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Power foods for diabetic patients

Diabetes Power Foods

If you are suffering from diabetes, then you are supposed to pay attention not only to those things that you must not eat, but also to the ones that can be very beneficial for combating diabetes. The food items listed below have been approved by several diet experts and nutritionist to be power food for diabetes. These are extremely versatile and can be used in a number of dishes.

1. Dairy

The dairy foods like milk, yogurt, and cottage cheese are probably the best source of vitamin D and calcium, which is a potent diabetes killing combination. Even studies have shown that women, who are in the habit of consuming more than 800 IU of vitamin D and 1,200 mg of calcium a day, reduce the risk of developing diabetes by 33 percent. These nutrients are available even from other food products, but none of them provides the same combination. Therefore, it is much better to drink milk instead of soda or sugary juices Include cottage cheese or yogurt in your diet as snack or dessert. However, dairy products have a lot of saturated fat, so we will recommend you to stick to the fat-free or low fat versions.

2. Tuna

Three ounce piece of tuna fish contains a respectable amount of vitamin D along with 1,300 mg of omega-3s, both of which are every effective to combat diabetes. However, huge dose of tuna fish must be avoided because these can be high in terms of mercury content, which may cause neurological problems. Therefore, it is much better to limit your intake of tuna fish to 12 ounces per week. Several dishes can include tuna fish, for instance, you can make tuna sandwiches, which are very delicious.

3. Oats

The high fiber content of oats make them a very effective diabetes power food, a half cup of instant oat provides 4 gm of fibers. Oat is also known to improve insulin resistance and lower the LDL cholesterol. It helps you in stabilizing the blood sugar level by reducing the rate at which your body can break down and absorb carbohydrates. You can sneak oats into all kinds of recipes, from cookies and pancakes to meat loaf. However, the easiest way is to eat them straight from your cereal bowl.

4. Dates

Dates are plain, brown, and sticky fruits. However, the moment you pop one of these into your mouth, you will be rewarded with a delightful texture and sweet taste. One thing that makes them a perfect diabetes-friendly snack is the high content of fiber in them; seven dates are enough to supply 4 gm of fiber. Some studies have even shown that they even provide antioxidants in a quantity, which is much more than oranges, peppers, grapes, and broccoli. Simply, stuff these dates with walnut or pecan halves and this will make a perfect snack for you.

5. Lentils

Now, if you are in favor of having a lot of fiber in your diet, then you are certainly going to like these and this is what makes it a power food for diabetes. One cup of cooked lentils can deliver almost 16 gm of fibers along with 360 mcg of folate, which is almost sufficient for adults, as they require only 400 mcg of folate. Lentils are in fact, a very good alternative source of protein, especially for those who prefer to stay away from meat. Besides providing all these nutrients, lentils are also a rich source of vitamins and minerals. Simply add to soups and pastas, and they will even deliver an extra texture to your dish. Some Indian spicy dishes like tadka dal use lentils as a staple ingredient.

6. Walnuts

This is something, which can be rightly claimed to be a complete power food for diabetes because walnuts are not only rich in fiber content but they also deliver you a good supply of ALA, i.e. omega-3 precursor. One ounce of walnuts contains around 2 gm of fiber along with 2.6 g of ALA. However, you also need to be careful if you are calorie cautious person because the same amount of walnuts will even get you about 185 calories, so it is better to take them in a proper proportion. As far as their consumption is concerned, you can have them as stand-alone snacks. Besides this, they also make a great topping for salad.

7. Beans

Besides being very high in fiber content, beans are a great source of calcium and protein. Half cup of black beans can provide you up to 7 gm of fiber whereas the same amount of white beans delivers around 100 mg of calcium. Studies have shown that calcium can help burn body fat. Meat is also a very rich source of protein but they also run high in terms of saturated fat. That is why, beans are a very good alternative of meat because they are low in saturated fat. You can add them to salads, chili, and soups and in many more dishes.

8. Salmon

Salmon fish are a rich source of omega-3 fatty acids and one of the best non-dairy sources of vitamin D. One ounce of salmon fish provides as much as 600 mg of omega-3 along with healthy fats, which not only reduces the risk of heart disease but also improves insulin resistance and reduces inflammation. You can add canned salmon to omelets or salads. It will be even better to have salmon fillet for dinner in place of meat or chicken once or twice in a week.

9. Barley

Not many people are aware of the benefits of barley as a power food for diabetes that is why its consumption is still low. It is one of the healthiest grains, which is a very rich source beta-glucan. This is a specific type of soluble fiber, which can lower the level of total and LDL cholesterol by restricting your body’s ability to absorb it. One study even showed that consuming 3 grams of beta-glucan (the amount present in a single serving of barley) could lower the cholesterol level by 8 percent besides making your blood sugar level steady. Soak barley overnight before cooking and then add to stews, soups, or rice pilaf.

10. Flaxseed

These tiny little seeds are perhaps the best source of fiber and alpha-linolenic acid (ALA). Your body converts this ALA to omega-3s DHA and EPA. Some studies have even shown that an increase in the intake of ALA lowers the risk of heart diseases and other cardiovascular issues. Along with these effects, the flaxseed is also very effective in lowering the level of blood sugar and cholesterol. You can eat them by adding flaxseeds to all kinds of food, such as low fat cottage cheese, oatmeal, and fruit smoothies.

Via: Prevention

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