Diabetes is metabolic disorder that is very common in the United States. Effective management of the disease is dependent on individual commitment to a healthy diet and in some cases, medications prescribed by a doctor.
Here are seven foods most commonly recommended for a healthy diabetic diet:
1. Beans: Beans raise blood sugar levels at a slow rate. They are high in fiber and can help aid in weight loss. They are also rich in antioxidants, which can help reduce inflammation.
WebMD calls beans "protein-rich superfoods" and touts them for their ability to prevent disease.
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2. Fish: Fish is not only high in omega-3 fatty acids, which can help prevent and manage diabetes, it is also a great source of lean protein. There are some concerns about mercury levels in fish. However,
U.S. News recommends wild salmon from Alaska, Arctic char, Atlantic mackerel, sardines, sablefish/black cod, anchovies, oysters, rainbow trout, albacore tuna, mussels and Pacific halibut.
3. Oatmeal:
Health Magazine ranks oatmeal as one of the 20 best foods for breakfast. Oatmeal is especially good for diabetics because the high level of soluble fiber in oats can help lower cholesterol. In addition, oats are "rich in omega-3 fatty acids, folate, and potassium." http://www.health.com/health/gallery/0,,20676415_2,00.html
4. Yogurt: As long as it is of the low- or non-fat variety, yogurt is a great addition to the diabetic diet. It is high in calcium and protein, which can reduce the risk of diabetes. Researcher Frank Hu of
Harvard School of Public Health studied the relationship between dairy products and diabetes and stated, "One hypothesis is that the probiotics in yogurt may help to improve insulin sensitivity and reduce inflammation."
5. Almonds: Nuts are considered a superfood and almonds are no exception. They have been shown to lower LDL cholesterol and reduce the risk of heart disease. Almonds are also a high source of magnesium, which can help with insulin resistance. As a snack choice, almonds may also help to regulate blood sugar. "Consuming an ounce of almonds straight before eating a high-starch meal brought a 30 percent reduction in post-meal glucose levels for patients with type 2 diabetes, compared with a
7 percent reduction for non-diabetics," reports Diabetes in Control.
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6. Egg whites:
Joy Bauer, MS, RD, writes for Everyday Health, "Rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for controlling or preventing type 2 diabetes. One large egg white contains about 16 calories and 4 grams of high-quality, filling protein, making egg whites a perfect food for blood sugar control, not to mention weight-loss or maintenance."
7. Avocados: This fruit is high in healthy, monounsaturated fats, which can help to reduce cholesterol. Avocados are also high in protein and essential vitamins, have a low sugar content, and contain potassium. A medium avocado provides 11 grams of fiber and as fiber is an essential tool in the management of diabetes, avocados are a great addition to the healthy diabetic diet.
This article is for information only and is not intended as medical advice. Talk with your doctor about your specific health and medical needs.
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