If you are diabetic or just received a diagnosis as a diabetic, you have to change your lifestyle especially that you eat. What diabetics should eat ? Here I share some superfoods for diabetics which helps to decrease blood sugar level and also cholesterol.
Oat help to keep our blood sugar level stable through the day. The best oat choice are those highest in fibre like oat bran. Not only keep blood sugar stable but also helps to decrease cholesterol. The other good point with fibre is that it make you feel fullness after a meal, which mean you eat less and it could help you loss weight.
They are high in fibre as well as omega-3 which is also good against bad cholesterol. In addition, some studies show that rye bran decreases glycemic load better than oat bran. It means that wholegrain rye bread could be good as a snack if combined with protein to keep you full.
Barley is a good grain to use in your foods. Because it is cheap and also have high content of fiber which means that stays in the stomach for a long time lead to feeling of fullness and improves satiety. You can use pearl barley as brown rice by boiling them in water.
LINSEEDS, PUMPKIN SEEDS AND CHIA SEEDS
Chia seeds are a rich source of omega-3 fats which restore our essential fat intake back towards more omega-3 than omega-6.Instead of chia seeds you can use pumpkin seeds or linseeds. They are high in fibre as well as omega-3 which is good against bad cholesterol too. You can eat them as is or sprinkle them on the top of appetizers.
ALMONDS & WALNUTS
Almonds and walnuts are really good substitute to wheat flour. Ground them to create your own meal and use it in any baking recipe or even on fried chicken. An almond crust bring less carb than wheat and bring good fat in your diet.
It is an inexpensive aromatic spice which contains an active ingredient, MCHP, mimics the action of the hormone insulin which removes excess sugar from the bloodstream. Studies shown that you have to eat at least 3g a day to see the benefits of cinnamon on diabete. It helps to decrease blood cholesterol and fat level and also blood pressure.
BERRIES : BLUEBERRY, BLACKBERRY & RASPBERRY
The principal sugar in most berries is xylose making these fruits especially slow-releasing. Therefore berries as a good choice for diabetics.
LOTS OF LEAFY GREEN VEGETABLES
Spinach, kale, lettuce are loaded with vitamins such as folate minerals and insoluble fibre which means they have almost no impact on your blood sugar. The fibre in leafy vegetables will slow the absorbtion of carbohydrates added by bread, potatoes etc. They are the perfect pair vegetables should always been eaten with low GI carbohydrates like wholegrain pasta, brown rice, quinoa.
LENTILS & QUINOA
Lentils contains a good amount of starch which make you feel full quickly but also contain lots of fibre that will slow the release of carb in your bloodstream.
Quinoa is a superfood for both diabetes and cholesterol. Quinoa is a wholegrain germ and has low impact on blood sugar level. It is a perfect substitute to rice or pasta.
PLUMS, APPLE & PEARS
Plums are a great fruit snack together with some almonds or pumpkin seeds to add protein. Apple and pears are also the best fruits to choose with a low glycemic index. The harder and less sweet have the lowest GI.