Are your doctors or nutritionists telling you that you are not allowed to eat half of what is easily available or delicious? Are you constantly worrying or unsure about the type of food that you can consume? The first thing a diabetic should know is that they need not deprive themselves of delicious food just because they have a limited choice. What is crucial is to strike a balance between taste and nutrition, and also ensure that the food being eaten is low in sugar content.
Once you understand the nuances of a wholesome meal, you can dig into a whole lot of delicious food items. Read the article below to know of some food items and ingredients that can be added to a diabetic diet.
1. Cinnamon
Filled with highly potent antioxidant activity, studies have shown that this spice improves insulin sensitivity and also brings down sugar levels. Cinnamon is known to control cholesterol levels and triglycerides too. Ceylon cinnamon supposedly contains lesser coumarin, thereby helping you to maintain better levels of health. It is popularly referred to as the true cinnamon.
2. Chia seeds
High in fiber and low in carbs, chia seeds are exactly what a diabetic needs. These seeds ensure that the food moves slowly through your gut and is also absorbed slowly, thereby controlling sugar levels. These seeds reduce hunger, and also reduce your blood pressure.
3. Turmeric
This popular spice is packed with several active ingredients and must be included in diabetic diets. To start with, curcumin in turmeric reduces inflammation in the body and controls the sugar levels. Diabetic people are generally prone to body inflammation, especially in their foot due to compromised lymphatic functions.
Turmeric also reduces the risk of heart diseases. Recent studies have also shown that turmeric helps in keeping one’s kidneys healthy. This is really important because a diabetic is highly susceptible to kidney-related disorders. In order to get the best benefit from turmeric, combine it with black pepper. A classical example of a food item containing both ingredients is a soup. Turmeric can be added to soup, not just for health reasons but also for the flavor. Black peppers contain piperine which helps to absorb the nutrients of turmeric much better.
4. Broccoli
This is one of the healthiest vegetables you can find in the market. Broccoli not just brings the sugar levels down but also protects cells from the free radicals produced during the metabolism process.
Green tea is another food item similar to broccoli and can be had easily by diabetics. It is rich in antioxidants, fights against free radicals, and promotes overall improvement in the immune system.
5. Garlic
This reduces LDL cholesterol in those with type 2 diabetes and also reduces inflammation. It can pretty much be part of any dish that one makes, as it is such a versatile ingredient.
6. Strawberries
No one can complain about eating a strawberry! They are highly nutritious and are high in antioxidants known as anthocyanin, which reduces cholesterol and insulin levels post having a meal. They also reduce the risk of heart attacks in people suffering from type 2 diabetes.
