Type Two Diabetes Diet – Superfoods to Pick!
Type two diabetes is one of the killing diseases in the United States and most countries in the world. In addition, the number of people that suffer from it also keeps increasing every year. Diabetes type two is hard to cure but it doesn’t mean that you can manage it to help you keep good stamina. With the proper treatment and diet, prolonging the life of the sufferer is possible to do.
Diet for Diabetes Type 2 Diet – Why Is It Needed?
When people suffer from type 2 diabetes, they will get a problem in getting enough glucose into their cells. As the result, the blood sugar level in their body increases. That will lead them to experience several complications such as nerve, kidney, cardiovascular disease, and eye damage. To manage the sugar blood and avoid complication, there are some foods that are recommended to the sufferers. The type two diabetes diet includes complex carbohydrate, fruits, lentils, vegetables, and beans. These kinds of food are believed to help people with diabetes type tow to control their sugar blood levels. In this way, they can normally do their daily activities and prevent further complications.
Recommended Superfoods to Eat
Not all foods are good for people with diabetes type two. The foods that they should avoid include processed foods, a simple carbohydrate, pastries, cookies, and of course, sugar. To give you clearer description, there are superfoods that highly recommended for type two diabetes diet.
1. Non-Starchy Vegetables
These kinds of vegetables are known to have fewer carbs per serving. Some of the vegetables that are included in the non-starchy ones such as beets, broccoli, asparagus, and artichokes. The veggies do not only help you to feel full for a long time, but they also increase the intake of phytochemicals, fiber, minerals, and vitamins in your body.
Tomatoes are included in non-starchy fruits. This popular fruit can be eaten cooked or raw and they are delicious additional food in every meal. Tomatoes are rich in lycopene that is considered to be a powerful compound that can help people to lower the risk of cancer, macular degeneration, and heart disease. In addition, consuming 200 grams of raw tomatoes each day can lower the level of blood pressure in people with diabetes type two. This habit can also reduce the risk of cardiovascular disease that is often linked to diabetes type two.
3. Wild Salmon
Wild salmon, as well as fish with omega 3 fatty acids, include mackerel, sardines, and herring, are also recommended food for people that suffer from diabetes type two. The omega 3 fatty acids contained in the fish can reduce the heart disease risk that is often associated with type two diabetes. Moreover, the selenium and vitamin D contained are also good for the health of bones, nails, skins, and hair. Fish and other protein foods will not improve the level of blood sugar since they do not contain carbs. In this way, consuming food will be very beneficial for your type two diabetes diet.
4. Unsweetened Greek Yoghurt
Based on several reports, consuming yogurt regularly can lower the risk of type two diabetes. Unsweetened Greek yogurt can be a good choice since the food is rich in protein, calcium, and probiotics. The yogurt is also recommended since it is low in carbohydrate content. However, you need to always check the nutrition label to find any additional compound such as fruit preserves, toppers, sweeteners, and syrup flavorings.
Berries are superfoods that are rich in vitamin C and fiber. As it is widely known that vitamin C is a source of antioxidants that can help people to avoid many diseases including cancer, heart disease, and lowering sugar blood level. In addition, berries also contain anti-inflammatory properties. All kinds of berries include blueberries, blackberries, raspberries, and strawberries are a great choice for people with diabetes type two.
6. Nuts and Seeds
The other foods recommended for type two diabetes diet include nuts and seeds. The foods that include walnut and flax seeds are rich of omega 3 fatty acids, fiber, and magnesium. Nuts are also known to contain protein, zinc, folic acid, vitamin E, alpha-linolenic acid. This is a fatty acid that can improve heart health and reduce cholesterol. Substituting your meals with nuts to for carbs will reduce the level of your blood sugar. Several studies also show that people that regularly consume nuts can have a lesser risk of developing diabetes
7. Whole Grains
Whole grains, especially barley and lentils, are considered rich in insoluble and soluble fiber. The foods also contain high antioxidants. The compounds found in the whole grain can boost fat metabolism. They can also keep healthy digestive track if consumed regularly. Eating hulled barley every day will decrease the blood cholesterol and stabilize the level of sugar blood. Meanwhile, consuming lentils are also recommended for people with type two diabetes since they contain protein, complex carbohydrate, iron, and vitamin B.
8. Leafy Green Vegetables
Leafy green vegetables such as kale are also highly recommended for those with diabetes. This vegetable is rich of vitamin A and K. Kale is also rich in glucosinolates that can neutralize substances causing cancer. This food is also an excellent option for people with diabetes type two since it is full of potassium.
If you are looking for the best food for type two diabetes diet, beans should be on your list. They are one of the most nutritious foods you can find in nature. The foods are rich in protein and fiber. No wonder that they are the favorite of vegans and vegetarians. Aside from protein and fiber, beans are also high in potassium and magnesium. For people with diabetes type two, consuming beans such as chickpeas, kidney beans, and soya beans will be great for their health. Eating the foods can help you to control the glycemic levels. In addition, beans are also believed to be powerful sources to lower the risk of heart coronary disease that is mainly associated with diabetes type two.