.
The GI of a sweet potato is 54, and the GL is 12. Both acceptable given the amount of nutrients involved.

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