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Foods for Diabetes

Press Release   •   Aug 14, 2017 16:21 IST

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Dark chocolate

Dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings.

Apples

Eating just one apple a day for four weeks lowered LDL (bad) cholesterol by 40 percent. The professor leading the study explained that not all antioxidants are created equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease.

Broccoli

Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that's often a consequence of diabetes.

Avocados

Avocados are known for their heart-healthy monounsaturated fat content. When substituting these fats for saturated fat, they can improve cholesterol levels, decreasing your risk of heart disease.

Blueberries

People who consumed 2 1/2 cups of wild blueberry juice per day for 12 weeks lowered their blood glucose levels, lifted depression, and improved their memories. <a href="http://www.khaskhabar.com/lifestyle/health"health tips in hindi</a>

Steel-cut oats

You may not think of oatmeal as a superfood, but it can help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which helps the body use glucose and secrete insulin properly

Steel-cut oats

You may not think of oatmeal as a superfood, but it can help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which helps the body use glucose and secrete insulin properly

Carrots

Cooked or raw, carrots are a healthy addition to any meal plan. While cooked carrots have the rich texture of starchy vegetables, such as potatoes, they are classified as nonstarchy veggies because they don't contain a lot of carbohydrate. A 1-cup serving of raw carrots has about 5 grams of carb, as does a 1/2-cup cooked serving.

Olive oil

Following a Mediterranean-style diet rich in olive oil helps reduce the risk of type 2 diabetes by as much as 50 percent compared to a diet low in fat. Olive oil is also rich in antioxidant nutrients that protect cells from damage, and prevents the development of heart disease.

Spinach

This green is particularly rich in vitamin K, along with several minerals including magnesium, folate, phosphorus, potassium, and zinc. It's also a good source of the plant chemicals lutein and zeaxanthin, and various flavonoids.

Garlic

It has been used to treat high cholesterol, heart disease, high blood pressure, and cancers.

Beans

Beans are high in fiber and a good source of protein, but now there are even more reasons to include them in a diabetic diet. Eating about a cup of legumes daily resulted in better blood sugar control (for both blood glucose and A1C) and lower blood pressure.

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