Foods For Type-2 Diabetes
Type 2 Diabetes is one of the most common health conditions that may affect people of middle-age to old age. As we know, our bodies utilize blood glucose (sugar) from the foods we eat to produce energy. The insulin hormone, produced by the pancreas gland inside the body, is the one that carries out this process. However, due to certain factors, the body is either unable to produce sufficient insulin or utilize the insulin properly. In such a condition, the blood sugar levels rise due to poor absorption, which leads to diabetes or high blood sugar. Since diabetes is incurable, you have to take medication and a diabetes-friendly diet to manage it. Here, we will check out the must-eat foods for type-2 diabetes patients.
But before, let’s check out the main causes of type 2 diabetes.
- Poor Insulin Absorption
- Insufficient Insulin Production
- Hereditary Factors
- Ill-eating Habits
- Sedentary Lifestyle
Best Foods For Type-2 Diabetes Patients
Doctors all around the world recommend diabetic patients to avoid foods with added sugars and processed carbohydrates. Thus, here are some of the expert-recommended foods that people suffering from type-2 diabetes must include in their diet plan.
Green Leafy Vegetables
Leafy Greens are a great source of health-friendly nutrients and low amounts of digestible carbs. Thus, leafy greens are an excellent food choice for type-2 diabetes patients. This is mainly because higher amounts of digestible carbohydrates can elevate blood sugar levels. Furthermore, green leafy veggies like spinach & kale are a great source of vitamin C, antioxidants, and minerals. Vitamin C helps works as an anti-inflammatory and antioxidants to prevent inflammation and cellular damages. Furthermore, antioxidants help to protect diabetes patients from eye-related disorders.
Eggs are one of the cheapest health-friendly foods on the planet with an immense number of vital nutrients. They are an excellent source of protein, antioxidants, selenium, folate, iron, phosphorus, and vitamin A, B, D, & E. Thus, regular consumption of eggs can help in preventing inflammation, regulating cholesterol levels, and boosting insulin sensitivity. Furthermore, several medical studies have shown that a high-fat & low-carbohydrates egg breakfast can help to control blood sugar levels. Furthermore, eggs also help to build body muscles, prevent heart disorders, and maintain healthy eyes.
Whole grains are highly nutritious foods with a low-glycemic index. Thus, these are medically-proven to be safe for consumption by diabetic patients. Whole grains are a great source of dietary fiber, iron, magnesium, folic acid, vitamin B, zinc, protein, antioxidants, and potassium. Thus, doctors recommend consumption of whole grain foods like quinoa, pasta, oatmeal, and brown rice for type-2 diabetics. Also, these foods help to preserve heart health, boost weight loss, and prevent cancer.
Fatty fish is an excellent source of omega-3 fatty acids, antioxidants, protein, minerals, and vitamins. The presence of omega-3 fatty acids like DHA and EPA are medically-proven to promote heart-health. Furthermore, these acids also boost circulation and prevent blood vessel inflammation to decrease the chances of stroke and heart attack. In several medical studies, consumption of fatty fish also helped to manage blood sugar levels. Moreover, studies conducted with overweight people also showed regulated sugar levels after consuming fatty fish meals rather than lean fish.
Nuts are small in size but high in nutrition and health benefits. A majority of nuts are filled with dietary fiber, low carbs, protein, omega-3 fatty acids, minerals, and vitamins. Several medical studies have shown that regularly eating nuts can help to prevent inflammation, regulate blood sugar, and manage cholesterol. Also, studies have linked nuts like cashews, almonds, and walnuts with regulated blood glucose levels.
Avocado is unquestionably one of the most nutritious fruits on the whole planet. Due to the presence of healthy fat, low amounts of carbohydrates, and high fiber content, it’s an excellent diabetes food. Furthermore, avocados are rich in folic acid, protein, magnesium, potassium, antioxidants, and vitamins B, C, E, & K. As diabetes is quite common in obese people, avocados are a great food choice due to their weight-loss properties.
Do you know that seeds are a powerhouse of essential nutrients and health benefits? Despite the small size, seeds are a great source of protein, fiber, vitamins, healthy fats, antioxidants, and minerals. Many studies have shown the positive effects of flax seeds consumption in preserving heart health and regulating blood sugar levels. This is mainly due to the presence of omega-3 fatty acids and insoluble dietary fibers.
Furthermore, chia seeds are an excellent food choice for type-2 diabetics. The main reason for this is the presence of low amounts of digestible carbohydrates and high amounts of dietary fiber. As the body takes longer time to absorb viscous fibers, you feel fuller for a long time. This further helps to reduce hunger and promote weight loss, which in turn helps to maintain the correct glycemic levels.
When it comes to inexpensive foods with high amounts of nutrition, beans would surely be in the top-10 list. Beans are a great source of proteins, dietary fiber, iron, calcium, vitamin B, zinc, folic acid, and potassium. Thus, the consumption of beans can help in managing blood sugar levels due to an extremely low glycemic index. Furthermore, many medical studies have shown the positive effects of eating beans to prevent heart-related disorders.
Broccoli is a great source of calcium, magnesium, antioxidants, zinc, iron, folic acid, and vitamins (A, B, C, D, E, and K). Along with all these essential nutrients, broccoli also contains digestible carbs that are good for diabetic patients. Thus, regular consumption of the amazing veggie can help to reduce insulin levels and prevent cellular damages. Furthermore, many medical studies have shown that regular consumption of broccoli and its sprouts helped to lower blood sugar levels. Also, antioxidants are helpful in promoting eye health.
Last but not least, fenugreek seeds are very effective in managing blood sugar levels due to their high soluble fiber content. Many medical studies have shown that fenugreek seeds slowed the process of digestion to prevent sudden blood sugar elevation. Furthermore, these seeds contain protein and iron too. Thus, you can consume fenugreek leaves by soaking them overnight or add the fenugreek powder to your dishes.
The Bottom Line!
So these were the top 10 must-eat foods for type-2 diabetes patients. By including these foods in your daily diet, you can easily manage your blood sugar levels. Furthermore, doing yoga and exercises that help manage blood sugar levels is very important too. High blood sugar might be an non-treatable condition but you can easily control and manage it.