Diabetes Foods to Eat and Diabetes Control Tips | Type 2 Diabetes Diet & Type 1 diabetes

Hi everyone, based on popular demands. And with the rate which people go through the trouble of diabetes on a monthly counts. I have decided to come up with this article least to help prevent, and reduce it's rate in our Nigeria. So I will be telling you about 12 of the best foods for diabetics so let's start with number one which is 

Whole Grain: whole grains include, brown rice, bulgur wheat, buckwheat oats barley, and quinoa. Whole grains are rich in fiber and nutrients as compared to refined white grains fibers slow down the digestive process. 

So whatever we eat is digested a bit slower the nutrients are absorbed by the body at a slower pace it prevents a sudden spike in blood sugar level, and it will also keep you full for a longer duration whole grains have a lower glycemic index they have comparatively less impact on blood sugar 

levels now glycemic index means the amount of sugar that would be raised by a particular food so the foods that have a lower glycemic index will increase your blood sugar to lower extent whole grains in our diet instead of refined grains may reduce the risk of diabetes mellitus. 

Green Leafy Vegetables: examples of green leafy vegetables include, spinach and kale green leafy vegetables are a rich source of nutrients they are low in calories they are also low digestible carbohydrates. 

So the carbohydrates that are present in these are not easily absorbed by the body they are rich in dietary fiber phytochemicals and vitamins including vitamin c, and minerals. 

This vitamin c has potent antioxidant and anti-inflammatory properties it helps reduce cellular damage and it also promotes heart health and eye health. 

Nuts Consuming: Nuts along with a controlled diet can help improve blood sugar levels in type 2 diabetes patients these may also help reduce inflammation they also help lower blood 

sugar and hba1c so what is hba1c it is a marker for long-term blood sugar control it also lowers LDL and LDL is the bad cholesterol tree nuts that as walnut almond hazelnut and pistachios also help people with diabetes to improve their heart health, for example, pistachio contains glucagon-like peptide and this reduces glucose levels it reduces the risk of diabetes.

Greek Yogurt: Greek yogurt is rich in protein calcium and probiotics it is low in carbohydrates one serving of greek yogurt contains only 6 to 8 grams of carbohydrates which is even lower than conventional yogurt it has a special type of fat called conjugated linoleic acid and this may help 

keep you full for longer so just like fibers the conjugated linoleic acid also keeps you full for a longer duration so you will eat less and the blood sugar rise would be controlled it has a low glycemic index so they are again beneficial.

Garlic: Garlic is rich in manganese vitamin b6 vitamin c selenium and fibers, so consumption of garlic improves glycemic status. 

Garlic also helps lower blood sugar inflammation and LDL cholesterol which as I have said is the bad cholesterol and blood pressure in people with diabetes. 

Cinnamon: Cinnamon enhances the release of insulin it also enhances the signaling of insulin receptors it helps in the management of diabetes it is also a powerful antioxidant so it prevents the development of diabetes. 

Cinnamon also prevents a sudden rise in sugar levels after meals so it is beneficial for patients with diabetes. 

Apple Cider Vinegar: So apple cider vinegar is made by fermenting the apple juice so what happens here is that the sugar in the apple juice is converted to acetic acid so apart from acetic acid it also contains vitamin c and vitamin b. 

Apple cider vinegar is also known to improve the function of insulin so it effectively reduces blood glucose levels. 

Beans: Beans are very rich in vitamin b minerals that are calcium magnesium and potassium it is also a rich source of fibers the fibers and the proteins keep us full for a longer duration and they will reduce our carbohydrate intake.

Beans also have a low glycemic index so the glycemic index of a few beans, for example, soya bean is 15 kidney, beans is 28 and chickpeas is around 33 so anything below 50 is considered as a low glycemic index so these are all beneficial. 

Berries: berries like blueberries, and strawberries are all powerful antioxidants they also contain polyphenols vitamin c and fibers 

So the polyphenol may improve insulin sensitivity in adults so which will help us lower the blood glucose levels berries also have a low glycemic index.

Eggs: Regular eggs consumption may reduce your heart disease risk in several ways so the eggs may decrease inflammation improve insulin sensitivity and they also help increase the HDL that is your good cholesterol levels. 

Hence they may reduce the risk of heart disease and diabetes a 2019 study found that eating a high fat low carbohydrate breakfast of eggs could help people with diabetes manage blood sugar levels throughout the day so the eggs promote good blood sugar management and they also promote eye health. 

Broccoli: broccoli is one of the most nutritious vegetables and broccoli is low in calories and digestible carbs so it will help keep your blood sugar low it also has important nutrients like vitamin c and magnesium consuming, broccoli sprouts may lead to a reduction in blood glucose in people with diabetes.

This reduction in blood glucose level is likely due to sulforaphane, this is a chemical that is found in cruciferous vegetables, for example, broccoli and sprouts. 

Fatty Fish: examples of fatty fish include, salmon herring sardines, and mackerel and are all rich sources of omega-3 fatty acids DHA and EPA so the omega-3 fatty acid DHA and EPA these are all good for the health of the heart

The DHA and EPA specifically are essential as they reduce inflammation they protect the cells that line your blood vessels and may help lower the risk of atherosclerosis. 

So various researchers have indicated that eating fatty fish regularly may lower the risk of acute coronary syndromes, for example, heart attacks. 

Fatty fishes also help regulate blood sugar the fatty fishes are rich in protein which makes you feel full for a longer duration and this will reduce your carbohydrate consumption so these were the few good foods for diabetics that's all, for now, please like comment and share thank you.