With diabetes or its first signs, certain foods must be completely excluded, for example, fatty and fried foods, processed foods, and refined sugar. Instead, doctors are advised to include foods in the diet that help lower blood sugar.
Their benefits are due to four components: fiber, omega-3 unsaturated fatty acids, calcium and vitamin D. Plus, they can be consumed separately or as part of various dishes.
It is rich in fiber, which helps lower cholesterol and is responsible for a feeling of satiety, which means it contributes to a stable level of sugar in the blood. Just half a cup of black beans contains more than 7 grams of fiber. In a cup of white beans – about 100 mg of calcium, which corresponds to 10% of the daily value. This mineral is involved in fat metabolism and helps burn excess fat. And finally, beans are an excellent source of protein and, unlike, for example, red meat, does not contain fats, which lead to arterial sclerosis and cardiovascular diseases.
How to cook: add to salads, soups, side dishes, etc. There are so many varieties of beans that you can try a new one every day of the week and not repeat yourself.
One of the best natural combinations of calcium and vitamin D. A recent study showed that 1200 mg of calcium and more than 800 units of vitamin D in a daily diet reduces the risk of diabetes in women by 33%.
How to cook: pour granola with milk for breakfast, prepare milk soups, drink milk instead of sugary drinks or packaged juices, eat yogurt for breakfast or dessert.
The richest source of omega-3 fatty acids that protect against atherosclerosis, improve immunity and increase insulin susceptibility. In addition, salmon is one of the main non-dairy sources of vitamin D.
How to cook: stew salmon fillet for lunch 1-2 times a week, and also add canned fish to salads and omelets.
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Another fish, extremely rich in omega-3 fatty acids and vitamin D. However, you should be careful with tuna: it contains mercury, which in large doses is toxic to the nervous system. To avoid this, limit your tuna intake to 350 grams per week.
How to cook: as a part of sandwiches, salad with tuna.
Barley / barley
One of the most useful cereals that most people undeservedly ignore. Barley is rich in a special soluble fiber called beta-glucan, which, according to studies, reduces the level of harmful fats due to the fact that it interferes with their absorption. A portion of pearl barley can reduce bad cholesterol by 8%.
How to cook: soak for several hours or overnight, then cook and add to soup, in vegetable salad, and also use as a side dish.
Half a cup of oatmeal contains 4 g of fiber. This helps lower cholesterol and improve insulin resistance. Fiber slows the absorption of carbohydrates from food, and therefore prevents the jump in insulin.
How to cook: for breakfast as muesli, as well as add to pastries.
Rich in polyphenols as well as fiber. Blackberries contain 7.6 g of fiber per 100 g and blueberries contain 3.5 g. A study published in the American Journal of Clinical Nutrition found that people who ate berries daily for 8 weeks had normal blood pressure and good cholesterol.
How to cook: add to cereals, salads and desserts. For these purposes, both fresh berries and freshly frozen are suitable.
They are extremely rich in fiber, and also, according to the results of scientific work, contain more antioxidants than, for example, such recognized sources as grapes, oranges and broccoli.
How to cook: add to baking or as a snack between main meals.
Just a cup of cooked greens contains from 3 to 6 grams of fiber and from 100 to 250 g of calcium. It is rich in folic acid, which reduces the level of homocysteine – an amino acid, a large amount of which leads to vascular sclerosis and senile dementia. Scientists estimate that a daily intake of 400 micrograms of folic acid reduces homocysteine levels by 25%.
How to cook: add to salads, sandwiches, snacks, eat as a side dish.
Like beans, it is rich in fiber: in a cup of cooked lentils it is 16 g. The same amount of lentils contains 360 mg of folic acid and practically covers the daily intake of an adult. Lentils are also an excellent source of protein for those who do not eat meat.
How to cook: add to soups, pasta or eat separately, seasoning with spices.
It is rich in alpha-linolenic acid, which reduces the risk of heart attack and other heart diseases. Flaxseed lowers blood sugar and bad cholesterol.