For diabetics, it is very important to control the diet properly. For example, diabetics can eat more foods such as walnuts, avocados, strawberries, ginger, and spinach, and formulate a scientific diet plan so that sugar users can control body weight and blood sugar.
1ã€Walnuts
The fiber, protein and healthy fats contained in walnuts make it a healthy alternative to carbohydrate snacks such as cookies. In addition, the fatty acids in walnuts can increase "good cholesterol", reduce "bad cholesterol," and reduce the risk of heart disease or heart attack.
A study in the American Journal of Clinical Nutrition showed that people who eat a lot of nuts in their diets weigh less than those who don’t eat, and weight control is good for glycaemic control.
2. Avocado
Avocado is the best source of fruit for healthy fats. It also provides about 20 different vitamins and minerals. It is rich in potassium, vitamins C, E, K, lutein, and beta-carotene. In addition, avocado is also rich in Fiber - 6-7 grams of half avocado.
Studies have shown that eating foods that contain healthy fats may help increase feelings of fullness, slow down the digestion of carbohydrates, and help maintain a more stable blood sugar level; studies have also shown that high-fiber foods can lower blood pressure and cholesterol levels , improve body weight and make insulin more effective.
3, pumpkin seeds
Studies have shown that magnesium requires magnesium for more than 300 physiological processes, including the decomposition of food energy. The lack of magnesium can lead to insulin resistance, and the risk of type 2 diabetes decreases by approximately 15% for every 100 mg/day increase in magnesium intake.
The pumpkin seeds have high magnesium content. Two tablespoons of pumpkin seeds contain 74 milligrams of magnesium, equivalent to a quarter of the daily recommended intake.
4, strawberries
Studies have shown that higher intake of berries can reduce the risk of diabetes; and a study found that the presence of substances in strawberry "Festrone" can even prevent kidney and brain complications in diabetic mice.
1 CUP (approx. 229 g) Fresh strawberries contain 160% of the vitamin C per person per day, with only 50 calories – studies show a link between vitamin C deficiency and diabetes.
5, ginger
Ginger is rich in high antioxidants and healthy compounds that can improve the body's anti-inflammatory ability. Anti-inflammatory diets and foods can help treat and alleviate the symptoms of the disease and reduce the risk of long-term illness, such as diabetes.
Although the study of ginger and diabetes is limited, there is data that ginger can reduce fasting blood glucose levels in type 2 diabetics.
6, spinach
Studies have shown that low potassium intake is associated with higher risk of diabetes and diabetic complications. Spinach is one of the best sources of potassium in food. 1 CUP (approx. 229 g) cooked spinach contained 839 mg potassium; whereas 1 CUP banana contained approximately 539 mg potassium.
7, cinnamon
Studies have shown that cinnamon can reduce blood sugar in diabetic patients. The average blood sugar level of participants taking high-dose cinnamon dropped from 8.9% to 8.0%; the average blood sugar level of participants taking low-dose cinnamon dropped from 8.9% to 8.2%; participants who did not take cinnamon had no change in blood sugar.
8, Jia seeds
Jia seeds are rich in antioxidants, healthy fats, fiber, magnesium, zinc, iron and calcium. Just 1 oz (29.3495 g) of the Jia seeds can provide 10 grams of fiber, which is already half the daily recommended dose for women over 50 years of age.
9, Ezeki bread
Ezekiel bread is a kind of germinated grain bread, which is processed less than standard pasta and whole wheat bread. Ezekiw contains higher protein, vitamin B, fiber, folic acid and vitamin C.
Regular consumption of the above 9 kinds of foods is very helpful for diabetics to control blood sugar.
Intimate tips:
In addition to introducing the nine kinds of foods, Xiao Bian also presented a diabetes diet plan containing these 9 kinds of foods.
breakfast:
Toast (complex carbohydrates)
Avocado (healthy fat)
Spinach (Antioxidants)
Cooked eggs (lean protein and healthy fat)
lunch:
Green leafy vegetables
Buckwheat (Compound carbohydrates and lean proteins)
Roasted beets (antioxidants)
Lean protein (such as tuna or chicken)
snack:
Chopped apples (complex carbohydrates)
Mixed walnuts and pumpkin seeds (lean protein and healthy fat)
dinner:
Salmon (lean protein and healthy fat)
Fresh ginger (antioxidants)
Sweet potatoes (carbohydrates) sprinkled with cinnamon
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