6 best foods to eat when you have type 2 diabetes!
Type 2 diabetes is a disease in which your pancreas does not make enough insulin, or your body does not properly use the insulin it produces. As a result, glucose (sugar) accumulates in the blood instead of being used for energy.
Your body gets glucose from foods such as bread, potatoes, rice, pasta, milk, and fruits. To use this glucose, your body needs insulin. Insulin is a hormone that helps your body control the level of glucose (sugar) in the blood.
Here are 6 best foods for type 2 diabetes:
If you are looking for foods that raise blood sugar levels slowly and gently as waves, choose high quality carbohydrates instead of low quality carbohydrates like refined grains and sugary foods. Whenever possible, you will want to couple these carbohydrates with healthy proteins and / or fats. Beans (including black, white, navy, lime, chickpea, chickpea, soybeans and kidney) are a winning combination of high quality carbohydrates, lean protein and soluble fiber that helps stabilize blood sugar levels in the body and controls hunger . Beans are also cheap, versatile and virtually fat free.
Avocado is high in monounsaturated fats, which are generally considered among the healthiest fats. Researchers have found that a diet high in low-carbohydrate, monounsaturated fats can improve insulin sensitivity. Monounsaturated fats also improve heart health – a particularly important benefit for diabetics, who are at an increased risk of heart disease and stroke. Add a few slices of avocado to your sandwiches instead of mayonnaise, or mashed a ripe avocado with cilantro, lemon juice and diced tomatoes for a delicious guacamole dip.
3) Egg whites:
Rich in high-quality, low-carbohydrate lean protein, egg whites are another healthy option to control or prevent type 2 diabetes. A large egg white contains about 16 calories and 4 g high-quality protein filling, which makes egg whites a perfect food for controlling blood sugar, not to mention weight loss or maintenance.
Almonds provide a healthy, low-carbohydrate blend of monounsaturated fats plus magnesium, which is believed to be critical in the metabolism of carbohydrates. A large Harvard study found that a high daily intake of magnesium reduced the risk of developing diabetes by 33 percent. Therefore, including more magnesium rich foods like almonds, pumpkin seeds, spinach and Swiss chard in your diet is a smart step.
Low-fat yogurt naturally contains high-quality carbohydrates and protein, making it an excellent food to slow or prevent an unhealthy rise in blood sugar. Studies also show that a calcium-rich diet of yogurt and other calcium-rich foods is associated with a lower risk of type 2 diabetes. Be sure to stick to low-fat or fat-free brands; fat-free Greek yogurt is my first choice because it has twice as much protein as regular fat-free yogurt.
Another outstanding source of lean protein is fresh fish. Choose an ecological variety such as catfish, cod or tilapia; all are mild-flavored, white fish that can be prepared healthily by baking, broiling or roasting. Match fish with high-quality carbohydrates found in vegetables, lentils or beans for a balanced combination of foods that will keep blood sugar from rising.
Video credits to Natural Life Hacks YouTube channel