Type 2 diabetics know as well as everyone else they should consume a balanced diet as a large part of living a healthy lifestyle. But even though there are a lot of good food choices for a diabetic to pick from, there are actually some super foods that are even better for them than others. What are they? You might be surprised.
So what qualifies as a diabetic super food? These are foods that provide a good supply of the right vitamins, minerals, and in some cases fiber and/or protein, but are also low on the glycemic index. The key is to have both. There are plenty of foods that are rich in the right nutrients, but score too high on the index to be considered a healthy option for diabetics.
Some people choose to eat junk and then try to make up for it with supplements. While this is certainly better than nothing, it still doesn't deliver what they can receive naturally in the right foods. And when it comes to supplements, some are even better than others, so talk to your doctor before starting them, as diabetics can actually overdo it with some supplements.
The list of diabetic super foods include:
1. Beans. These are excellent because they carry a low sugar level, but they are slammed full of vitamins and nutrients, such as potassium and magnesium, and the all important ingredient... fiber. They also provide a good supply of protein.
2. Berries. Berries also have fiber, vitamins and minerals, but they also have something that most foods don't: a healthy dose of antioxidants. This one component helps to ward off a multitude of diseases and illnesses.
3. Citrus. Chock full of vitamins, the main one being the all-important vitamin C, which is also crucial to keeping many areas of the body, including the immune system, on its toes.
4. Dark, Green Leafy Vegetables. We've heard it all our lives, but it's true... especially for diabetics.
5. Fish. More precisely, omega-3 fatty acid rich fish. These go the distance for protecting your heart, lowering cholesterol and helping to prevent a host of diseases.
6. Sweet Potatoes. High in fiber, low in calories, rich in vitamins and minerals. Substitute these for baked, mashed, and French-fried potatoes.
7. Tomatoes. Fixed any way you like, you can't dispute the positive effects tomatoes have on the body.
8. Whole Grains. The key word here is "whole". If the grains are processed, enriched, etc., they have been stripped of their nutrients. Now, these grains are contributing more harm than good. Whole grain is the only way to go. The latest research suggests that people who eat whole grains actually have the lowest incidence of Type 2 diabetes. As well they appear to increase the efficiency of insulin so that less is required to metabolize sugar.
The key for many people with Type 2 diabetes, in terms of lowering blood sugar levels with diet, is avoiding those common high-carbohydrate, low-fiber meals.
By Beverleigh H Piepers
So what qualifies as a diabetic super food? These are foods that provide a good supply of the right vitamins, minerals, and in some cases fiber and/or protein, but are also low on the glycemic index. The key is to have both. There are plenty of foods that are rich in the right nutrients, but score too high on the index to be considered a healthy option for diabetics.
Some people choose to eat junk and then try to make up for it with supplements. While this is certainly better than nothing, it still doesn't deliver what they can receive naturally in the right foods. And when it comes to supplements, some are even better than others, so talk to your doctor before starting them, as diabetics can actually overdo it with some supplements.
The list of diabetic super foods include:
1. Beans. These are excellent because they carry a low sugar level, but they are slammed full of vitamins and nutrients, such as potassium and magnesium, and the all important ingredient... fiber. They also provide a good supply of protein.
2. Berries. Berries also have fiber, vitamins and minerals, but they also have something that most foods don't: a healthy dose of antioxidants. This one component helps to ward off a multitude of diseases and illnesses.
3. Citrus. Chock full of vitamins, the main one being the all-important vitamin C, which is also crucial to keeping many areas of the body, including the immune system, on its toes.
4. Dark, Green Leafy Vegetables. We've heard it all our lives, but it's true... especially for diabetics.
5. Fish. More precisely, omega-3 fatty acid rich fish. These go the distance for protecting your heart, lowering cholesterol and helping to prevent a host of diseases.
6. Sweet Potatoes. High in fiber, low in calories, rich in vitamins and minerals. Substitute these for baked, mashed, and French-fried potatoes.
7. Tomatoes. Fixed any way you like, you can't dispute the positive effects tomatoes have on the body.
8. Whole Grains. The key word here is "whole". If the grains are processed, enriched, etc., they have been stripped of their nutrients. Now, these grains are contributing more harm than good. Whole grain is the only way to go. The latest research suggests that people who eat whole grains actually have the lowest incidence of Type 2 diabetes. As well they appear to increase the efficiency of insulin so that less is required to metabolize sugar.
The key for many people with Type 2 diabetes, in terms of lowering blood sugar levels with diet, is avoiding those common high-carbohydrate, low-fiber meals.
By Beverleigh H Piepers
Post a Comment