10 foods that can and should be consumed for diabetics

Even if You have diabetes You can still enjoy tasty and to improve their own health.

10 продуктів, які можна і потрібно вживати діабетикам

Include these Superfoods in the diet to lower blood sugar, burn excess fat, reduce inflammation and gain more health benefits, informs Rus.Media.

Dark chocolate

10 продуктів, які можна і потрібно вживати діабетикам

Chocolate is a diabetic food that is rich in flavonoids. Research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, reduce insulin levels and blood glucose on an empty stomach and take the edge off sugar cravings. But not all chocolate works the same way. In a 2008 study conducted by the University of Copenhagen, it was revealed that people who ate dark chocolate reported that they felt themselves not as in the time when eating sweet, salty or fatty foods compared to volunteers who ate milk chocolate, with low levels of healthy flavonoids (and, often, a high level of sugar and fat). Dark chocolate also helped to reduce the amount of pizza that volunteers consumed later the same day, at 15 percent. It is shown that the flavonoids in chocolate reduce the risk of stroke, calm blood pressure and reduce the risk of heart attack by 2 percent within five years.

Broccoli

10 продуктів, які можна і потрібно вживати діабетикам

Broccoli is a superfood that fights against diabetes. As in other cruciferous vegetables such as cabbage and cauliflower, is a diabetic product contains the compound, called sulforaphane, has several anti-inflammatory processes that improve blood sugar control and protect blood vessels from cardiovascular disorders, which are often the result of diabetes. (Cardiovascular disease is the leading cause of death in people with diabetes, so this protection is very important). Sulforaphane also helps to trigger the natural mechanisms of detoxification of the body, forcing the enzymes to turn dangerous chemicals that cause cancer, in more innocent form, which the body can be easily relieved.

Blueberries

10 продуктів, які можна і потрібно вживати діабетикам

The blueberry really stands out among diabetic products: it contains both insoluble fiber (which “wash” the fat out of your system) and soluble fiber (which slows gastric emptying and improves control of blood sugar levels). In the USDA study, people who consumed 2 1/2 cups of juice from this delicious diabetic meals a day for 12 weeks decreased the level of glucose in the blood, passed depression and improved memory. The researchers note that these results are due to the anthocyanins contained in the berries. It natural chemicals, compressing fat cells and also stimulate the release of adiponectin, a hormone that regulates the level of glucose in the blood. Increasing adiponectin levels can help keep blood sugar levels and improve our insulin sensitivity.

Fish

10 продуктів, які можна і потрібно вживати діабетикам

Fish is the real star for weight loss: it is rich in protein that will help you meet your stomach. Alet is a diabetic product contains special type of fat that helps relieve inflammation in the body. Thousands of studies show that people with high content of omega-3 fatty acids in the blood have less inflammation in the body. It is this inflammation and leads to diabetes, the diabetes worsens and causes weight.

Rich in a fish diet also help reduce the risk of developing health problems, particularly stroke due to diabetes. People who ate baked, boiled, or steamed fish reduced their chances of occurrence of stroke by 3%, as reported in the study, of Emory University in 2010. However, fried fish, fish sandwiches from fast food, fish sticks, fried seafood of any type, have an increased risk for diabetics.

Olive oil

10 продуктів, які можна і потрібно вживати діабетикам

Adhering to a Mediterranean diet rich in olive oil, you can reduce the risk of developing type 2 diabetes by 50%, compared with a diet low in fat. Regardless, the researchers found that the diabetic food increases the saturation of body fats more in comparison with lard, butter and rapeseed oil. In addition, that olive oil is a source of healthy monounsaturated fats, it is also rich in antioxidant nutrients that protect cells from damage, prevent the development of heart disease.

Spinach

10 продуктів, які можна і потрібно вживати діабетикам

Spinach is one of the many types of leafy greens, which have been proven to reduce the risk of developing diabetes. People who consume more than one serving of this diabetic food and other leafy greens lowered their risk of diabetes by 14%, compared with people who ate less than 1/2 servings daily. This is the results of one British study. This green color is particularly rich in vitamin K along with several minerals including magnesium, folate, phosphorus, potassium and zinc. Spinach is also a good source of chemicals of plant origin – lutein and zeaxanthin and various flavonoids. Although technically, spinach is rich in calcium, there is another substance in spinach called oxalic acid which prevents the absorption of the greater part of the calcium, but you can blanch the spinach (boil it only one minute) to reduce the amount of this chemical. There are many reasons to eat spinach, so use it as often as other greens.

Walnuts

10 продуктів, які можна і потрібно вживати діабетикам

Being the most common walnut tree in the world, it’s a diabetic product contains a polyunsaturated fatty acid called alpha-linolenic acid, which is proved by reducing inflammation in the body. L-arginine, omega-3, fiber, vitamin E and other phytochemical substances found in walnuts and other nuts, making them extremely useful. Scientists have found that they have antioxidant, antitumor, antiviral action and lower cholesterol. These benefits can help to stop and stop the progression of chronic diseases such as diabetes and heart disease. Choose walnuts in shells, because their use you will need some time to break the shell. Due to this, your body will have more time to process the food and you feel full much faster, using fewer calories.

Turmeric

10 продуктів, які можна і потрібно вживати діабетикам

Turmeric may protects the health of all the Indian subcontinent about 5000 years. The traditional Indian diet is white bread, rice and flour, that is, carbohydrates that are digested quickly, and it dramatically increases the level of blood sugar. But the presence of this diabetic product is a yellow spice that lends its color to many curries, helps powerfully affect the blood sugar. Curcumin, the active ingredient of turmeric, is a compound that is believed to regulate the metabolism of fats in the body. Curcumin acts directly on fat cells, pancreatic cells, kidney cells and muscle cells, thereby inhibiting inflammation and malignant tumors and interleukin-6. Experts believe that the combined effect of all these factors together gives contained therein curcumin the ability to change insulin resistance, lowering blood sugar and high cholesterol, and reduce other symptoms associated with obesity.

Sweet potatoes

10 продуктів, які можна і потрібно вживати діабетикам

One study found that sweet potatoes reduce HbA1c up to 0,30 – 0,57% and glucose fasting blood heart by 10-15 points. That diabetic foods are also rich in anthocyanins, which are natural pigments that give sweet potatoes the deep orange color and the antioxidants, scientists believe, have anti-inflammatory, antiviral and antimicrobial properties.

Cinnamon

10 продуктів, які можна і потрібно вживати діабетикам

Several studies have found that this delicious spice can help reduce blood sugar levels. In one of them, published in the journal Diabetes Care, noted that people with type 2 diabetes who took one or more grams of cinnamon each day lowered the blood sugar level on an empty stomach heart by as much as 30%, compared with people who did not take cinnamon. There was also a reduction in triglycerides, bad cholesterol and total cholesterol by 25%. Here’s why: this diabetic product is rich in chromium, a mineral that enhances the effect of insulin. It also contains polyphenols, antioxidants that collect in your blood all the free radicals to protect you from cancer and also lower systemic inflammation, further protecting you from diabetes and heart disease.

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