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Include these nutrition superstars in your diabetic diet to keep your blood sugar levels in balance.

 

Stock your kitchen with these blood sugar-friendly staples:

Apples
An apple sure keeps the doctor along with diabetes away! In a a study, men who ate the most apples and other foods high in quercetin had 20 percent less diabetes and heart disease deaths. Another study found that eating just one apple a day for four weeks lowered LDL (bad) cholesterol by 40 percent. The professor leading the study explained that not all antioxidants are created equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease.

Beans
Beans are considered the best diabetes-friendly ingredient. It is low is calories, good source of protein and is high in fibre, potassium and magnesium. Beans are low in saturated fat—the kind that gunks up arteries and can lead to heart disease.

Cinnamon
Cinnamon has been shown to help lower blood glucose levels in people with Type 2 diabetes. Cinnamon is rich in chromium, a mineral that enhances the effects of insulin. It is  also loaded with polyphenols, antioxidants that gather up all the free radicals in your blood to protect you from cancer and also lower systemic inflammation, further guarding you from diabetes and heart disease.

Dairy
You’re not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt. One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both nutrients.

Salmon
Health experts can’t recommend this seriously healthy fish enough. It’s a rich source of omega-3 fatty acids and it is also known to improve insulin resistance.

Tuna
Another amazingly healthy fish, a 3-ounce piece of tuna contains 1,300 mg of omega-3s and a respectable amount of vitamin D. It is recommended to buy canned light tuna instead of albacore and limit your tuna intake to 12 ounces a week.

Dates
Their sweet  nature, combined with a generous supply of fiber (7 dates supply 4 g), makes them a perfect diabetes-friendly snack.