Millions of people around the world have diabetes, both type one and type two, which means all these people need to change their eating habits. But that's easy said than done. What should you be eating if you have diabetes? Well, you're about to find out.
The word "fatty" usually sends most of us running in the opposite direction. But you should be embracing fat! Healthy fats, that is. Fatty fish should be included in weekly meals as they contain essential omega-3 fatty acids.
These acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help promote a healthy body and brain function. But not all fish are fatty. So, focus on eating fishes like salmon, trout, herring, sardines, albacore tuna, and mackerel.
People are divided when it comes to cinnamon. Some love this spice, while others can't stand it. If you're the latter, you don't need to force yourself to like cinnamon.
Just make sure you're eating other items on this list. But, if you're a fan of cinnamon, you should know it will help your diabetes by lowering blood sugar levels and improve insulin sensitivity. You don't need a lot, less than one teaspoon a day will do the trick. Cinnamon contains coumarin, which has been linked to health problems when taken in higher doses. So, take cinnamon at a healthy dosage.
This list isn't that bad! Most of these foods we eat anyways, but if you have diabetes, you just need to eat more. Nuts are extremely versatile and delicious. So, it's a win-win. Most nuts contain fiber and are low in digestible carbs, and those are the ones you need to focus on.
Nuts like almonds, walnuts, pecans, hazelnuts, and cashews are great for those with diabetes. In general, nuts reduce inflammation and lower blood sugar.
Leafy Green Vegetables
Not everyone is a fan of leafy green vegetables, but if you have diabetes, it's time to start incorporating them into your meals. Green leafy vegetables are full of crucial vitamins and minerals while having the least amount of impact on blood sugar levels.
Specifically, spinach and kale are great greens to eat as they're full of vitamin A, calcium, potassium, fiber, and protein. Go whether it's cabbage, spinach, collard greens or bok choy, get eating!
Extra-Virgin Olive Oil
If you want a healthy heart, make sure you include extra-virgin olive oil in your meals. Olive oil contains oleic acid, a specific monosaturated fat that improves triglycerides and HDL.
Usually, in type 2 diabetes, these fats are at unhealthy levels. Olive oil also contains antioxidants that reduce inflammation and protect the lining of cells in blood vessels. In other words, the next time you're making a salad, drizzle some olive oil on top.
To all the garlic lovers out there with diabetes, you're in luck. It's time for you to embrace garlic. Now you have an excuse to eat more of it. Garlic is not only a delicious herb, but it's essential to a healthy body.
It reduces inflammation, blood sugar, and LDL cholesterol. So, if someone is complaining about you smelling like garlic, you have a valid excuse to keep eating it.
Say hello to our favorite miniature edible trees, broccoli. Not everyone's favorite, but if you learn to love them, they'll significantly help your diabetes. Half a cup of cooked broccoli is full of essential vitamins and nutrients while only containing 27 calories and 3 grams of digestible carbs.
Now that is pretty amazing. Broccoli also helps to lower insulin and protect cells from free radicals. This green vegetable is also full of antioxidants that act to protect the eyes.
If you've been trying to find a healthy alternative to cereal and milk, eggs are a perfect solution for those with diabetes. Not only do they keep you full of hours, but they come with many benefits.
Eggs reduce the risk of heart disease by decreasing inflammation, improving good HDL cholesterol, and improve insulin sensitivity. Not to mention, they're also an amazing source of lutein and zeaxanthin antioxidants that protect sight.
If you're a fan of Greek yogurt, then you're in luck. Load up of greek yogurt, because if you have diabetes, it'll help improve cholesterol levels and reduce the risk of heart disease.
Aside from that, Greek yogurt, in general, helps with digestion by adding healthy bacteria into your digestive system. Just make sure there's no added sugar in your Greek yogurt. Instead, if you need to sweeten it, add some berries and nuts to make it a tasty and sweet snack.
The hard part of having diabetes is a sudden change in one's diet. And for many of us, pasta is a tasty go-to dish. So, what can you replace it with? Say hello to shirataki noodles. They're not only amazing for people who have diabetes, but also for aiding weight loss.
These noodles are high in fiber, making you feel full while reducing the "hunger hormone" ghrelin. They also help reduce blood sugar levels and lower the risk of heart disease.