Lifestyle

8 foods that diabetics should eat

DIABETES affects 4.9 million people in the UK and is continuing to increase, with one in 10 adults affected by the condition by 2030.

The chronic condition needs to be carefully managed to avoid long-term complications, and this largely comes down to diet.

Oats are one of the foods that can help control your diabetes

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Oats are one of the foods that can help control your diabetesCredit: Getty

Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces.

Insulin regulates blood sugar. So without it, blood sugar would become too high.

The diet is one way to keep blood sugar under control. But it can also do the exact opposite, with certain foods causing huge spikes in blood sugar, sometimes for hours.

There is no one-size-fits-all approach eating with diabetes, but there are some general tips that most people with the disease can follow.

This will help control blood sugar, stay at a healthy weight, and reduce the risk of complications, like heart or kidney disease.

These foods are some of the best to do just that:

first. Bean

Legumes – including beans, lentils and peas – are often a neglected part of the diet.

They are an excellent source of protein for vegetarians. But even meat eaters can benefit from them because they’re rich in iron, fiber, and three tablespoons counts as one of your five tablespoons per day.

The NHS says pulses, because of their high fiber content, are linked to a reduced risk of type 2 diabetes.

And in people who already have the condition, eating beans, chickpeas, and lentils is linked to improved blood sugar control, according to a 2012 Canadian study. published in JAMA.

It also decreases blood pressure, reduce cholesterol and triglyceride levels (fats found in the blood) in people with type 2 diabetes.

So why not add some beans to a casserole, trade half of your mince for beans in a cupcake or add lentils to a curries – the options are endless.

2. Fish

Everyone should eat at least two servings of fish a week, including one serving of oily fish, health chiefs recommend.

Oily fish include salmon, sardines, and mackerel.

They are rich in something called omega-3 oils, which help protect your heart.

For people with diabetes, fish may be an easy way to protect against kidney disease, which is higher in people with the disease.

About one in three adults with diabetes has kidney disease.

A 2008 study published in American Journal of Kidney Disease found that a higher fish intake reduced the amount of microalbuminuria – the excretion of albumin in the urine.

Microalbuminuria can be a sign of kidney problems in people with diabetes.

3. Nuts

Some people enjoy a packet of nuts at the pub. But incorporating healthy nuts into your daily diet could be the key to controlling diabetes.

Two servings of tree nuts per day — that is, almonds, cashews, hazelnuts, pecans, walnuts, and pistachios — can lower and stabilize blood sugar in people with type 2 diabetes. and high cholesterol.

That’s the conclusion of Canadian researchers who reviewed dozens of studies in 2014, published their findings in the British Medical Journal (BMJ).

Nuts are high in minerals and a good source of “healthy fats.”

But you have to be careful with the portion sizes of nuts, because while healthy they are very high in calories.

4. Blueberry

They are very small, but very good.

Blueberries have higher levels of antioxidants than common fruits or vegetables. The natural phytochemicals in blueberries have been extensively studied for their protective properties, helping the body fight off a long list of diseases.

They can help control blood sugar because they are not only a good source of fiber, but also have a low glycemic index (GI).

This means that, compared to high GI foods, they release sugar into the bloodstream slowly, avoiding spikes and lowering blood sugar levels.

They may also prevent people from developing type 2 diabetes, says a Harvard School of Public Health article published in the British Medical Journal.

The team found that for every three servings of blueberries (as well as grapes and apples) eaten per week, people reduced their risk of type 2 diabetes by 26% compared with those who ate less than one serving. every month.

5. Yam

If you have diabetes, you may have heard that you need to monitor your carb intake.

For those who have type 1 diabetes, you should eat a few carbs with each meal because otherwise, blood sugar can go too low. They can have as many carbs as they want as long as it matches their insulin.

People with type 2 diabetes should get about half of their calories from carbs. However, unlike people with type 1 diabetes, it may be safe for them to try a low-carb diet for weight loss.

Potatoes are a carb which means they raise blood sugar levels. They have a medium to high GI.

However, sweet potatoes have a lower GI than white sweet potatoes. Pumpkins, squash, carrots, and beets are also good alternatives.

Sweet potatoes are high in fiber, which helps release sugar into the bloodstream more slowly.

Baking or boiling potatoes for too long can also increase the GI. Refrigerating potatoes after cooking can lower GI. That means a serving of potato salad may be better for people with diabetes than a serving of chips.

6. Oat

Oats are a great choice for some people with type 2 diabetes because of their lower GI.

Oats also have a good fiber content, which is key for good health maintain weight and digestive system health, and possibly heart protection, which is important because people with type 2 diabetes are more susceptible to heart disease.

Review 2015 Among the studies that showed that people with type 2 diabetes ate oatmeal for breakfast had better post-meal blood sugar levels than those who ate other breakfasts.

Oats can be cooked into warm porridge and topped with fresh fruit like raspberries and nuts, made into an overnight cold muesli bircher, or added to smoothies.

But it’s important to buy old or steel-cut oats, rather than those flavored with sugar like honey and golden syrup.

7. Tomato

The researchers said in 2010 that tomatoes may help reduce the risk of heart disease in people with type 2 diabetes.

Diabetics are more susceptible to cardiovascular diseases because high blood sugar can damage blood vessels over time.

One way to prevent this is to keep blood pressure stable level.

Research shows that people with diabetes who eat about 200g of fresh tomatoes per day lower their blood pressure after 8 weeks.

8. Greek Yogurt

Greek yogurt, a dairy product, has been found to improve features of metabolic syndrome, including insulin resistance, blood pressure and stomach fat.

All these factors “together significantly increase the risk of diabetes and cardiovascular disease”, experts warned in a report. Scientific articles in 2014 published in the American Journal of Clinical Nutrition.

They note that yogurt in particular may be helpful for preventing weight gain.

Weight is important for staying healthy when you have diabetes.

But some yogurts are much better than others — Greek yogurt is higher in protein, keeps you fuller longer, and isn’t pumped with added sugar, like flavored yogurt.

Greek yogurt can be eaten for breakfast, as a snack or as a dessert, so there are plenty of opportunities to incorporate it into the diet.

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https://www.the-sun.com/health/4076671/foods-every-diabetic-should-be-eating/ | 8 foods that diabetics should eat

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