Recommended foods if you suffer from diabetes

What are the best foods that can be consumed when you have diabetes? Here, an easy question ... The main purpose in this condition is to keep the blood sugar level at very finely controlled values. It is very important to consume foods that help prevent diabetes complications, such as heart disease.

Foods of animal origin recommended for diabetics

Fat fish

Fat fish is one of the healthiest foods. Salmon, sardines, herring, anchovy and mackerel are excellent sources of Omega-3 DHA and EPA fatty acids, which bring major benefits to heart health. Their regular consumption is particularly important for diabetics, which have an increased risk of heart disease and stroke.

Studies suggest that people who consume regular fatty fish have a lower risk of heart failure and are less likely to die because of heart disease. The fish is also a high source of high quality protein, which contributes to the increase of the metabolic rate and to the intensification of caloric burns.

Eggs from chickens raised at home

Eggs provide amazing health benefits, being considered a complete food. Regular consumption of eggs can reduce the risk of heart disease in several ways. It is recommended boiled or prepared eggs so that the whiten is strong and the yellow yolk.

No fried omelets or eggs with hard yolk are not recommended, as they can contribute to increased LDL cholesterol. Studies show that people with type 2 diabetes who consume 1 egg a day, within a high protein diet may have significant improvements in cholesterol and blood sugar.

Greek yogurt

Greek yogurt is an excellent choice for diabetics. It contributes to improving glycemic levels and can reduce the risk of heart disease, due to the probiotics it contains. It is also a good source of protein, which helps to increase the feeling of satiety, reduce appetite and weight control.

Foods of Vegetable Origin Recommended for Diabetics

Green leaves

Vegetables with green leaf, such as spinach, kale, arugula or green salad, are rich in vitamins and minerals, but low in calories and carbohydrates, which makes them ideal for diabetics. There are good sources of vitamin C, which help to reduce inflammation and improve general health.

Cinnamon

Cinnamon is a spice with strong antioxidant properties. Studies show that this can reduce blood sugar and improve insulin sensitivity. For maximum effects, it is recommended to consume at most one teaspoon a day, preferably from the Ceylon assortment.

Broccoli

Broccoli is a nutritional vegetable, low in calories and carbohydrates, but rich in vitamins such as C and Magnesium. Studies show that it can reduce insulin levels and protect cells from oxidative damage. It is also a good source of lutein and zeaxantine, which helps to protect the health of the eyes.

Chia seeds

Chia seeds are rich in fiber and poor in digestible carbohydrates, thus helping to stabilize the blood sugar level. They offer a feeling of satiety and can contribute to weight loss.

turmeric

Turmeric, due to the active ingredient curcumin, reduces inflammation and blood sugar, contributing to cardiovascular and renal health. It is recommended to be consumed with black pepper for better absorption.

The fruit with shell

The fruits with shell (nuts, almonds, peanuts) are high in fiber and healthy fats, helping to reduce inflammation and improve blood sugar. Moderate consumption (about one fist a day) is beneficial for diabetics.

Extra-virgin olive oil

Extra-virgin olive oil contains monounsaturated fats and polyphenols that improve cardiovascular health and reduce the risk of heart disease. It is important to choose high quality olive oil.

Garlic

Garlic is a natural antibiotic that can reduce inflammation, blood sugar and LDL cholesterol. It is also beneficial for blood pressure control, being a strong diabetic health ally.

Article written by conf.univ.dr. Lavinia Melania Bratu, biologist, clinical psychologist, nutrition counselor