Healthy Foods For Diabetics on Healthy Holics Those Who Wanted To Be Health
Diabetes melitus is a group of metabolic disorder characterized by high sugar level (glucose) in blood. The number of people diagnosed with diabetes is increasing six folds every year. Diabetes ?affects approximately 17 million or about 8% of people in the United States. In addition, an estimated additional 12 million people in the United States have diabetes and don’t even know it. Diabetes can lead to kidney failure, blindness and nerve damage. All Those are the result of damage to small vessels or also known as microvascular disease. It is also responsible for? accelerating the hardening and narrowing the arteries (atherosclerosis) which in turn can lead to coronary heart disease, strokes, and other blood vessel diseases.
If you?ve been recently diagnosed with diabetes and have been told the importance of a good diet, You need to make some drastic changes in your lifestyle and your diet. You have to be more extra careful with your blood sugar levels and need to check them regularly. Fortunately, Finding precise and good foods for diabetics is much easier than you may think. There are lots of foods that can help you to control your blood sugar levels. All you need to do is to include them in your diet and enjoy the benefits.
Vegetables contain with adequate amount of vital nutrients and important content such as antioxidant, fibers, minerals and vitamin
s to give you? required nourishment. They also promote health and help you to prevent many diseases. Eating three to four servings of vegetables a day is a great way to fill up your stomach with fibers without adding bad cholesterol and unwanted calories. Vegetables that good for diabetics are Bitter Gourd, Broccoli, Garlic, Spinach, Cabbage, Cauliflower, Celery, Lettuce, Onion Stalk, Fenugreek Leaves, Mint, Amaranth, Ash Gourd, Eggplant, Lady?s Finger, French Beans, Cucumber, Drumstick, Turnip, Snake Gourd, Ridge Gourd, Radish, etc. They ?are capable for reducing the levels of blood sugar. But, it is important for diabetics to avoid highly starchy vegetables and root vegetables such as Sweet Potato, Potato, Yam, Tapioca, Beetroot, Carrot, Taro, Breadfruit, Colosia, Corn, Green Plantain, Cassava, Kumara, etc. This is because the carbohydrate content is very high and the blood sugar levels may increase to a very high level.
Fruit contains a good source of vitamins, natural fiber, enzymes, essensial nutrients, phytochemicals, minerals and low carbohydrates which important for our diets. It has more calories and natural sugar than most vegetables, you can’t eat it with utter abandon. But, Diabetics often ask whether it is safe for them to eat fruits or not. Many of them avoid eating fruit because they are worried about the high sugar content found in most fruits. Some fruits do contain more sugar than others and increase your blood sugar. Moreover, that fruit can increase blood sugar as fast as other types of food with the same amount of sugar. But, it doesn’t mean that you shouldn’t eat them if you have diabetes in the same manner as avoiding candy, not entirely !!. Fortunately, there are many fruits that diabetic can enjoy which do not significantly affect blood glucose levels. Some good fruit choices with low glycemic index (GI) are those with score below 55, For example, they would include :
- Cherries score (22)
- Grapefruit scores (25)
- An average-size Apple scores (38)
- An average-size Pear scores (38)
- Plum scores (39)
- An average-size Orange scores (44)
Remember, The most important key is moderation !!. It is also important to pay attention to the size of the fruit you eat. Choose a small or medium-sized apple over a large one or eat only half of the large one. People who suffering from diabetes can indeed eat fruit, and eating fruits may be a great way for them not only to meet the body’s nutritive requirements, but also to manage those sweet cravings. By knowing how the body reacts to the fruits one consumes, one would certainly know how best to enjoy fruits, making help one enjoy life as well.
Fish provides a good source of protein and a great subtitude for higher fat meats. Fatty fish like salmon, tuna and mackerel rich in Omega-3 Fatty Acids which reduce the risk of heart disease, and reduce inflammation. Moreover, Omega-3 Fatty Acids can Protect against the hardening of arteries so that will help to keep the arteries clear. Diabetics also have a problem with too little good cholesterol and too much bad cholesterol. Omega-3 Fatty Acids can improve the numbers of good cholesterol (HDL). Aim to eat fish at least twice a week.
Cinnamon won?t cure your diabetes, but it may lower your blood sugar levels. Cinnamon contain methylhydroxy-chalcone polymer (MHCP) which works synergistically with insulin in cells and use it more efficiently. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels. However, studies so far have involved only for a small amount of people and have not yet explored the long term benefits of cinnamon. So, a large scale study is needed to support cinnamon as a major player against type 2 diabetes. If you want to include cinnamon to your diet, just sprinkle it on your foods.
It is very frustrating for you to dealing with diabetes every single day but you are definitely not alone. Print the above list and take it to your next shopping trip. You are sure to make wise decisions.