Every Sunday you visit the supermarket to fill your bucket with lots of foods. Putting certain food in your cart can prevent diabetes complications. Below is the list of 10 foods packed with nutrients that help you to prevent diabetes. Eating one or two foods won’t make any difference, so make sure you are having almost all 10 on the list.
1. Apple
Apples are low in calories and rich in fibers. Apple’s battle with bad cholesterol and deadly blood sugar. Apples are meant to be eaten whole and unpeeled. You can chop one apple and eat it with a dust of cinnamon or enjoy it with yogurt. Research says people who ate apples and other rich fiber food had 20 percent less heart diseases and diabetes.
2. Beans
At least twice a week you should plan to eat bean cuisine. All types of beans contain good amount of fiber and its a break on blood sugar. Beans are also considered to be an alternative of meat for vegetarian people. They are easily cooked in a pressure cooker in just 10 to 15mins. Beans also have a lot of sodium content, so excess of it need to be avoided.
3. Beef
Sound weird, but yes, beef is a diabetes friendly food which helps you to get enough protein. Beef keeps your stomach full and satisfied. Also, when you’re trying to lose weight Beef helps you to maintain body mass. The beef skin is mostly difficult to slice. To make it more tender and easier to slice you can put it in freezer for around 20 minutes. This softens the skin and easier to marinate and cook.
4. Broccoli
Broccoli is full with antioxidants and rich in chromium. It plays an important role to control high blood sugar. It’s also full of fibrous and contains Vitamin C. Many people find broccoli tasteless, but the tastes goes well with pasta and many other dishes. Broccoli tastes best with a combination of garlic, soya sauce and mustard.
5. Chicken or Turkey
Chicken or Turkey contains high fats and healthy upright. All depends on how you prepare and marinate. Breast meat is always lower in fat than dark meat. You should avoid eating meat, skin as it consists of high fat. While turkey package should consist turkey breast as it is better for health. Sticking to these rules of Chicken or Turkey will help to enjoy, a low calorie dose.
6. Fish
According to a research, eating fish once a week reduces 40 percent risk of heart disease. Fish contains fatty acids, which help to reduce inflammation in the body. Fish also helps to lower the concentration of glucose in your body stream. The researchers also proved that fish eaters stay healthier and live longer.
7. Milk and Yogurt
Milk and Yogurt both are rich in calcium and protein. The studies show that it also helps to reduce weight. Dairy product like Milk and yogurt helps to fight with insulin resistance which is a major problem behind diabetes. Drinking little thicker and creamier milk is better than the slim milk. Similarly, Greek style yogurt is better and richer than Canadian type yogurt.
8. Oatmeal
People generally hate Oatmeal in their breakfast. But after knowing the facts and benefit you’ll start eating it every morning. Oatmeal consist kind of soluble fiber, which forms a paste when mixed with water. It forms a kind of gum in the digestive system which takes longer to convert carbs into blood sugar so less chances of diabetes
9. Peanut Butter
Peanut Butter consists of monounsaturated fats, which helps to control blood sugar. Eating Peanut Butter irrigates the appetite longer than a low-fiber or high-crab snacks. Peanut dip goes best with raw or steamed veggies.
10. Sweet Potato
Baked sweet potato helps to reduce about 30 percent blood sugar. Sweet Potato contains lot of nutrients and fighting fibres. It also lowers cholesterol and slows the digestion. Sweet Potato also helps to reduce insulin resistance as it is full of natural plant compound chlorogenic acid.
Forget dieting and eat most of these to reduce blood sugar and prevent diabetes.
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