Avoiding sweets and fried foods is one of the main measures to maintain an adequate blood sugar level, but it is also necessary to include options that help the body in this process. Therefore, knowing the best foods to control diabetes can help you follow a balanced menu.
Food planning for diabetic people should contain options that avoid the glycemic peak and protect heart health, as these patients are at higher risk for cardiovascular disease.
If this is your case or if you simply want to eat healthier, know the foods that should be on your plate:
Rich in monounsaturated and polyunsaturated fats, known as “good fats,” avocado helps to fight insulin resistance. In addition, its lipid content favors the balance between the levels of good (HDL) and bad (LDL) cholesterol, acting as a protective factor against cardiovascular diseases.
However, to take advantage of these benefits, it is recommended to eat a maximum of four tablespoons of avocado a day, without the addition of refined sugar, as this fruit is very caloric and can favor weight gain if consumed in excess.
Oats are rich in beta-glucan, a fiber that expands and forms a kind of consistent gel when it reaches the stomach. With this, it prolongs the feeling of satiety and slows the absorption of glucose into the blood, helping to keep blood glucose at lower levels.
In addition, oats reduce the absorption of cholesterol by the body, helping to protect the cardiovascular system.
The yacon potato contains a high content of inulin, a different type of carbohydrate. As a consequence, the glucose supplied by this variety ends up being less absorbed by the body in relation to the potato.
Also, due to inulin, yacon has a more sweet taste, which is similar to that of some fruits such as melon and fur, and must be consumed raw. A good tip is to include it in small portions in the morning or afternoon snack, without committing excesses.
It is worth clarifying that, although many people say that yacon leaf tea is good for diabetes, its effect on glucose is only momentary, while its prolonged consumption can lead to serious kidney problems.
Broccoli and other cruciferous vegetables
Cruciferous vegetables such as watercress, broccoli, cauliflower, cauliflower, cabbage, arugula etc. They are known to be rich in vitamins A, B9 (folate), C, E, and K, minerals such as calcium, magnesium, iron, and several antioxidants and anti-inflammatory substances.
Thus, in addition to prolonging satiety and reducing the absorption of sugar due to its high fiber content, these vegetables also help decrease glucose production by the body, especially for obese people or those with uncontrolled type 2 diabetes.
When added to meals, cinnamon prevents the absorption of large doses of glucose by the body and reduces the speed of emptying the stomach, avoiding the glycemic peak. In addition, it increases insulin sensitivity, which decreases the concentration of glucose in the blood.
This spice is also rich in substances that fight oxidative stress in cells, a key factor in the development of type 2 diabetes. Furthermore, the consumption of cinnamon is related to the reduction of bad cholesterol (LDL) and triglyceride levels, contributing to good cardiovascular health.
Beans and other legumes
Legumes such as beans, peas, lentils, and chickpeas are rich in fibers, which contribute to the control of appetite and reduce glucose absorption speed, preventing an abrupt increase in blood glucose.
To take full advantage of these benefits, it is recommended to balance the amounts of legumes with the portions of foods such as rice, potatoes, and pasta, as they are also mainly composed of carbohydrates.
Flaxseed and sizzle
These seeds contain soluble fibers that reduce the glycemic peak in order to require less insulin production by the body – and this prevents cells from becoming resistant to this hormone, helping to prevent and fight type 2 diabetes.
In addition, flaxseed and chia contain alpha-linolenic acid (ALA), one of the components of omega-3 that fights inflammation, prevents the development of diabetes, and protects the cardiovascular system and the brain.
The apple contains a fiber called pectin, known to help control blood glucose by delaying glucose absorption. In addition, this component decreases the absorption of bad cholesterol, prolongs the feeling of satiety, and contributes to the intestine’s proper functioning, especially when consumed with the peel.
Nuts, cashews, Brazil nuts, almonds, hazelnuts, and other oilseeds have a high content of good fats (mono and polyunsaturated), regulating blood glucose and balancing good cholesterol levels and bad.
In addition, oilseeds, especially almonds, help replenish magnesium, an important mineral that is often lost in the urine after hyperglycemic crises. However, for being very caloric, it is recommended to consume a maximum of a handful of these foods a day, without adding salt or sugar.