Not all types of foods have the same glycemic index (GI) or the same quantity of nutrients. You might prefer greens, but the nutrients present in the iceberg lettuce might not be as much as those in Swiss chard, spinach, and kale. The glycemic index determines how fast a food will raise your blood sugar levels. Diabetes food diet that has a low GI boast of a score of 55 or less, whereas the score is 70 for high GI foods. Typically people with diabetes should opt for foods containing a lower GI. Foods that have a low GI and are nutritious too help in managing blood sugar levels as well as health. Find below a list of 10 superfoods for diabetic patients.
1. Unsweetened Greek yogurt:
It has a low GI score and is packed with protein, calcium, and healthy probiotics. Thanks to its more moderate carbohydrate content and higher protein levels, it is a better option for regular yogurt.
2. Non-starchy Vegetables:
They have fewer carbohydrates per serving and include everything from beets, broccoli, asparagus, and artichokes. Such vegetables play a massive role in satiating your hunger as well as enhancing your intake of phytochemicals, fiber, minerals, and vitamins.
They have a low GI ranking and are packed with lycopene, whether eaten cooked or raw. Lycopene might decrease the risk of cancer, particularly prostate cancer, macular degeneration, and heart disease. It also reduces blood pressure in patients suffering from type 2 diabetes.
4. Citrus fruits:
The pulpiness of grapefruit and oranges offer an excellent source of fiber. Instead of drinking, just the juice make sure that you eat the whole fruit to maximize the intake of fiber. Research has shown that eating such fruits decreases the risk of diabetes in women.
Their anti-inflammatory properties apart, they are packed with vitamin C, which is good for vision, some of them such as blueberries are antioxidant powerhouses. Berries possess among the highest antioxidant levels of any vegetable or fruit and may reduce the risk of cancer and heart disease.
6. Wild salmon and other fish:
Wild salmon is packed with omega-3 fatty acids that lower the risk of heart disease. It is also packed with selenium and vitamin D for healthy bones, nails, skin, and hair. Other fishes of the same category include mackerel, sardines, and herring.
They are great options for vegans and vegetarians as they are high in protein and fiber. They also contain essential minerals such as potassium and magnesium. Besides, they are low on the GI as well.
8. Nuts and seeds:
Flax seeds, as well as walnuts, contain omega-3 fatty acids, fiber, and magnesium. Walnut further contains alpha-linolenic acid, which lowers cholesterol and boosts the health of the heart. They are packed with protein, zinc, folic acid, and vitamin E.
9. Whole grains:
Whole grains are full of insoluble and soluble fiber, which help to keep the digestive tract healthy and metabolize fats. Hulled barley decreases the blood cholesterol level of people who eat them regularly.
10. Leafy green vegetables:
Diabetes food diet Kale provides over 100% of the daily recommended intake of vitamin K and vitamin A, and is considered as the king of super healthy greens. Collard greens have a lot of nutrients and Kale contains glucosinolates, a chemical that helps neutralize cancer-causing substances.