The Top Ten Diabetic Foods!

The Top Ten Diabetic Foods you Need to put on the Menu and Why!

Contrary to some beliefs, a diabetic diet doesn’t mean goodbye delicious food. If anything, it means tastier AND healthier food choices, which all of us, diabetic or not, can use. Below is a top ten list (not in any specific order) of diabetic-friendly foods you have to try.

Beans

Beans, whether black beans or kidney beans, have high carbohydrate content but also high in fiber. But just because they are high in carbohydrates doesn’t mean you can’t eat them, you just need to carefully incorporate them into your meal planning. Beans have a carbohydrate-binding property that slows down the digestion and absorption process and avoids wide swings in glucose levels in the blood, which is a good thing.

Blueberries

Among all berries, blueberries have the most antioxidant content. They are rich in flavonoids, which may help decrease LDL (low density lipoprotein or bad cholesterol), Vitamin C, fiber, and phytonutrients. The antioxidant properties of blueberries help boost the immune system and combat inflammation. Make sure to eat only the freshest blueberries you can find. Strawberries and cranberries are also great.

Broccoli

Broccoli is a power veggie. Not only is it delicious, it is also loaded with vitamin C, fiber, and the beta-carotene antioxidant. Vitamin C is famous for its disease-fighting properties and is an essential vitamin for healing wounds. Always choose fresh broccoli from the market, or you can do some research and grow them yourself as broccolis are fairly easy to grow.

Fish

Fish, particularly those high in omega-3 fatty acids like salmon, are good diabetic foods. Omega-3 fatty acid helps lower blood pressure and reduces inflammation and blood clot risks. Other fish rich in omega-3 fatty acid are trout, tuna, sardines, and herring. Be careful of fish that have high mercury content such as swordfish, golden bass, golden snapper, shark, and king mackerel.

Nuts

Some nuts such as flax seeds, walnuts, hazelnuts, macadamia nuts and almonds, contain omega-3 fatty acids which, as mentioned earlier, have proven benefits to the body. Nuts are also rich in fiber, protein, flavonoids, vitamin E, and may help lower LDL (bad cholesterol) levels. Take care to avoid sugared, salted, or chocolate-covered nuts; these delicious albeit not so healthy additions may just defeat the purpose of eating nuts.

Whole Grain

The bran and germ in whole grains are good for diabetics and anyone else for that matter. Whole grains contain chromium, magnesium, folate, and omega-3 fatty acids. An example of a great whole grain is oatmeal. Oatmeal contains soluble fiber that slows down your digestion thereby stabilizing your blood glucose. It also improves blood pressure and lowers cholesterol – very heart-friendly indeed. Choose less processed oats and avoid salted and sugared ones by always checking the label.

Spinach

Various studies have found that spinach may decrease risk for cataracts, cancer, and heart disease. Spinach is also rich in beta-carotene, a form of antioxidant, which helps in getting rid of harmful free radicals in the body. Always choose low-sodium when buying canned-spinach.

Tea

Tea contains catechins which various studies have shown to be effective in preventing heart disease, cancer, and other chronic illnesses. Tea is also instantly-calming, which is good for when you are especially stressed.

Tomatoes

Tomatoes are great sources of potassium, vitamin C, and an antioxidant called lycopene. Lycopene may help prevent some forms of cancer and heart diseases. As with any other products, always check the label in canned or packaged tomatoes and make sure to choose the ones with the least amount of sugar and sodium.

Yogurt

Yogurt is rich in vitamin D which is good for your bones and muscles. People with diabetes may have low levels of zinc. Taking yogurt, which is also rich in zinc, can benefit them greatly. Yogurt also aids in wound healing and helps boost the immune system. For a dessert treat, try adding honey, some nuts, and cinnamon, or whatever your favorite spice is and enjoy!