Having to eat healthy and low on sugar foods for diabetics is important but sometimes it is difficult for them because these foods taste bland and boring. Diabetics should eat foods with low GI or within the glycemic index, which measures how quickly a food raises the Blood Sugar Level of a person.
A GI or glycemic index of 55 and lower is good enough for a diabetic diet. Here are some of the tasty foods that could keep you healthier without sacrificing the taste of good food in your diabetic diet.
Broccoli
Broccoli is a cruciferous vegetable that contains sulforaphane, which has strong anti-inflammatory effects.
It controls the blood sugar level and keeps the blood vessels functioning properly according to a study published by Science Transitional Medicine. It also protects the body from cardiovascular damage due to diabetes. Its sulforaphane helps detoxify the body and converts dangerous substances in the body so the become harmless. You can add it to your diet by mixing it with vegetarian stir fry or boil it together with chicken and steamed brown rice.
Fish
Fish has protein and LDLs that make is a healthy superfood. Fish contains antioxidants that help reduce inflammation. It also manages your weight and reduces the chance of getting a stroke or heart diseases according to a study from the University of Valencia.
Fish can be added to your diet by searing, boiling, or baking and also add it to healthy dinners.
Blueberries
Blueberries are full of vitamins and antioxidants. They contain lots of fiber and reduce blood sugar and cholesterol levels according to a study in the British Medical Journal. They also help with memory and brain functions.
To add them to your diet, you can mix them into a fruit salad or make a glass of fresh blueberry juice.
Sweet Potatoes
Sweet potatoes are known to have very low GI. A freshly boiled sweet potato only contains a GI of 46. One of the properties that make sweet potatoes healthy is their fiber that helps in curbing hunger. They also have anti-inflammatory and antimicrobial properties according to American Diabetes Association (AMA).
You can substitute sweet potatoes in any dessert.
Oats
For starters, oatmeal can be dull to eat but it surely helps to prevent type 2 diabetes because it contains high level of magnesium. The magnesium helps the body utilize the glucose and secretes insulin properly according to a study by Valeur, Puaschitz, Midtvedt and Berstad. Oats also have plenty of fibers and antioxidants that keeps the body working properly. You can add it your diet by substituting it for sugary cereal added with low-fat milk, cinnamon, and nutmeg.
