In order to control Type I or Type II diabetes, it is imperative that those with this metabolic disease follow a stringent nutritional plan. In general, the foods that help diabetes have a low glycemic index (a ranked score less than fifty-five for carbohydrates that slightly elevate blood glucose) and provide key nutrients such as calcium, potassium, fiber, magnesium, and vitamin A, C and E. More specifically there are certain foods that help diabetics cope with their condition.
BEANS
Beans are starchy foods that not only satisfy energy and protein needs while burning fat, but they also help
moderate blood levels of glucose and insulin. Beans contain the highest percentages of resistant starches, dietary carbohydrates that resist digestion and pass through to the large intestine, according to Chetday.com. According
to Karen Collins, M.S., R.D., C.D.N., a nutrition adviser to the American Institute for Cancer Research, in Washington, D.C., the soluble fiber within beans binds to carbohydrates and slows their digestion which then
prevents spikes in blood glucose. In addition, the antioxidant pigments found in beans inhibit inflammation from dietary sugars and starches.
DARK GREEN LEAFY VEGETABLES
According to a study conducted at Tulane University, eating lots of green leafy vegetables such as spinach, collards and kale daily may help reduce the risk of developing diabetes. Results from the study showed a nine percent reduction in diabetes risk with every additional serving of green leafy vegetables
SWEET POTATOES
Sweet potatoes are a starchy vegetable containing a healthy dose of vitamin A and fiber. Replace regular potatoes with sweet potatoes for a lower glycemic index alternative.
BERRIES
A variety of berries including blueberries, strawberries and raspberries provide antioxidants, vitamins C, fiber, folic acid and powerful antioxidants. Berries are low in calories and fat and do not spike blood sugar because of their low carbohydrate content.
TOMATOES
Eating tomatoes help to reduce escalating inflammation brought on by diabetes. In addition, tomatoes are a great source of antioxidants (especially lycopene which is found in tomatoes), fiber, iron, and vitamins A, C and E. These nutrients play a large role in regulating blood sugar levels in the body.
FISH HIGH IN OMEGA-3 FATTY ACIDS
Eat six to nine ounces of fish per week. Salmon is highly recommended as a good source of omega-3 fatty acids. Diabetes is the leading cause of end-stage kidney disease. A study conducted in England involving 22,300 adults determined that eating at least two servings of fish each week seems to protect people with diabetes who also have kidney disease. The study, cited in "USA Today", showed that fish consumption lowers abnormal levels of protein in the urine in people with diabetes.
WHOLE GRAINS
Eating whole grains such as oatmeal, barley and bran supplies the body with high quality sources of magnesium, chromium, omega-3 fatty acids, foliate, fiber and potassium. These nutrients are responsible for regulating blood sugar within the body and giving whole grain foods a low glycemic index.
NUTS
Nuts such as walnuts, flax seeds and almonds contain magnesium, fiber and omega-3 fatty acids. Eat an ounce of nuts as a snack once a day to help keep blood sugar leveled and keep hunger controlled
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