Packed with nutrition and energy, almonds are the most recommended nut for treating type 2 diabetes. Unsalted almonds is a good source of dietary fiber, and minerals like magnesium, calcium, iron, potassium, zinc, and vitamin E and B. A large study have found that almonds helps maintain blood glucose levels, and are valuable in generating metabolism of fats in the body –thereby increase the good cholesterol in the body. According to many studies, it is observed that including almonds in the diet reduces the risk of high blood pressure and heart diseases. So go ahead, grab a handful of almonds for complete and balanced nutrition.
Though branded as high-fat, calorie-rich fruit, avocado is cholesterol-free! What it contains is monounsaturated fats known as omega-3 fatty acids. Studies have revealed that a diet high in monounsaturated fats and low in low–quality carbohydrates may improve insulin sensitivity. By eating a high quantity of these fats, the body’s glucose tolerance improves and reduce insulin resistance. Also, with a rich source of monounsaturated fats, avocado also reduces the risk for heart disease and stroke. So go ahead — add a few thin slices of avocado to your sandwiches in place of mayonnaise, or mashed into guacamole.
If you’re looking for foods that slows the breakdown of carbohydrates into sugars in your bloodstream, pick high-quality carbohydrates. Beans such as pinto, black, white, garbanzo, soy, chickpeas and kidney beans are a wonderful choice for people with type 2 diabetes! These food sources are rich in soluble fiber, lean protein and high-quality carbohydrates that helps your body’s insulin response to glucose and assists you burn fat faster. Recent studies have shown that adding beans to your diet can reduce your need for insulin medications. Beans regulates blood sugar and help you burn fat. The good thing about beans are they are inexpensive and can be prepared in different ways — baked beans, three-bean salad, boiled beans, or bean soup.
Why they’re good: Egg whites are rich in high-quality lean protein and low in carbohydrates, so they can help keep your blood sugar level and weight on a safe level. One large egg white contains more or less 16 calories and 4 g of lean protein. Don’t worry, egg whites are cholesterol-free, since all the cholesterol and fat is in the yolk. Eat up! You can still prepare scrambled eggs, omelets frittatas, etc using egg whites (or 1 whole egg plus 2 or 3 egg whites). The American Diabetic Association does recommend having at least three or four egg-based meals a week.
In general, the healthiest yogurt choices for diabetics are low in sugar, fat and calories. Yogurt is an excellent protein source and its calcium content is high and it contains many nutrients needed for slowing or preventing an unhealthy rise in blood sugar. In fact, yogurt contains twenty-percent more protein than a normal milk serving. The protein is usually digestible. According to the American Diabetes Association, a 6-oz. serving of low-fat or non-fat yogurt should provide about 12 grams of carbohydrates and 8 grams of protein. So go work on your yogurt meals and snacks — fruit/yogurt combo smoothie for breakfast; yogurt-laced tuna or chicken sandwich for lunch; friend chicken dipped in homemade yogurt sauce for dinner. Just make a point to stick to low-fat or nonfat brands.
Studies have shown that eating a diet rich in whole grains may reduce the risk of diabetes. One of the best breakfast food for diabetes is oatmeal. An excellent source of soluble fiber (beta-glucan), — which keep blood-sugar levels under control and lowers blood cholesterol. Further studies have shown that eating a bowl of oatmeal topped with 1 to 2 tablespoons of chopped almonds, pecans, or walnuts every morning is a great healthy way to start the day. Oatmeal is also a heart-healthy food, which reduces the risk of heart disease to type II diabetic. Furthermore, oatmeal is a good source of potassium, which reduces the risk of raised blood pressure and weight gain.
Wild salmon is the perfect healing food for people with type-2 diabetes. It is rich in omega-3s, an essential fatty acid that lowers blood sugar, reduces inflammation, lowers blood sugar and reduces your risk of cardiovascular disease. Eating fatty fish or the omega 3s found in fish is one of the best ways of lowering the amounts of these fats. Recent studies have shown that eating just one 3.5-ounce serving of wild salmon provided 147% of the recommended daily allowance for vitamin D. The study also revealed that a deficiency in vitamin D was linked to insulin resistance. Good thing, most canned salmon is wild salmon, making it easier to include into your diet.
To complete our list of excellent foods for type-2 diabetes, don’t forget to add the set of foods below into your diet:
* Nonstarchy Vegetables: such as bitter gourd, broccoli, kale, mushrooms, peppers, and spinach
* Fruits: apples, guava, oranges, papaya, and pomegranate.
* Fish: catfish, cod, or tilapia