Five foods to fight diabetes or ward off the risk of disease. Nutrition and food choices are key elements for controlling blood sugar and blood glucose levels. A diet that takes into account the dangers of diabetes has a positive effect by reducing the risks and complications associated with heart disease, hypertension and stroke.
This topic is especially highlighted in the United States, where more than 30 million people suffer from diabetes. The American Diabetes Association has highlighted for years that food choices play a decisive role in fighting this disease and on its website it calls ‘superstar’ foods due to their characteristics.
Non-starchy vegetables
The ADA recommends consuming non-starchy vegetables, which should ideally take up half the available space. The list includes broccoli, spinach, cucumber, zucchini, and bell peppers. All vegetables are rich in vitamins and minerals such as vitamins A, C, K and folate. They provide the body with iron, calcium and potassium. This food is low in calories and carbohydrates.
Special mention goes to nuts
The menu should include beans, which the ADA defines as “plant protein superstars.” because it is rich in fiber, folate, potassium, iron and zinc. Yes to beans of all types: red, white or black. Also promoted are chickpeas, peas and lentils, all of which offer various benefits thanks to their nutrition.
According to research, 120 grams of this food provides the same amount of protein as 30 grams of meat, without the saturated fat.
The menu should include fish for its contribution in terms of omega-3 which can reduce the risk of heart disease and inflammation. “Fish rich in these healthy fats are sometimes called ‘fatty fish’. Salmon stands out in this group – highlighting the ADA -. Other fish rich in omega-3s are herring, sardines, mackerel, trout and tuna”. The advice is to “eat fatty fish at least twice a week to get the nutritional benefits.”
Dried fruit without overdoing it
It is believed that 30 grams of dried fruit can provide healthy fats, magnesium, and fiber in large quantities. Some types of dried fruit – especially walnuts – are also good sources of omega-3 fatty acids.
Berries and citrus fruits
Fruit chapter: according to the ADA there are two things that are prioritized. Naturally sweet berries are considered a great choice for a diabetic’s eating plan: rich in antioxidants, vitamins C and K, manganese, potassium and fiber.
Good for citrus fruits, which also contain fiber, folate and potassium. Among grapefruits, oranges, and lemons (used to enrich dishes), whole fruit is better than juice.
