The diabetes diet is one of the programs to reduce the risk of diabetes. This disease is often experienced by those who are obese. Therefore, diabetes diet aims to reduce the patient’s weight and reduce the risk that can occur due to diabetes.
Why you choose diabetic diet?
People with diabetes have increased blood sugar levels, so the only way is they have to reduce the sugar levels. The way to reduce blood sugar levels is by dieting. If you have diabetes, you should control your diet with diet.
High levels of glucose from foods you eat can lead to macrovascular complications such as disorders of the blood vessels and heart disease. If your diet is not right, then you can have serious health problems. Therefore, one way to control blood glucose levels is to run a diabetic weight loss program.
The best food for a diabetic diet
Not all foods that look good can you consume. You should choose some foods suitable for your diet. Perpetrators of diabetic diets should consume foods high in fiber, vitamins,, and minerals. At least you should consume foods containing vitamin A, vitamin C, and vitamin E. You should also add some diabetic diet food that contain minerals such as calcium, potassium and magnesium. Some foods you should avoid are foods that are too sweet, fried and greasy foods.
Here are the best foods for a diabetic diet:
Vegetables for a diabetic diet
Broccoli is a vegetable that is rich in fiber; even this vegetable is a favorite food for anyone who runs a diet. Some types of diets unusually High Fiber diet, vegetarian diet, and some other diets also using broccoli as a menu. In addition to very high fiber, broccoli also contains sulforaphane compounds that can protect and repair blood vessel walls from cardiovascular damage. This damage is caused by diabetes.
Sulforaphane is an anti-inflammatory agent useful for detoxifying the body, controlling blood glucose levels and preventing cancer. Broccoli also contains chromium which is useful for monitoring the hormone insulin. Therefore, people with diabetes should consume broccoli as their diet.
Spinach contains minerals needed for diabetics. Spinach is also rich in fiber, vitamin K, folate, lutein, magnesium, zinc, flavonoids, potassium and flavonoid compounds. Spinach consumption can lower your diabetes risk. For the diet, you can consume this green vegetable one serving daily.
- Green mustard
Green mustard contains vitamin C, vitamin E, and beta-carotene which are useful to prevent oxidation of LDL cholesterol. Calcium content in green mustard greens is helpful in lowering cholesterol levels, so it is useful to prevent and reduce the risk of diabetes. In addition to benefits for people with diabetes, green mustard greens are also used to prevent heart attacks and prevent anemia.
Tomatoes are rich in vitamin C, vitamin E, antioxidants, and iron are needed people with diabetes. Tomatoes also contain lycopene that will protect the kidneys and blood vessels from damage in diabetics. Therefore, you can consume these vegetables in salads or consumed directly when dieting.
- Cabbage Flowers
Cauliflower contains vitamin Riboflavin, niacin, thiamine, vitamin C, folate and vitamin K. Cabbage also contains minerals such as magnesium, phosphorus, calcium, potassium, and manganese. This vegetable is a source of protein with very low saturated fat content. Cholesterol is rich in fiber and low in sugar, so it is suitable for people with diabetes.
Cucumbers contain vitamin A, vitamin B and vitamin C. These vegetables can meet 12% of your daily vitamin C requirement. The content of compounds sterols in cucumbers is beneficial to lower cholesterol levels in the blood. Therefore, people with diabetes can consume this vegetable.
Fruits for the diabetic diet
Blueberries are fruits that contain antioxidants and insoluble fiber. One of the benefits of insoluble fiber is being able to shed fat in the body. Blueberries also contain anthocyanins that are useful for shrinking fat cells and stimulating adiponectin production. Adiponectin is a hormone regulating blood glucose levels. If the level of adiponectin increases then blood sugar levels can remain stable. This hormone is also used to improve body sensitivity to insulin and improves memory.
Strawberry is a type of berry that has high fiber and vitamin C content that is often consumed by people with diabetes. This fruit contains low levels of sugar that is safe for people with diabetes.
Grapes are a source of vitamin B6, fiber, and antioxidants. This fruit you can consume as a snack while undergoing diabetic diet.
Oranges contain vitamin C, folic acid, potassium and other nutrients. The content of folic acid and potassium in citrus is useful to normalize blood pressure. This benefit is needed by people with diabetes. Also, oranges are also low in calories and carbohydrates, so your consumption is safe.
Apples are a source of vitamin C, antioxidants and fiber. Apples are a healthy and filling snack when you go on a diet. Apples are also low in calories and safe carbohydrates you consume while on a diet to deal with diabetes.
Pear is one of the fruit choices for consumption of people with diabetes. This fruit contains potassium and fiber that are beneficial to reduce the risk of diabetes. You can add pears to salads or consume them directly.
Salmon contains protein and omega three which is used to overcome the various inflammation in the body. If you have diabetes, then you can experience more severe inflammation. The inflammation exacerbates your diabetes. However, by adding salmon to the diabetes diet, you can avoid swelling and other complications from diabetes. You can process salmon by steaming or baking. Avoid cooking the fish by frying it.
- Fish cork
Fish cork contains albumin which plays an important role in the formation of insulin in the body. Increased insulin production will indirectly normalize blood sugar levels in the body. That’s why cork fish is highly recommended for people with diabetes.
Tilapia fish have high protein but low fat, so this fish is very suitable consumed by people with diabetes. To consume this fish, just steam or roast it.
- Cannellini Nuts
Cannellini beans are often used for Italian problems because they contain the lowest glycemic index compared to other beans. Also, various types of nuts are also high in fiber and protein so suitable for people with diabetes. By consuming cannellini beans every day, within a few months, there will be a decrease in blood sugar levels up to two times more.
Walnuts contain fiber, antioxidants, omega 3, vitamin E, high anti-cholesterol, anti-cancer and antiviral. With these ingredients, walnuts are very good consumed diabetics. These nuts are used to prevent diabetes, heart disease, and cancer. You can add walnuts to your diet.
Grains for a diabetic diet
Oatmeal is the source of carbohydrates and fiber needed for diabetics. Oatmeal can control blood sugar levels. As long as you consume oatmeal, these foods slow down the digestive process so that blood sugar levels can be monitored. Even if your grain is good at dieting, you should choose a type of oatmeal containing low glycemic load.
- Brown Rice
Brown rice is often used for diet because it is rich in fiber and other nutrients. Brown rice is beneficial for reducing blood sugar levels. Brown rice has a fiber content of 8 x higher than white rice. Therefore, you can consume brown rice to undergo diabetic diet.
Herbs and spices
Garlic contains vitamin A, vitamin B1, protein, water and aliasing compounds. Alison compounds have a pungent odor and are useful for reducing the symptoms of diabetes. While protein and vitamins in garlic are used to normalize blood sugar levels. Therefore, garlic can be consumed as food diabetics.
- Sweet potatoes
Sweet potatoes contain anthocyanin which is a natural pigment in sweet potato. Antonin is a useful antioxidant to prevent free radicals causes various diseases. In addition to anthocyanin, sweet potatoes also contain vitamin A and fiber. This sweet potato has a low glucose index and can reduce the increase in blood sugar levels.
Potato is one source of carbohydrates, vitamins, mineral fiber and fiber. You can add this vegetable instead of rice while undergoing diabetic weight loss program.
Cassava contains fiber, vitamins, and minerals. Consumption of these foods can make you full and not easily hungry. Therefore, you can add cassava as a snack while undergoing diabetic diet.
- Olive oil
The olive oil contains high antioxidants and vitamin E. This oil you can use to replace cooking oil, butter, margarine and some other types of fat. Olive oil is useful for protecting body cells from free radical damage while preventing heart disease.