Different foods have different nutrients in them that are associated with different health benefits. Green veggies are especially known for their several advantages. Example of these foods includes Swiss chard, spinach, broccoli and kale. In addition to nutrient content, Glycemic Index (GI) of foods can also determine their health benefits. Foods with low GI such as 55 or less are best for diabetic patients.
Here in this article I will share the list of all those foods which are not just nutritious but also have low GI.
1. Carrots
Both raw and cooked carrots are rich in Vitamin A that work best for vision and immune system. Diabetics can get maximum benefits from this vegetable. According to a research study conducted in Stanford University School of Medicine, carrots helped in preventing type II diabetes. It is advisable to consume either one glass of carrot juice or 4-5 carrots on daily basis.
2. Black Coffee
Black coffee is enriched with antioxidant that has the potential to accelerate fat burning process. People having diabetes can consume black coffee without any fear. They are advised not to add sugars or creamers in black coffee. However, they can add unsweetened cashew milk or coconut milk for flavor.
3. Cinnamon
Many research studies have proved that cinnamon is useful in reducing blood sugar. A study published in Diabetes Care Journal have concluded that individuals having type II diabetes have reduced fasting blood glucose by 30% when they were given 1-2 grams of this spice every day. Cinnamon also reduced cholesterol and triglycerides by 25%. It contains chromium that can enhance the consequences of insulin.
Cinnamon is also enriched with antioxidants that can prevent the formation of free radicals within blood in order to protect against diabetes, heart disease and cancer. You can add his spice in different foods, smoothies and drinks.
4. Nuts
Studies have proved that individuals who regularly eat nuts can diminish the hazard of diabetes by 21%. Try to consume an ounce of cashews, pecans, almonds or walnuts every day for getting their wonderful advantages. These nuts can greatly reduce blood sugar and also protect them against heart disease.
5. Apple Cider Vinegar (ACV)
ACV is helpful in controlling carbohydrate cravings and also regulates blood sugar. It is best to use if you are suffering from diabetes. It also has several other benefits such as reducing weight, preventing heart disease, cancer and inflammation.
6. Raspberries
Raspberries are high in fiber, Vitamin C, carbs and powerful antioxidants which are useful against diabetes. These berries have low Glycemic Index GI and their antioxidants safeguard your body against free radical damage.
7. Flaxseed
Flaxseed contains omega-3 fatty acids, magnesium, antioxidants and fiber. You can easily find it in any local store. Diabetics can add flaxseed in smoothies and shakes.
8. Dark Chocolate
Dark chocolate is enriched with flavonoids that are helpful in reducing insulin resistance, dropping insulin levels, improving insulin sensitivity, and suppressing carvings. According to a research study from University of Copenhagen (2008), it was found that individuals who consumed dark chocolate felt less hungry as compared to those individuals who ate white chocolates. Flavonoids can also reduce stroke risk, heart attack risk and high blood pressure.
9. Fish, especially salmon
Salmon is enriched with omega-3 fatty acids that can greatly control blood pressure, heart disease, and Alzheimer’s disease. It also contains selenium and vitamin D for keeping your bones, nails, hair and skin healthy. Other fishes such as halibut, mackerel, tuna, herring, and sardines are also full of nutrients. Diabetic patients are recommended to add fish in their regular diet.
10. Turmeric
Turmeric is the most commonly used spice in different foods because of its several advantages. It helps in lowering blood sugar and also increases insulin sensitivity. Its active ingredient is Curcumin that regulates fats metabolism in body. This ingredient directly works on muscle cells, fat cells, kidney cells, and pancreatic cells and thus controls the risk of inflammation, interleukin-6 and cancer.
11. Coconut oil
Cells are termed as insulin resistant when they decline to react to insulin and stops absorbing glucose. Insulin resistance ultimately causes type II diabetes. Medium-chain fatty acids (MCFA) are present in coconut oil that can balance insulin reaction within cells and also stimulate healthy digestion.
12. Leafy Greens
Leafy greens are regarded as miracle food for diabetics. Adding kale, collard greens, broccoli and spinach in their diet will provide magnificent benefits because of their nutrient content. Spinach and collard greens can reduce the peril of diabetes. Leafy greens are enriched with Vitamin K&C, flavonoids, zinc, potassium, magnesium, phosphorus and folate.
13. Red Onions
Red onions (both in cooked or raw form) are enriched with nutrients that can bust diabetes. These nutrients include flavonoids, fiber, potassium and folate. Try to add ½ cup of red onions in every meal for getting optimum benefits. This food is also good for heart patients.
14. Yogurt
Yogurt is found to be very effective for preventing type II diabetes according to a research study published in American Journal of Clinical Nutrition in 2012. Diabetics can eat yogurt as a snack or meal. The nutrients responsible for these benefits are probiotics, magnesium, calcium and Vitamin D. Greek yogurt is best to consume because it is low in sugar and high in protein.
15. Garlic
Garlic has been used for past many years to treat heart disease, diabetes, high blood pressure and cancer. It is also helpful in lowering cholesterol and also averts strokes.
16. Olive Oil
Olive oil contains powerful antioxidants and helps in lowering cholesterol level, prevents blood clotting and reduces chronic inflammation. You must add olive oil in your foods rather than the ordinary oils if you want to protect yourself from diabetes, cancer, arthritis and heart disease.
17. Green Juices
Vegetable juices are quiet beneficial for diabetic patients as they contain essential vitamins and nutrients. Consuming one glass of green juice is ample for healthy living.
18. Green Tea
Green tea also has powerful antioxidants that not only regulate blood sugar but also boost metabolism. It is also enriched with flavonoids that can lower insulin levels that’s why green tea is considered best for diabetics.
Chronic inflammation can result from the lack of vegetables, good fats, fruits and workouts. This inflammation can raise the risk of heart disease and also impede body’s capability to ingest blood sugar. Green tea strongly fights against inflammation and also boosts insulin activity.
Diabetics patient must drink a cup of green tea daily.
19. Blueberries
Blueberries contains both soluble and insoluble fiber. Soluble fiber can slow down evacuating of stomach and improve blood sugar level. Insoluble fiber can flush out excess fat from your body.
A recent study carried out by USDA has found that individuals who drunk 2.5 cups of blueberries juice daily for twelve weeks reduced their blood sugar levels, improved memories and lessened depression. Blueberries can diminish the probability of diabetes, cancer and cognitive debility in elderly people.
20. Bell Peppers
These are high in beta carotene and vitamins. Lycopene is also found in red bell peppers that can prevent you from diabetes. These are sweet in taste and can add a delicious zest in your meals. It does not matter whether you eat them in cooked or raw form.
21. Steel-Cut Oats
Oats have high quantity of magnesium that helps your body to utilize glucose and properly discharge insulin. It means that this food can prevent type II diabetes. Diabetics can add oats in their breakfast in order to remain active whole day. It is also enriched with fiber that is another useful nutrient for diabetic patients.
A research conducted in women revealed that they can reduce diabetes risk by 19% if they regularly consume oats. These are easy to cook and not time consuming.
Conclusion
Most of you might be unaware of these foods and their health benefits. These foods are regarded as superfoods for diabetics that is why they must add them in their diet.
