The quality of food plays an essential role in the good control of diabetes. Learn about the products that cannot be missing from your diet, they are nutritious and full of antioxidant and anti-inflammatory properties
One of the most difficult aspects to control when you suffer diabetes, is to learn to selectr the best food choices. Taking into account that the diabetic diet Its main objective is to control the blood sugar levels, it is more important than ever to thoroughly review the main elements on which the diet is based.
While following a natural, fresh and seasonal food and avoid any kind of processed food, It’s fundamental. It is also important to consider foods that act as a good ally for prevent complications that are often related to diabetes, such as overweight, heart disease, digestive, changes in mood, affections on the skin, among other.
The truth is that broadly speaking main recommendations of various nutrition and medicine specialists coincide in reducing and having well controlled carbohydrate intake, increase protein intake, vegetables, healthy fats, nuts and seeds; fruit and dairy products are allowed but in controlled portions. However, there are particular foods that are a wonderful nutritional ally in diabetic nutrition, which shine for their extraordinary nutritional contribution and stand out for their content in antioxidants and anti-inflammatories. Then 6 of the best and most accessible alternatives of food to fill any nutrition and wellness diabetic eating plan.
1. Fatty fish
Variants of fatty fish are considered one of the best sources of protein of high biological value and also one of the healthiest foods on the planet. Varieties like the salmon, sardines, herring, anchovies and cod, represent the richest foods in Omega-3 fatty acids and that are considered essential substances for heart healthThey are also great protectors of the heart. An adequate intake of healthy fats, is a very important aspect in the diabetic diet, since they are responsible for preventing all kinds of heart diseases.
At the same time Omega-3 fatty acids reduce the inflammation markers, aspect that significantly helps to regulate the high levels of cholesterol in the blood and destroy the lipids that accumulate in the arteries. This type of fish is also a rich alternative, they are versatile and low calorie, provide satiety and are low glycemic index. Undoubtedly a basic product in the diabetic diet, it is recommended to consume them two to three times a week.
Cinnamon is one of the medicinal spices currently most valued, it is much more than a delicious condiment; contains aromatic compounds (cinnamic aldehyde, eugenol and cinnamic alcohol) that give it a great medicinal potential. All these substances give it an immense antioxidant and anti-inflammatory power, which are associated with a long list of benefits to health. One of the most popular is its positive effects for reduce high blood glucose levels and improve the insulin sensitivity.
It is considered a valuable element in the diet of people with prediabetes and type 2 diabetesas it also has the ability to reduce the negative consequences of eat high-fat foods and along with it action on sugar. Best of all, it is versatile and exquisiteYou can integrate it in all kinds of smoothies, with oatmeal, in homemade bread, in water and infusion.
Eating eggs in a healthy diet many years ago it was controversyl; currently things have changed and are considered one of the healthiest and most nutritious food out theren. They are an extraordinary source of proteins of high biological value, essential amino acids, vitamins, minerals and Omega-3 fatty acids. Its choline content, considered an essential substance for good functioning of the nervous system and his antioxidant power. The eggs are satisfying, accessible and very versatile, It is very easy to create all kinds of dishes with them.
They are valued for their anti-inflammatory properties, they are a good ally for lose weight since they provide healthy fats and a lot of energy for a low caloric intake. At the same time thanks to its content in lutein and zeaxanthin they are great food for protect eye health, which tends to weaken with diabetes. On the other hand, they contribute a positive effect in reducing the high cholesterol levels.
4. Chia seeds
They are only small in size, as their nutritional and therapeutic properties They are the most outstanding. They belong to the list of top-rated superfoods today and are considered the queens of the Omega 3, which is so important in the good control of diabetes. The chia seeds are one of the best sources of plant-based proteins and nutritionally speaking they also stand out for their extraordinary contribution in minerals As the calcium, magnesium and boron. His unmatched fiber content, which is related to benefits for digestive and intestinal health and is key to avoiding the increase in glucose and cholesterol levels.
On the other hand, they are valued for their anti-inflammatory benefits, they are good for strengthen the immune system, prevent diseases and a good complement in diet to lose weight; this relates to your satiating power, its nutritional value and its detoxifying properties, which are of great help for the body remove everything you don’t need.
Black beans are the type of legume that you can not miss in the diabetic diet, in principle because they are a very complete food and low glycemic indexor, that is, they are slowly absorbed and do not increase drastically glucose levels in the blood. On the other hand, they are characterized by being a great source of fiber, protein, minerals and antioxidants, which benefit health in many ways. They are satiating and low in calories, very easy to prepare and a hit for the pocket.
At the same time it is a very suitable food for fight anemia, nutritional deficiencies and cases of chronic fatigue, all thanks to its content in iron and other mineralss. They are also considered a great ally for promote weight loss and they are good food for digestive and intestinal healthas they fight constipation and inflammation. Last but not least are a great friend of heart health, which tends to deteriorate with diabetes.
6. Greek yogurt
Much has been said about the dairy consumption and its harmful effects in various areas of health. However, they are a great ally in the diet, as long as we know how to choose the best and purest sources; such is the case of the consumption of greek yogurt in the diabetic population. It is a variant of creamy and delicious yogurt, which is characterized by containing a greater contribution in proteins, vitamins, minerals and less fat and sugars. It is characterized by its sour taste and it is a highly recommended food for people who want lose weight, control glucose levels and also avoid blood sugar spikes.
It is a great option for people who suffer type 2 diabetes, since it is low in calories and is related to great benefits for reduce appetite. Thanks to your probiotic content It is a fundamental food in the good gut health and a healthy microbiota, key aspects in a strong immune system.