Do you have a friend or family member who is diabetic, struggling to know the right list of foods that won’t compromise their health?
List of foods for diabetic people?
If you want help or want to be a help to your community, you are right to the right site doubtlessly.
According to the World Health Organization (WHO), in 2014 the number of people with diabetes rose to 422 million from 108 million in 1980.
An estimated 1.6 million deaths were right triggered by diabetes in 2016.
The main cause for diabetes is reported to be lifestyle including; doing no physical exercises, tobacco use and at highest chance unhealthy diet.
That is why, it is for the list of foods for diabetic people to be known!
Science terms high sugary content foods and those with saturated fats to be diabetes triggers.
Here is a List of Foods a diabetic person should include into the diet to improve health.
Contrary to the refined white grains, whole grains have more nutrients and a high level of fibers.
Fibers help in slowing down the digestion process. Hence, slow digestion process means slowing down absorption of nutrients, something that helps keeping blood sugar levels stable.
This works for the good of a diabetic person.
Whole grains include; millet, amaranth, whole-wheat, brown rice, cornmeal or oatmeal.
While carbs like white bread, white rice or white pasta should be avoided.
Fruits also falls to a list of foods for diabetic people.
Fruits do have a lot of nutrients that favor human health though, some of them have carbs more than vegetables.
It is good you know which fruits fits for a diabetic person than the rest.
A newsletter on http://www.medicalnewstoday.com/articles/324416.php#citrus-fruits tells how eating citrus fruits is best to get vitamins and minerals without carbs.
- · Citrus fruits include; grapefruits, lemons and oranges. They have ant-diabetic effects.
- · All berries including strawberries, blackberries, blueberries, and raspberries help prevent oxidative stress which is linked with heart diseases. They contain high levels of antioxidants and fiber.
- · Other fruits which are lower on the glycemic index (GI) scale include; apples, tomatoes, plums, peaches and pears.
One should avoid canned fruit with heavy sugar syrup, sweetened applesauce and fruit juice drinks.
Leafy Green Vegetables
Despite vegetables being sources of essential vitamins, minerals, fiber and nutrients; they have high antioxidant content and starch-digesting enzyme. Something which is helpful to people with diabetes.
Leafy green vegetables include; spinach, kale, broccoli, Brussels sprouts, white onions, carrots, purple eggplants, Asparagus, cauliflower and arugula.
One should not aspire Iceberg lettuce as they have low nutrients’ content.
One should avoid canned vegetables with much added sodium, and veggies cooked with much cheese, sauce or butter.
These are fish high in omega-3 fatty acids that; the American Diabetes Association Standards of Medical Care in Diabetes 2017 recommends people with diabetes to eat fatty fish twice in a week.
Omega-3 fats help to reduce the risk of heart disease and inflammation.
Fish also have proteins that are slow to digest, hence lead to slow increase in blood sugar.
ADA mentions fish high in omega-3 fatty acids that are; salmon, mackerel, trout, sardines, albacore tuna and herring.
One should avoid fried fish as they have Trans-fat, instead should take the boiled, grilled or baked fish.
Studies compare fatty fish and nuts fitting diabetic people’s diet as they all contain high omega-3 fatty acids.
Nuts or walnuts contain omega-3 fatty acids called alpha-lipoic acid important for heart health.
Nuts are important to diabetic people because they are at risk of getting stroke or heart diseases.
American Diabetes Association (ADA) on http://www.diabetes.org/nutrition/healthy-food-choices-made-easy/diabetes-superfoods reported that, one can help manage hunger and get key healthy fats if takes an ounce of nuts.
The association also mentioned magnesium and fiber to be released by nuts where, walnuts and flax seeds are good source of omega-3 fatty acids.
Beside eating healthy diet, from the well explained list of foods for diabetic people, WHO recommended a lifestyle to prevent people from diabetes type 2, including;
- · Being physically active- do some regular workouts for at least 30 minutes.
- · Achieve and maintain a healthy body weight.
- · Avoid tobacco use as, smoking increases risk of diabetes and cardiovascular diseases.