10 Superfoods that all diabetics should eat always
If you have been an ardent reader of my blog post, you will have come across the seven days diabetic meal plan and if you haven’t click here to download it. However, for flexibility sake, we have come up with a list of foods with low glycemic index (GI) which you can use to mesh your diabetic meal plan.
These foods contain key nutrients such as;
- Vitamins A (as carotenoids), C and E
Beans are starchy vegetables with a ½ cup of beans having protein level (protein void of saturated fat) equivalent to an ounce of mean. Beans are rich in fibre, whatever the kind of beans that may be your favourite, the amount of fibre you’ll derive from ½ a cup makes up 1/3 of your daily requirement. Beans are also rich in potassium and magnesium. Endeavour to use low salt in your cooking.
Vegetable especially the dark green and leafy ones are low in carbohydrates and calories. Eat in moderation. The best way is to combine your vegetables with your other foods, like brown rice, beans, potatoes, etc.
Have a pick from any of Lime, lemon, grapefruit, and oranges, and get your daily dose of fibre and vitamin C.
Do not be deceived with the sweet taste of this vegetable; sweet potatoes are low in glycemic index, and you should stick to them than another form of potatoes. Sweet potatoes are starchy vegetables, and they’re full of vitamin A and fibre.
Berries are packed with antioxidants, fibres and vitamins. Gone were the days someone will say I can’t find these fruits in Nigeria. There are everywhere now. Which do you like – strawberries, blueberries, or other variety, they will do you good. You can slice them into your oatmeal or non-fat yoghurt or inside your brown pap.
Tomatoes are packed with vital nutrients such as vitamins C and E, iron and no matter how you like it pureed, fresh, raw or in sauce; it will still deliver the valuable nutrients to you.
Fish rich in Omega-3 fatty acids
Titus, mackerel, tilapia, etc. I will advise you stick to scaly fish. Avoid catfish as much as you can. Also, avoid frying your fish, cook by boiling, grilling or smoking instead.
Whole grains are rich in chromium, magnesium, folate and omega-3 fatty acids. Most processed whole grain like bread made from enriched wheat flour, lack these nutrients. Oatmeal is a source of fibre and potassium. Avoid white bread as much as you can and stick to the whole wheat bread.
Nuts and Seeds
Nuts will provide a dose of magnesium and fibre. A handful of nuts can provide you with healthy fats alongside hunger management. Some nuts and seeds like walnuts and flax seeds are rich in Omega-3 fatty acids. There is a research that shows the reduction in LDL (bad) cholesterol in diabetics who eats 2 ounces of nuts than those who do not. In other words, eating mixed, raw, unsalted or dry-roasted nuts are beneficial to blood sugar reduction and blood lipids and effective in diabetics control without weight gain.
Fat-free Milk and Yoghurt
Dairy products are not only rich in calcium but also vitamin D., But you should do away with whole fat milk, full-fat yoghurt and stick to low-fat (skimmed milk) or Soya milk. There is a correlation between vitamin D and good health.
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Are you Hypertensive and Diabetic? Click here to read on how you can reverse it and stop stroke, heart and kidney diseases