Good and recommended foods for diabetics

The good food and recommended for diabetics are more often whole foods that are not processed, such as fruits and vegetables. Including these extra-healthy power foods in your diet will help you meet your nutritional needs, as well as reduce the risk of diabetes complications, as well as heart disease. Of course, the foods on this list shouldn’t be the only foods you eat, but incorporating some or all of them into your diabetes eating plan will help improve your overall health.

Good and recommended foods for diabetics.

This list of good foods for diabetics, was selected for its low glycemic index and having vitamins and minerals as:  calcio, potassium, magnesium, vitamins A, C and D and fiber.

1. Citrus fruits.

These types of foods contain large amounts of soluble fiber that helps regulate your blood glucose levels and blood pressure.

2. Dark green vegetables.

Spinach, broccoli, and Brussels sprouts. In addition to having a very low caloric content, they help strengthen the blood through their iron.

3. Walnuts.

They are good for controlling glucose and lipids in the blood. Eating 10 nuts a day to replace carbohydrates helps control blood glucose without affecting your weight.

Including raw or roasted walnuts in your daily diet has been scientifically proven to help control glucose and blood lipids. According to research, consuming two ounces of walnuts a day as a replacement for carbohydrates helps control blood glucose without affecting your weight.

4. Blueberries.

They are rich in phytonutrients, substances that help cells avoid mutations that can lead to cancer cells. They also reduce cholesterol levels.

5. Tomatoes.

From the fruit family, regularly served together with other vegetables in salads, they are an excellent source of vitamins C and A. Both vitamins are good for the skin, if you are diabetic it is important to include them in your daily diet as they make them heal quickly your wounds and help form scar tissue.

6. Beans.

No matter what variety you prefer – colored, red, white or black – beans are high in fiber, protein, magnesium and potassium. Half a cup of beans contains the amount of protein equivalent to an ounce of meat without the saturated fat that meat can have.

7. Avocado.

Rich, creamy and packed with beneficial monounsaturated fat, avocado slows digestion and helps prevent blood glucose from spiking after a meal. A diet rich in good fats can even help reverse insulin resistance, which translates into a more consistent long-term blood glucose level.

8. Legumes.

When planning your menu for the week, think about cooking legumes at least 2 times a week. Soluble fiber in all types of legumes (from chickpeas to beans, and even soybeans) slows the increase in sugar in the blood.

9. Apples.

Due to their many health benefits, put them at the center of your diet. Apples are naturally low in calories and their high fiber content (4 g) fills you up, fights bad cholesterol, and dampens the ups and downs in blood glucose.

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