Diabetes is one of the most common diseases in the country. The only thing that can check diabetes is correct diabetic diets. It is very important to follow a strict sugar free diet to cure diabetes. The prevalence of diabetes is very common in India because people are unaware of the food they need to avoid in order to keep blood sugar in control. However, many people do not know that the disease can be cured or reversed by following a strict diet.
In this article, we have listed top twenty super food that can help in keeping diabetes in check.
Table of Contents
20. Dark Chocolate
Generally people have a notion that chocolates are unhealthy and harmful. However, Researches have proven that dark chocolate can be one of the best food in curing diabetes as the flavonoid rich dark chocolate regulates insulin. Apart from curing diabetes, dark chocolates can be beneficial in reducing heart stroke risk. Thus an individual suffering from diabetes must include dark chocolate in their diet to reap its benefits.
Broccoli is one of the most beneficial vegetable from the cauliflower family. Broccoli contains high quantity of sulforaphane that helps in regulating blood sugar and calming blood pressure. The compound sulforaphane helps in improving heart activity and suppresses cancer causing agents. Apart from being anti-diabetic vegetable, broccoli also helps in detoxification of body.
Wonder fruit blueberries are rich source of soluble and insoluble fibers that helps in dissolving body fat naturally and helps in maintaining the blood sugar level. As per a research conducted by USDA, the volunteers who consumed two and half cup of blueberry juice daily for twelve weeks are found to have a stable blood glucose level. Apart from maintaining blood sugar level, blueberries also helps in fighting against depression. The natural agent anthocyanins found in blueberries helps in regulating sugar level in our blood.
Apart from being a tasty appetizer, fishes are also rich source of omega 3 fatty acid. As per a study, omega 3 fatty acid helps in reducing body inflammation that helps in reducing the risk of diabetes in humans. It has been observed that people on high fish diet are tend less prone to heart diseases such as strokes and cardiac arrest. The important point to note here is the fishes are meant to be consumed only in boiled or steamed form. Deep fried fishes eating in form of junk food might increase the body fat resulting into several heart diseases.
16. Steel Cut Oats
Steel cut oats are one of the best super foods that can help in reducing the chances of the type 2 diabetes. As per several research reports, steel cut oats are rich source of magnesium which helps in improving insulin sensitivity in body. In general, dietitians advise individuals to take up magnesium rich diet as it has been found that magnesium rich food reduces the risk of type two diabetes in women by 19 percent. Apart from being magnesium rich, steel cut oat meal contains antioxidants that help in improving body metabolism.
15. Olive Oil
Inclusion of olive oil in daily diet is beneficial for health as olive oil has fifty percent less fat as compared to other edible oil. Daily consumption of olive oil rich food helps in reducing the chances of type 2 diabetes. Olive oil generally helps in improving the heart activity and acts as an antioxidant that detoxifies body.
Spinach has been hailed since old ages for being rich source of vitamin A. However, many people still do not know that spinach acts as a miracle food in curing and reducing the risk of diabetes. As per a British study, individuals on high spinach diet are less likely to fall prey to diabetes. Apart from being anti-diabetic, spinach is also rich source of potassium, folate and magnesium which are important micronutrients that helps in development of brain cells.
13. Psyllium husk
Psyllium husk has been known since ages for curing constipation. However, Psyllium husk is also considered as a super food in curing diabetes. In 2010, researchers conducted a study in University of California which proved the benefits of Psyllium husk in regulating blood sugar level. However, researchers cautioned that immediately after consuming Psyllium husk one must not take any medication as Psyllium husk reducing the absorption of medicine in the body.
12. Sweet potatoes
Sweet Potatoes are better than the regular potatoes for the incredible health quotient that it bring with it. The sweet potatoes are enriched with Vitamin A, Protein and have plenty of fibre in it. These are considered the best quality to regulate and control the level of glucose and insulin in the body. The sweet potatoes are hypoglycemic in nature and work perfectly as the alternative to the regular potatoes. This is a food that is often prescribed for the diabetic patients and for someone who wants to keep the diabetes under control.
Beans are considered the ideal food for the diabetic patients. This is the best thing for the kidney and for the diabetes. The beans are very high in magnesium, potassium, nutrition and fibre. All of these benefits of Beans, work together to make Beans, one of the best for the diabetic patients. The best part of the beans is that it provides equal amount of protein as meat but without any amount of saturated fat. Bean is not only good for diabetes but also super food for many other diseases.
Milk is always considered as the ideal food or super food in common. However, as far as the diabetes is concerned, Milk can be largely beneficial for the patients provided that the milk does not contain the fat and it should be plain. The saturated fat in the milk can often trouble the cardiac patients. However, the plane milk is great for diabetic patients and it does not harm the cardiac patients as well. Moreover, it is the enriched source of Vitamin D. Vitamin D is not only the source of higher bone density, but also great for the glucose level regulation in the body. The Low Fat Milk and other dairy products are hypoglycaemic in nature and can bring huge difference to the diabetes. It shows that the daily intake of the Milk can reduce the chance of Type 2 Diabetes by 7% at least.
The benefits are huge and are often spoken about. It is no secret that Tomatoes are the Anti-Cancer vegetable that can act against especially the Prostate Cancer. However, it has great impact on the Type 2 Diabetes as well. The low glycaemic index of the tomatoes does not only help the body to overcome the glucose and insulin level. Apart from it, the tomatoes can be best to act against the cardiovascular complications that come due to the Type 2 diabetes.
Orange is one of the major fruits that are considered excellent or super food for the diabetes. The pulp of orange has huge amount of fibre. This is considered as one of the best among the fruits. However, the Orange also has very low index of the glycaemia that make it even more favourable for the diabetes patients. The average of glycaemia index for orange is about 40 and that is quite effective. However, in order to get the most of the benefits, one must eat the fruit instead of the juice. In the orange juice, the amount of fibre is less and also the glycaemia index of orange juice is around 50. Different studies have actually indicated that orange juice can increase the risk of the diabetes.
This is considered as the best food for the diabetes. This is one of the least hypoglycaemic food and a super food for the diabetes. The grapefruit does not only maintain the balance between the glucose and insulin, but can also negate the various side effects of the diabetes. The glycaemia index for grapefruit is 20 which are quite magnificent. The grapefruit is best for the diabetes and is often recognized by the various medical boards.
Nuts are very precious for the patients suffering from the diabetes. It has been observed that the Nuts especially Walnuts, Flaxseeds and other kind of seeds improve the diabetes conditions by considerable factor. The nuts contain high amount of alpha-linolenic acid along with the magnesium, fibre and Omega-3 Fatty Acids. All of these are considered very useful for the health and especially for the regulation of glucose and release of insulin. The GI score or Glycaemic Index for the nuts is very low ranging from 27 to even 7. The peanuts have GI score of mere 7. This is why the nuts are considered highly effective for the diabetes patients. It is even helpful for those who want to prevent the diabetes to take a chronic form of the body. The nuts can also be effective on the side effects of the diabetes especially for cardiovascular problems.
Kale is one of the most recommended super foods in the world. This is called as powerhouse of the nutrition. So, if you want to take adequate amount of Vitamin A and Vitamin K, then Kale is enough to supply you more than required amount. Both the vitamins are required for healthy life. On the other hand, the Kale also contains Glucosinolates, this is an Anti-Cancer chemical and is also effective for maintaining the glucose level and the blood pressure level. Kale can provide high benefits and thus often found in use.
4. Whole Grains
The whole grains are obviously consumed by large amount of population but not regularly. However, the benefits of eating the whole grains can be large especially if you have diabetes or suffering from it. These can smooth and catalyse the process of metabolism in the body. The whole grains have Vitamin B, Iron, Complex Carbohydrates and of course protein. Overall, this is a food substance that can make sure that you are fit and healthy. The whole grains are also low on the GI and has ratings under 56. However, as far as GI is concerned, it may not be that effective; but overall, this is a super food for bringing in lot of benefits for the diabetes patients.
3. Extra Virgin Olive Oil
This is the oil that has been hardly processed and thus contains lots of mono-saturated fats. The mono-saturated fats are considered very effective against the diabetes. The Extra Virgin Oil can induce the stimulation and release of Insulin in the body. So, it is an effective food item for the Type 2 Diabetes. It has high antioxidants and that can be very impactful for the diabetes. Also, the anti-inflammatory qualities of the food often take on the side effects of the diabetes. It is very easily soluble in the liquid.
Egg a day can make wonders for the diabetes. As per the medical records, the eggs can contribute a lot to the recovery of the diabetes. The eggs can be consumed at least once a day, most preferably in the breakfast. It can do magic for your health to keep a check on the diabetes. However, it is always recommended to get boiled eggs to get the maximum benefits. However, one must consult with the doctor to ensure that there is no impact on the blood cholesterol level of the patient.
Read About: Are Eggs Good or Bad for Diabetics?
The Apple is considered the best food for the diabetes. It is also considered as the best super food by the medical boards. The GI score for the Apple is only 37 and that is quite impeccable for the diabetes patients. It has natural sugars and loaded with easily soluble carbohydrates, protein, Calcium, Iron and Vitamin A. It is one of the fruits and super foods that can change the health complications. It can regulate the blood sugar level and keep a check on the rising level of glucose in the blood.
These super foods can make a huge difference to a diabetic patient. However, it is always advisable for the patients to discuss symptoms and conditions with the doctor before following any practice when diabetic.