Best Diet for Diabetes
1. Apples :-
An apple a day keeps the doctor away -- specifically the cardiologist.
A 2012 study at Ohio State University published in the Journal of Functional Foods 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. The study was funded in part by a grant from the U.S. Apple Association, among other supporters.
More reasons why apples are good for a diabetes diet.
This crunchy fruit also appears to offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.
More good news: A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber. How 'bout them apples?
Do remember, however, that one small apple has about 15 grams of carb. Some of the large apples in the grocery store are equivalent to two servings of fruit.
A 2012 study at Ohio State University published in the Journal of Functional Foods 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. The study was funded in part by a grant from the U.S. Apple Association, among other supporters.
More reasons why apples are good for a diabetes diet.
This crunchy fruit also appears to offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.
More good news: A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber. How 'bout them apples?
Do remember, however, that one small apple has about 15 grams of carb. Some of the large apples in the grocery store are equivalent to two servings of fruit.
2. Asparagus
Based on taste alone, asparagus is a favorite food for many. But you'll really love that it's a nonstarchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving. It's especially high in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer.
asparagus can help keep blood sugar levels in check and increase insulin production.
Another plus for asparagus is its folate content -- a 1/2-cup serving, or about six 1/2-inch spears, provides 33 percent of the 400 micrograms of folate recommended daily. The American Heart Association advises eating foods containing folate and other B vitamins to help lower homocysteine levels, a risk factor for coronary heart disease.
3. Avocados
Avocados are known for their heart-healthy monounsaturated fat content. When substituting these fats for saturated fat, they can improve cholesterol levels, decreasing your risk of heart disease, according to the Academy of Nutrition and Dietetics.
Six reasons to eat avocados!
There is even a positive connection between avocados and diabetes: The American Journal of Clinical Nutrition published a study in 2008 that found that women who reported eating the highest amount of good fats -- unsaturated vegetable fats, such as those found in avocados -- were 25 percent less likely to develop type 2 diabetes compared with women who ate the least amount.
Technically, an avocado is a fruit, but because of its high fat content -- 4 grams in 1/4 of a medium-size avocado -- it should be treated like a fat. That same serving of avocado contains a respectable 2 grams of fiber with just 2 carb grams.
In addition to guacamole, you can use avocados in salads and sandwiches, or make a salad dressing by pureeing it with a little lemon juice, garlic, and olive oil.
If you want to speed up the ripening process, put an under-ripe avocado in a brown paper bag, close it, and leave it on your kitchen counter for a day or two.
4. Beans
There may just be something to that old line, "Beans, beans, the magical fruit." Of course, you probably know that beans are high in fiber and a good source of protein, but now there are even more reasons to include them in a diabetic diet. In a 2012 study, researchers found that eating about a cup of legumes daily resulted in better blood sugar control (for both blood glucose and A1C) and lower blood pressure.
consuming more fiber may lower the risk of a first-time stroke, according to the American Heart Association (AHA) journal Stroke. The researchers concluded that every 7-gram increase in total dietary fiber was associated with a 7 percent lower risk of a first-time stroke.
The AHA recommends getting at least 25 grams of dietary fiber daily. A 1/2-cup serving of cooked navy beans has more than 9 grams of fiber and counts as one starch and one lean meat.
Other delicious varieties of beans include black, kidney, garbanzo, white, lima, and pinto. You can cook dry beans or use canned beans, but remember to look for low-sodium versions.
Try using beans as your main protein source a couple of times a week plain, in salads, in soups, or as a substitute for ground beef in Mexican dishes, such as bean tacos or burritos. Beans are good for your wallet, too -- they are about the cheapest protein source around.
5. Blueberries
Blueberries are part of the family of fruits containing flavonoids, known for their many health benefits, including heart health. In addition, blueberries' high fiber content may reduce the risk of diabetes and cognitive decline, and help keep blood sugar more level, says Joanne M. Gallivan, MS, RD, director of the National Diabetes Education Program at the National Institutes of Health. "Recent studies have also shown that berries have an anticancer effect by inhibiting tumor growth and decreasing inflammation," Gallivan says.
One of the specific types of antioxidants found in blueberries are anthocyanins, which give them their blue color. Recent research links eating foods rich in anthocyanins with a lower risk of type 2 diabetes. The researchers found that people who ate two or more servings of blueberries weekly reduced their risk of developing type 2 by 23 percent, even after adjusting for age, weight, and lifestyle factors. While these results are promising, it should be noted that further studies are needed to determine the causal relationship between eating blueberries and decreased chances of developing diabetes.
Avocados are known for their heart-healthy monounsaturated fat content. When substituting these fats for saturated fat, they can improve cholesterol levels, decreasing your risk of heart disease, according to the Academy of Nutrition and Dietetics.
Six reasons to eat avocados!
There is even a positive connection between avocados and diabetes: The American Journal of Clinical Nutrition published a study in 2008 that found that women who reported eating the highest amount of good fats -- unsaturated vegetable fats, such as those found in avocados -- were 25 percent less likely to develop type 2 diabetes compared with women who ate the least amount.
Technically, an avocado is a fruit, but because of its high fat content -- 4 grams in 1/4 of a medium-size avocado -- it should be treated like a fat. That same serving of avocado contains a respectable 2 grams of fiber with just 2 carb grams.
In addition to guacamole, you can use avocados in salads and sandwiches, or make a salad dressing by pureeing it with a little lemon juice, garlic, and olive oil.
If you want to speed up the ripening process, put an under-ripe avocado in a brown paper bag, close it, and leave it on your kitchen counter for a day or two.
4. Beans
There may just be something to that old line, "Beans, beans, the magical fruit." Of course, you probably know that beans are high in fiber and a good source of protein, but now there are even more reasons to include them in a diabetic diet. In a 2012 study, researchers found that eating about a cup of legumes daily resulted in better blood sugar control (for both blood glucose and A1C) and lower blood pressure.
consuming more fiber may lower the risk of a first-time stroke, according to the American Heart Association (AHA) journal Stroke. The researchers concluded that every 7-gram increase in total dietary fiber was associated with a 7 percent lower risk of a first-time stroke.
The AHA recommends getting at least 25 grams of dietary fiber daily. A 1/2-cup serving of cooked navy beans has more than 9 grams of fiber and counts as one starch and one lean meat.
Other delicious varieties of beans include black, kidney, garbanzo, white, lima, and pinto. You can cook dry beans or use canned beans, but remember to look for low-sodium versions.
Try using beans as your main protein source a couple of times a week plain, in salads, in soups, or as a substitute for ground beef in Mexican dishes, such as bean tacos or burritos. Beans are good for your wallet, too -- they are about the cheapest protein source around.
5. Blueberries
Blueberries are part of the family of fruits containing flavonoids, known for their many health benefits, including heart health. In addition, blueberries' high fiber content may reduce the risk of diabetes and cognitive decline, and help keep blood sugar more level, says Joanne M. Gallivan, MS, RD, director of the National Diabetes Education Program at the National Institutes of Health. "Recent studies have also shown that berries have an anticancer effect by inhibiting tumor growth and decreasing inflammation," Gallivan says.
One of the specific types of antioxidants found in blueberries are anthocyanins, which give them their blue color. Recent research links eating foods rich in anthocyanins with a lower risk of type 2 diabetes. The researchers found that people who ate two or more servings of blueberries weekly reduced their risk of developing type 2 by 23 percent, even after adjusting for age, weight, and lifestyle factors. While these results are promising, it should be noted that further studies are needed to determine the causal relationship between eating blueberries and decreased chances of developing diabetes.
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