Here are the best foods to control diabetes
Boldsky published a scientific study that reviews a number of foods with a low index and glycemic load, which are considered healthy and also nutritious and can be added to a diabetes diet, as follows:
First, fruit:
1. Oranges
According to the American Diabetes Association (ADA), oranges are low on the glycemic index, which is why they tend to affect glucose levels very slowly.
Oranges are also rich in fiber, potassium, folate, and vitamin C, which contribute to many health benefits for diabetics.
2. Grapefruit
Eating fruits or grapefruit juice is a healthy option for diabetics, as it is low in both cases with the glycemic index.
Grapefruit is also rich in protein and fiber and has an effect similar to metformin, which is an effective anti-diabetes drug.
3. Apples
According to the ADA, apples can be included in a diabetes diet even though they contain carbohydrates and sugars.
This is because it contains sugar (fructose) which is very different from other processed sugars.
Also, apples are a great source of fiber and many micronutrients.
4. Banana
Bananas are a very good option for diabetics.
It is available in all seasons and has a low glycemic index due to the presence of fiber.
But you should avoid eating a lot of bananas because they are also high in carbohydrates, and it is preferable not to eat very ripe bananas.
5. Grapes
Grapes are significantly associated with a lower incidence of diabetes.
It contains a powerful plant chemical called resveratrol that normalizes glucose levels and prevents them from overloading.
Second, vegetables
6. Broccoli Broccoli
contains a high concentration of sulforaphane that tends to lower glucose levels and improve insulin resistance in diabetics.
As confirmed by the results of scientific studies, it contains low GI and low GL along with vital nutrients such as calcium, iron, zinc and vitamins.
7. Spinach
According to a Chinese scientific study, inorganic nitrates in spinach tend to reverse the development of insulin resistance and cell dysfunction, thus stabilizing glucose levels and preventing complications related to diabetes.
8. Tomatoes
In addition to being rich in antioxidants, tomatoes are low on the glycemic index.
And because eating them reduces oxidative stress in the body and prevents infections, they are a great option for diabetes to prevent complications.
9. Carrots
Both raw and cooked carrots are healthy for diabetics. Carrots help reduce blood glucose values.
Carrot juice is also a great option for managing diabetes.
10. Option
Cucumber is an ideal food for diabetics and reducing complications, as it is an antioxidant that protects pancreatic cells and prevents their damage due to free radicals.
Various choices
11. Almonds Almonds
help reduce high blood glucose.
It also reduces the risk of heart disease in diabetics, as it has a positive effect on cholesterol levels.
12. Dried
prunes Dried prunes are rich in fiber and low on the glycemic index.
It is also a fruit full of nutrients like vitamin A, B12, potassium and protein.
Prunes have also been known to increase feelings of satiety and reduce food intake.
13. Homs
According to a study conducted by Kuwait University in cooperation with Dhaka University, chickpeas increase satiety with low glycemic index.
Eating chickpeas can cause a 29-36% drop in glucose levels within 0-120 minutes.
Chickpeas are also rich in fiber and resistant starch, which is responsible for low blood sugar.
14. Lentils
, regular consumption of
lentils
is associated with an improvement in the glycemic index and a decrease in the incidence of diabetes.
Lentils are rich in a wide range of bioactive compounds, among them polyphenols that have anti-diabetic properties.
15. Brown rice.
Replacing white rice with brown rice has also been shown to reduce the risk of diabetes by 16%.
Brown rice contains a large amount of dietary fiber, minerals, and vitamins that help control glucose levels and prevent spikes.