Superfoods for diabetes

This is an automatically translated article.

What to eat and what not to eat with diabetes? Is a question asked by many diabetics and family members who have diabetes. For diabetics, adherence to a reasonable diet is the most important in the treatment of diabetes. You can live with diabetes if you maintain a healthy diet.

1. Benefits of the Diabetic Diet

If you have diabetes, a reasonable diet can help you maintain a good health, control blood sugar better, maintain a reasonable blood sugar level, maintain a reasonable blood pressure, maintain a healthy weight reasonable weight, prevent or slow the progression of diabetes, prevent complications.
The reasonable diet of diabetics is quite similar to the scientific diet of normal people. You also do not need to prepare a separate meal compared to the common meal of the whole family. So you can feel at ease while combining your healthy diet with that of other family members.

2. What is good for diabetics to eat?

Certain diabetes superfoods
Superfoods are a term used by many food and beverage companies as a way to promote a food with multiple health benefits. However, the US Food and Drug Administration (FDA) has not provided any official definition of this term. The FDA sets health standards on food labels to ensure health advice is based on scientific evidence. Below is a list of foods rich in vitamins, minerals, antioxidants, and fiber that are good for general health and may also help prevent disease.

Beans
Legumes such as red beans, black beans, chrysanthemums all contain a lot of vitamins and minerals such as Magnesium and Potassium. In addition, they are also very rich in fiber.
Beans contain no carbohydrates, but 1/2 cup of beans also provides as much protein as meat without the saturated fat. To save time, you can use canned beans, but be sure to drain and rinse them to remove as much of the salt as possible.

Dark leafy greens
Spinach, the leafy part of cauliflower, cabbage and kale are dark green leafy vegetables that are rich in vitamins and minerals such as vitamins A, C, E, and K, iron, calcium and potassium. These foods are also low in calories and carbohydrates. Add these dark leafy vegetables to salads, soups and stews in your daily menu.
Citrus fruits
Grapefruit, oranges, and lemons or choose your favorite for your daily dose of fiber, vitamin C, B vitamins, and potassium.

Sweet potato
This is a tuber with a high starch content, containing a lot of vitamin A and fiber. They are also a good source of vitamin C and potassium.

Berries
Some berries such as blueberries, strawberries or grapes. Which of these fruits is your favorite? They are all packed with antioxidants, fiber, and vitamins. These berries can make you feel really good while also providing lots of vitamin C and vitamin K, manganese, potassium, and fiber.
Tomatoes
Tomatoes are a great source of many important nutrients such as vitamin C, vitamin E and potassium. No matter how you like to eat tomatoes with any form of processing such as puree, raw or sauce, tomatoes still retain their good effects.

Fish contains high levels of omega-3 fatty acids
Omega-3 fats can help reduce the risk of heart disease and inflammatory lesions in the body. Fish high in healthy fats is also known as "fatty fish". Salmon is a typical fish in this group. Other fish high in omega-3s are herring, sardines, mackerel, salmon, and tuna. These fish should be grilled to avoid extra calories if you bring them breaded or fried. The American Diabetes Association's Medical Care Standards in Diabetes 2017 recommends eating fish (mostly fatty fish) twice per week for people with diabetes.

Grains
Whole grains are the best grains. Whole grains are rich in vitamins and minerals like magnesium, chromium, iron and B vitamins. They are also an excellent source of fiber. Some examples of whole grains are whole oats, quinoa, whole grain barley.
Milk and yogurt
You may have heard that milk and yogurt can help strengthen bones and teeth. In addition to calcium, many dairy products and yogurt are also good sources of vitamin D. Many studies have demonstrated a link between vitamin D and health. Look for low-fat, low-sugar, or sugar-free yogurt products.

Use seasonal foods
Some of the foods suggested above can be difficult to find, depending on the season and where you live. Look for solutions like seasonal vegetables, fruits, or frozen fish. Foods that can be easily found year-round are beans and whole grains that haven't been processed in any way.

3. What should diabetics not eat?

Starch
Your body needs starch, but you need to choose starch appropriately. The following starches should be avoided
Processed grains, such as white rice or white rice flour Whole grains or cereals with a lot of added sugar White flour breads Potato chips Rice fried or white flour cakes Diabetics should avoid some of the following vegetables
Healthy vegetables but also to be avoided
Canned vegetables with added salt Cooked vegetables with a lot of butter, cheese or Pickle dressing, in case you're looking to limit the amount of salt. In case you control the amount of salt well, you can eat pickles Pickles, pickled tomatoes, salts. Limit them in case you have high blood pressure.

Diabetics should avoid using fruit in the following ways
Canned fruit with added sugar syrups Fruit gummies Jams, jellies preserved for a long time (unless you eat very small amounts) ) Sweet apple Fruit juices with added sugar-containing ingredients such as fruit cocktails, milk tea, fruit tea with added sugar,... Choosing good food for diabetics and avoiding foods Foods not to eat are key in controlling diabetes. If your blood sugar is not well controlled, you are at risk of many serious complications. One more note is that you need to eat a smaller amount of food than the average person and increase physical activity.
You should also consult a nutritionist about diet and how to adapt to a diabetic diet, helping to reduce cravings when you first start on the diet. Diabetes dietitian can have helpful methods and advice. If you have a reasonable diet, combined with exercise and sports and take medicine as prescribed by your doctor, you can still maintain a good health even in the case of diabetes.
References source: diabetes.org, webmd.com
MORE:
24 foods to help you control diabetes Foods to eat and avoid when you have gestational diabetes 11 foods to avoid when you have diabetes diabetes