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Useful foods and diets for diabetics

Useful foods and diets for diabetics

Diabetes is one of the diseases that are widespread in us, and of course it is important to take into account what the patient eats. There are many healthy foods for diabetics, which they should be interested in eating, as well as there are foods that they must stay away from so that complications do not occur.

The diet should be based on foods that do not cause a rise in the level of sugar, such as

1- Fatty fish

Which is one of the best sources of omega-3 fatty acids important for heart health, and because people with diabetes are at greater risk of developing heart disease, fatty fish will help in maintaining their health.
 Because omega-3 fatty acids protect the cells that line blood vessels, reduce inflammation and improve arterial function.
Besides sardines, salmon, herring, anchovies, and mackerel, they are good sources of omega-3 fatty acids as well.

2- Leafy vegetables

It is a nutritious, low-calorie and low-carbohydrate food, so it is ideal for diabetics.
They are very useful, such as spinach, kale and watercress, as they are rich in many important vitamins and minerals, and are a good source of antioxidants that help reduce inflammation in the body and protect the eyes from complications that may result from diabetes.

3- eggs

It is recommended for diabetics to eat eggs rich in protein, as they help to feel full for long periods of time, and it also reduces the risk of heart disease for diabetics.
It also helps eggs reduce inflammation, improve insulin sensitivity, increase levels of good cholesterol and reduce levels of harmful cholesterol in the body.
And eggs contain antioxidants that protect the eyes from diseases, and therefore it is recommended to eat eggs in breakfast especially.

4- Greek yogurt

Diabetics are advised to eat Greek yogurt, which improves blood sugar levels and reduces the risk of heart disease, possibly due in part to probiotics.
It also helps improve digestion and weight loss, and contains high levels of calcium and linoleic acid, which are important for the body.
It also does not contain a high percentage of carbohydrates, as it is less than other types of yogurt, and it is also rich in a high percentage of protein that helps reduce appetite without gaining weight.

5- Nuts

All types of nuts contain important fiber that the body needs, and they are low in carbohydrate levels, especially Brazil nuts, so they are considered the best for diabetics.

 Eating nuts helps reduce inflammation and lower blood sugar levels, and thus it is recommended to eat nuts for diabetics.

6- Broccoli
Broccoli is characterized by its many benefits and low calories, and it contains a low percentage of digestible carbohydrates, as well as important nutrients such as magnesium and vitamin C.

Thus broccoli may help lower insulin levels and protect cells from harmful free radicals that are produced during the metabolism process.
It is a good source of antioxidants that protect the eyes from diseases that increase the chances of developing them in diabetics.

The sugar diet is simply a healthy eating plan that will help you control your blood sugar.

So top your calorie count with these nutritious foods. Choose healthy carbohydrates, high-fiber foods, fish and "good" fats.

Healthy carbohydrates Focus on healthy carbohydrates, such as:

the fruit
Whole grains
Legumes are like beans and peas
Low-fat dairy products, such as milk and cheese
Avoid less healthy carbohydrates, such as foods or drinks that contain added fats, sugars and sodium.

Fiber-rich foods
Dietary fiber includes all parts of plant foods that the body cannot digest or absorb. Fiber slows down the way your body digests and helps control blood sugar levels
the fruit
Legumes are like beans and peas
Whole grains
Heart-healthy fish
Eat heart-healthy fish at least twice a week. Fish, such as salmon, mackerel, tuna and sardines, are rich in omega-3 fatty acids, which may prevent heart disease.
Avoid fried fish and fish that contain high levels of mercury, such as king mackerel.

"Good" fats
Foods containing monounsaturated and polyunsaturated fats can help lower cholesterol levels. It includes:

Olive, canola and peanut oils
But do not overdo it; As all fats are rich in calories.

Foods to avoid
Diabetes increases the risk of heart disease and stroke by accelerating the growth of blocked and hardened arteries. Foods that contain the following can harm your goal of a heart-healthy diet.

Saturated fat. Avoid fatty dairy products and animal proteins, such as butter, beef, sausage, sausage and bacon. Also limit coconut and palm kernel oils.
Trans fats. Avoid trans fats, found in ready-to-eat snacks, baked goods, butter and margarine.
Cholesterol. Sources of cholesterol include fatty dairy products, animal proteins, egg yolks, liver and other meats. Have no more than 200 mg of cholesterol a day.
Sodium. Eat no more than 2,300 mg of sodium a day. Your doctor might suggest that you eat less if you have high blood pressure.
Conclusion Create a plan
You can use a few different methods to create a diabetes diet; To help you keep your blood sugar level within the normal range. With the help of a dietitian, you may find that one or a combination of the following works for you:

The dish method focuses on eating more vegetables his way

Fill half of your plate with non-starchy vegetables like spinach, carrots, and tomatoes
Fill a quarter of your plate with protein such as tuna, meat, or lean chicken.
Fill the last quarter of your plate with a whole-grain food item or a starchy vegetable like green peas.
You should include "good" fats, such as nuts or avocados, in small amounts.
Add a serving of fruit, dairy, tea, or coffee without sweetening.

The best healthy breakfast for diabetics

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