14 Healthy Foods For Diabetics!


When you have diabetes, it is essential to pay attention to what to eat and what to avoid. Many diabetes experts and nutritionists assigned four healthy nutrients (fiber, omega-3 fatty acids, calcium and vitamin D) that are important in the diet of diabetics.

1 Beans

Beans are rich in fiber which helps you feel full, stabilize blood sugar and even lower cholesterol . A good source of calcium, a mineral that research shows can help burn body fat. In ½ cup white beans, you get about 100 mg of calcium, which is about 10% of daily intake.

Beans are an excellent source of protein. Unlike other proteins that normally takes (such as red meat), beans are low in saturated fat, which can lead to heart disease.

2 Dairy

You will not find a better source of calcium and vitamin D in dairy products such as milk, cheese and yogurt. One study found that women who consume more than 1,200 mg of calcium and 800 more IU (international units) of vitamin D a day were 33% less likely to develop diabetes than those who consumed less calcium and vitamin D.

Drink milk with some meals instead of juice, eat yogurt or cheese as an appetizer or dessert.

3 Salmon

Salmon is a rich source of omega 3 fatty acids, healthy fats that reduce the risk of heart disease, reduce waist circumference, inflammation and improve insulin resistance. Salmon is also one of the best non-dairy sources of vitamin D.

4 of bluefin tuna

Another healthy fish rich in fatty acids omega 3 and vitamin D. But the tuna can contain mercury, a chemical that in high doses can cause neurological problems. To be sure, limit the amount of tuna up to 350 g per week.

five barley

One of the healthiest grains, you probably do not eat, it is rich in a specific type of fiber beta- soluble glucan. Research shows that the beta glucan can reduce total cholesterol and LDL by preventing the body’s ability to absorb the same.

consumption of only 3 grams per day can reduce cholesterol by 8%.

Thanks to the abundance of fiber, barley can also help stabilize blood sugar.

6 Avena

as well as barley and peas, oatmeal is rich in fiber and as such is an excellent food for diabetics. Research has shown that oats may also reduce total cholesterol and LDL “bad” and improve insulin resistance.

Any soluble oat fiber containing slow the rate at which your body can break down and absorb carbohydrates, which means that their blood sugar levels remain stable.

7 Bayas

The berries are naturally sweet, but unlike desserts are rich in fiber and antioxidants called polyphenols . One cup of blackberries contains 7.6 g of fiber, blueberries contain 3.5 g. Antioxidants are also good for the heart.

A 2008 study in the American Journal of Clinical Nutrition found that people with risk factors for heart disease who ate berries for 8 weeks had a drop in blood pressure and increase “good” HDL cholesterol.

8 Dates

These fruits are not something special to see, plain are brown and slightly sticky. But if you insert into the mouth and is rewarded with a sweet taste and pleasant texture.

excellent taste, combined with a lot of fiber (7 dates contains 4 g), making them perfect sweet snack for diabetics. They are also rich in antioxidants, per serving of them contain more than grapes, oranges, broccoli and peppers.

9 green plant

probably think of a salad, or as a beet, cabbage and chard. All are an excellent source of fiber (1 cup of any such cooked green vegetables is between 3 and 6 g) and calcium (100 to 250 mg per cup).

Green vegetables are also good for the heart, because it contains folic acid. This vitamin B reduces levels of homocysteine, an amino acid that at high levels can increase the risk of heart disease. Research shows that 400 micrograms of folic acid a day can lower homocysteine ​​by 25% (cup cooked beets contains 170 micrograms).

10 lens

Like beans, lentils fiber maintains a fortune. A cup of cooked lentils contains a whopping 16 grams. It also provides about 360 micrograms of folic acid. If you are not a person who eats meat, the lens is a good alternative source of protein and contains many vitamins and minerals.

11 Flax

Linen is best known as a source of fiber and acid (ALA) alpha-linolenic acid, which the body converts omega-3 fatty acids EPA and DHA.

Several large-scale studies, researchers have found a correlation between increased intake of alpha-linolenic acid and reduced chances of ailments from heart disease and heart attacks. Lino helps lower cholesterol and blood sugar.

12 Nuts

Only a dozen walnut has almost 2 g fiber, more than 2.6 g of alpha-linolenic acid. But considering that contain a lot of calories. They can be eaten instead of snack foods or add to your favorite salads.

13 Peanut Butter

Believe it or not, some studies have linked peanut butter with a lower risk of diabetes. The reason may be that 2 tablespoons have almost 2 g of fiber.

And because it contains mostly monounsaturated fat is considered healthy for the heart. Pay attention to portion size, as it contains a lot of calories.

14 black chocolate

rich in antioxidant flavonoids may help improve your levels of good and bad cholesterol and reduce blood pressure. Pour over fruit for a healthy dessert.

Source: http://www.centarzdravlja.hr/hrana-i-zdravlje/zdrava-prehrana/14 -zdravih-namirnica-za-dijabeticare /? refresh = true

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