Managing diabetes with natural food is one of the most useful ways to get over from it. When we think about it the first thing that comes to our mind is what to eat. Here we have concluded seven healthiest foods that may be the game-changer in your diabetes control.
For a brief understanding about diabetes do check below linked article-
Seven Best Food for Diabetes Control:
1) Fish
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Fish are a good source of Protein, Omega-3 Fatty acid, and Vitamin-D. Fish is an important part of the Ideal Meal in the majority of cases. Salmon, Sardines, Herring, Anchovies, and Mackerel are at the top of the list to eat in diabetic conditions.
On an average 100 g raw Salmon gives Protein (19.84 g), Total lipid (fat) (6.34 g), Carbohydrate (0 g), Vitamin A (12 mcg), Sodium (44 mg), Potassium (490 mg), Selenium (36.5 mcg), Iron (800 mcg).
Furthermore, One more study says “Fish consumption was associated with a lower risk of Type-2 Diabetes in men but not in women.”
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2) Green Vegetables
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Vegetables with green leaf are a good source of antioxidants. They are rich in fiber that helps in controlling sudden changes in blood sugar. Also, fibers control weight gain that is a major factor in the development of diabetes. Spinach, Kale, Cabbage are at the top of the list to eat in diabetic conditions.
On an average 100 g raw Spinach gives Protein (2.86 g), Total lipid (fat) (0.39 g), Carbohydrate (3.63 g), Vitamin A (469 mcg), Vitamin C (28.1 mg), Vitamin E (2.03 mg), Sodium (79 mg), Potassium (558 mg), Selenium (1 mcg), Iron (2.71 mg).
A study says that “higher intake of dark yellow and green leafy vegetables may be beneficial for preventing type 2 diabetes among overweight women.”
Furthermore, One more study says “Fruit and green leafy vegetables may contribute to a decreased incidence of type 2 diabetes through their low energy density, low glycemic load, and high fiber and micronutrient content”
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3) Egg
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Egg is a rich source of monounsaturated and polyunsaturated fat that is called good fat. But the yellow part (yolk) does have some saturated fat (The bad one) that is why it is recommended not to take much of egg yolk.
On an average one whole Egg gives Protein (6.24 g), Total lipid (fat) (5.01 g), Carbohydrate (0.48 g), Vitamin A (90.5 mcg), Vitamin D (1.24 mcg), Sodium (64.9 mg), Potassium (66.4 mg), Selenium (15.6 mcg), Calcium (24.1 mg), Iron (0.84 mg).
A study published in The American Journal of Clinical Nutrition says “Egg rich diet can be included safely as part of the dietary management of T2D, and it may provide greater satiety.”
Furthermore, One more study published in The American Journal of Clinical Nutrition says “that middle-aged and older men who ate about four eggs each week had a 38 percent lower risk of type 2 diabetes than who ate one egg per week ”.
Yogurt is a rich source of protein, calcium, potassium, and the majorly known rich probiotics source. Probiotics are the good bacteria that keep digestive as well as the immune system strong.
On an average 100 g Yogurt Protein (3.47 g), Total lipid (fat) (3.25 g), Carbohydrate (4.66 g), Vitamin A (27 mcg), Vitamin C (0.5 mg), Vitamin K (0.2 mcg) Sodium (46 mg), Potassium (155 mg), Selenium (2.2 mcg), Calcium (121 mg), Iron 0.05 mg.
A study published in The American Journal of Clinical Nutrition says “There was a 14% lower risk of type 2 diabetes when yogurt was taken 80–125 g per day compared with no yogurt diet”.
Furthermore, One more study published in MDPI states that “Taking 150 g of yogurt in the regular diet may be able to reduce the incidence of T2DM in the future”.
Apart from the above studies number of studies are there that show that an increase in 100 g yogurt per day in the diet will help in reducing the risk of Diabetes in long term use.
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5) Nut
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Nuts are the rich sources of Omega-3 fatty acids, Vitamin-E, and Magnesium. They have a rich amount of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). They help in eliminating Bad (LDL) cholesterol from the body. As heart-related diseases are very next to diabetes; And nuts are very much expert in keeping heart health good by Omega-3 fatty acid. Walnut and Almonds are at the top of the list to eat in diabetic conditions.
On an average 100 g walnut gives Protein (15.23 g), Total lipid (fat) (65.21 g), Carbohydrate (13.17 g), Vitamin A (1 mcg), Vitamin C (1.3 mg), Vitamin K (2.7 mcg) Sodium (2 mg), Potassium (441 mg), Selenium (4.9 mcg), Calcium (98 mg), Iron (2.91 mg).
As per a study published in the Journal of the American College of Nutrition, “Nut/tree nut consumption was associated with an 18 to 21% decreased prevalence of selected risk factors for cardiovascular disease, type 2 diabetes”.
Furthermore, One more report of the American Diabetes Association “Taking about 56g of nuts daily as a replacement for carbohydrate foods will improve both glycemic control and serum lipids in type 2 diabetes.”
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6) Garlic
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Garlic is a rich source of vitamins B-6 and C. Vitamin B-6 help in carbohydrate metabolism. Apart from this it also improves the immune system and reduces bad cholesterol and keeps you safe from heart-related complications.
On an average 100 g raw Garlic Protein (6.36 g), Total lipid (fat) (0.5 g), Carbohydrate (33.06 g), Vitamin C (31.2 mg), Vitamin B-6 (1.235 mg), Vitamin K (1.7 mcg), Sodium (17 mg), Potassium (401 mg), Selenium (14.2 mcg), Calcium (181 mg), Iron (1.7 mg).
A study states that 0.05g to 1.5 g of garlic helps in improving blood glucose in a patient with Type 2 diabetes.
Furthermore, one more study at China Medical University says that “garlic helped to stop the beginning of heart disease that is a major cause of death in people with type 2 diabetes”.
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7) Pumpkin
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Pumpkin is a rich source of vitamin A, Vitamin C, fiber, and potassium. All of these contribute to improving heart health as well as eye health. Its rich antioxidant activity keeps the body protected from free radicals and prevents heart diseases.
On an average 100 g raw pumpkin gives Protein (1 g), Total lipid (fat) (0.1 g), Carbohydrate (6.5 g), Vitamin A (426 mcg), Vitamin C (9 mg), Vitamin E (1.06 mg), Vitamin K (1.1 mcg), Sodium (1 mg), Potassium (340 mg), Selenium (0.3 mcg), Calcium (21 mg), Iron (0.8 mg).
A number of
studies are there that show regular use of Pumpkin in diet can control blood
sugar to a greater extent.
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Conclusion:
Food from natural sources should be preferred over medications. A number of studies are present to prove the efficacy of natural foods in the relation of short term as well as long term use. These should be consumed on a regular basis.
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