Not all healthy foods are created equal. Beside nutrient content, the food containing a good amount of glycemic index (GI) may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar level. Low GI foods have a score of 55 or less, while high GI foods have it of 70 scores or more. In general, lower GI foods are better food choices for people with diabetes. In this article we bring you the best foods for type 2 diabetes to consider eating.
Super Foods For Type 2 Diabetes
Below is the detailed list of best foods for type two diabetes to consider to bring down your sugar levels.
1. Non- Starchy Vegetables
Non- starchy vegetables have fewer carbohydrates per servings. They contain everything from artichokes and asparagus to broccoli and beets.
This class of veggies goes a protracted method in satisfying your hunger and boosting your intake of vitamins, minerals, fiber, and phytochemicals. These vegetables are usually low in carbs and calories which make them some of the few foods that people with diabetes can enjoy almost with abandon.
2. Unsweetened Greek Yogurt
Studies have shown that type 2 diabetics’ people have 14% low risk who consume yogurt on a daily basis. Because of the low GI score, unsweetened Greek yogurt is full of healthy probiotics, calcium, and protein. But, however, you should always check the nutrition label as some brands have a higher carbo content than others. You can try top unsweetened Greek yogurt with nuts and low GI fruits such as blackberries, blueberries, etc.
Whether you eat it raw or cooked, tomatoes are high with lycopene which is a powerful substance that may reduce the risk of cancer, heart disease, and macular degeneration. Like other non- starchy fruits, it also has a low GI ranking. Through a study, it was found that 200 grams of raw tomatoes daily reduces blood pressure in people with type 2 diabetes.
4. Blueberries and Other Berries
From filling fiber to vision- protecting vitamin C, blueberries are a powerhouse of antioxidants. These berries contain some of the highest antioxidants levels of any fruit or vegetable and can reduce the risk of heart diseases and cancer and they also have anti-inflammatory properties. The berries are also excellent choices for people with diabetes.
5. Oranges and Other Citrus
The juicy and pulpiness of oranges and grapefruit provide a great source of fiber. To maximize this, you have to make sure to eat the whole fruit rather than just drinking the juice.
A study has found that eating citrus fruit can lower the risk of diabetes in women, but it can increase if the juice is opted by you. The GI score of orange is 40 whereas the GI score of unsweetened orange juice is 50.
6. Wild Salmon and Other Fish with Omega- 3 Fatty Acids
Wild salmon is filled with omega- 3 fatty acids which might lower the risk of heart disease in you. It is also filled with vitamin D and selenium which is healthy for hair, skin, nails, and bones. Since fish and other protein foods do not contain carbohydrates, they won’t allow you to raise your blood sugar level. Adding salmon to your daily meal can help to slow down the digestion of other foods and help increase fullness. Fish oil is another great source of omega- 3 fatty acids.
7. Walnuts, Flax Seeds and Other Nuts and Seeds
Walnuts and flax seeds are filled with magnesium, fiber, and omega- 3 fatty acids. Walnut is filled with alpha-linolenic acid which is an essential fatty acid that boosts heart health, and lowers your cholesterol. They are full of vitamin E, folic acid, zinc, and protein. Nuts usually have very low GI scores. According to the study, the people who eat nuts have a lower risk of developing diabetes
Beans are among nature’s most nutritious foods. They are rich in fiber and protein which makes them the best option for vegetarians and vegans. They also serve essential minerals like magnesium and potassium. They are low in GI. Beans might be a good way to control glycemic levels in people with type 2 diabetes.
9. Kale and Other Leafy Green Vegetables
Kale is one of the kings of super healthy greens. It provides a daily intake of vitamin A and K. Collard greens are another leafy greens that pack tons of nutrients into a small package.
Kale contains chemicals called glucosinolates which is famous to neutralize the cancer-causing substances. It is filled with potassium which helps to lower the blood sugar levels.
10. Barley, Lentils, and Other Whole Grains
Whole grains are filled with antioxidants and soluble and insoluble fiber. These help to metabolize fats and keep the digestive tract healthy. The grains help to maintain blood sugar levels.
Lentils are another good option since they are rich in vitamin B, iron, complex, carbohydrates, and protein. Eating grain can help to decrease the risk of developing type 2 diabetes if you choose the right type.
10 Best Foods For Type 2 Diabetes
Below is the list of best foods for type 2 Diabetes.
- Non- Starchy Vegetables
- Unsweetened Greek Yoghurt
- Blueberries and Other Berries
- Oranges and Other Citrus
- Wild Salmon and Other Fish with Omega- 3 Fatty Acids
- Walnuts, Flax Seeds and Other Nuts and Seeds
- Kale and Other Leafy Green Vegetables
- Barley, Lentils, and Other Whole Grains
So here we conclude with a list of the best foods for type 2 diabetes to consider eating These foods will surely keep your blood sugar level in control, so you can add these in your daily diet without hesitating.
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