9 List of Healthy Foods for Diabetics
Each person would need food to stay alive, because food is the source of energy for the body, but for diabetics, they can’t be arbitrary in choosing what kind of food to be eaten. This is because there are some foods that are less healthy or not suitable to be consumed for diabetics. So there are several foods for diabetics you should know.Not only the food just that needs to consider for diabetics, but it also should be considered some drinks that contain lots of caffeine, etc. But you should not be discouraged, indeed for diabetics could not eat some foods that contain high carbohydrates, but be smart in choosing healthy foods that have lower levels of carbohydrates.
Nutrition experts recommended people diabetic had been to eat foods that are rich in healthy nutrients, such as fiber, omega 3, calcium, and vitamin D.
Here are 9 kinds of healthy foods for diabetic :
1. Walnuts
7 seeds walnuts or approximately less than 1 Ons walnuts contain 2 Gram fiber and 2,6 Gram ALA. If you're maintaining your weight, it’s better watching your intake of walnuts, because 1 Ons walnuts can provide 185 calories to your body.
2. The Peas
Fiber is one kind components of plants that make someone satisfied, it can also reduce cholesterol and stabilize the blood sugar levels. one of the plants that contain lots of fiber are peas.
Not only contain lots of fiber, peas also contain calcium, a mineral that has been proven helping burn body fat. Half a cup of peas contains about 7 grams of fiber and 100 grams of calcium, about 10% of the daily value.
3. Dark Chocolate
Dark chocolate is a type of chocolate that is rich in antioxidant flavonoids, which proven work to improve the levels of good and bad cholesterol and reduce blood pressure.
4. Processed Milk Products
Processed milk products that we often encounter is cheese and yogurt, rich in calcium and vitamin D. a research, was quoted as saying perevention sites, found that people who consume more than 1,200 mg or more of calcium and vitamin D 800 mg a day, 33% risk of suffering diabetes is lower in comparison to them who consume less both of the nutrients a day. But, always be sure to choose dairy products that are low or free of fat.
5. Salmon Fish
Salmon has a lot of omega-3 fatty acid content, 3 ons of salmon provides content of omega-3 about 1,800 mg. Omega 3 is a type of healthy fat that works to lose weight, reduce the risk of heart disease, the inflammation and improve insulin resistance. Furthermore, salmon also contains Vitamin D which is very beneficial for diabetics.
6. Tuna Fish
This type of sea fish also contains of omega 3 fatty acids. Foods menu for diabetics is to consume roughly 3 Ons of tuna, because with 3 ounces of tuna contains 1,300 mg of omega 3 and some Vitamin D.
7. Oats or Wheat
Nutrition experts and medical practitioners had suggest diabetes sufferers and heart disease patient to consume the oatmeal, because the oatmeal have benefit that may help maintain normal blood sugar and keeping cholesterol levels. In addition to its high fiber content, oatmeal also contains protein, magnesium, phosphorus and vitamin B1 which gives an important role in producing energy. Half a cup of instant oats contribute 4 grams of fiber.
8. Linseed
Linseed are rich in fiber and alpha-linolenic acid, which your body converts to omega-3 EPA and DHA. Several research has been found an association between increased intake and decreased incidence of heart disease, heart attack, and other cardiovascular disorders. Small seeds also could otherwise reduce cholesterol levels and blood sugar.
9. Peanut Butter
Some researches have stated that peanut butter can help reduce the risk of diabetes. The fiber content in the 2 tablespoons of peanut butter contains 2 grams of fiber, which contributed to in decreasing the risk of diabetes.
Additionally, peanut butter also contain unsaturated fats are good for the heart. However, these healthy foods diabetics are also rich in calories. Therefore, pay attention to your intake dose.
That's the 9 list of foods for diabetics are strongly recommended to reduce and help in process of the healing diabetes. Hopefully the above article useful to you.
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