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Top foods to control diabetes
Beans: they contain soluble fiber and lean proteins. Beans help in burning body fat, they lower the cholesterol levels and stabilize blood-sugar levels. Hence go for beans!
Oats: they are high in soluble fiber which slows down the absorption process in the stomach. This will in turn keep the blood-sugar levels in control.
Tuna: an 85 g of tuna contains 1, 300 mg of omega-3s and vitamin d. But tuna has mercury hence limit your intake to 340 gm a week.
Yoghurt: low-fat yoghurt contains high-quality carbohydrates and proteins, both are best to control blood sugar levels. Research shows that 1, 200 mg of calcium and more than 800 iu of vitamin d a day cuts down the risk of diabetes by 33%. If possible opt for greek yoghurt since it contains more proteins than regular non-fat yoghurt.
Dates: dates have a sweet taste and delightful texture, which makes them a great snack. Seven dates contain 4 gm of fiber; hence they are perfect for controlling diabetes.
Spinach: it is low in calories and has low-impact on blood sugar. Hence spinach is great for controlling diabetes.
Wild salmon: it is packed with omega-3s and it contains healthy fats and proteins. Consumption of wild salmon will slow down the absorption of carbohydrates which will in turn control the blood sugar levels.
Egg whites: they are loaded with high-quality proteins and are low in carbohydrates. One large egg white consists of 16 calories and 4 gm of high-quality proteins. Hence they are ideal for controlling blood sugar levels.
Avocados: they are packed with monosaturated fats which are great to control blood sugar levels.
Flaxseeds: they contain omega-3s which lowers the cholesterol and blood sugar levels.
If you suffer from diabetes, include the above foods in your diet. You will realise a decrease in the blood sugar levels.
It is common knowledge that fruits as well as vegetables provide you with a natural combination of large number of nutrients, which help in the overall nourishment of your body. However, there are differences that are quite noticeable. Both the categories can be further divided into subcategories:
- Fruits consist of
- Vegetables consist of
Even though fruits as well as vegetables contain some similar nutrients, the number of micronutrients (chemical substances which are needed for the overall development and growth of the body) are generally higher in vegetables than fruits. On the other hand, fruits tend to have more macronutrients (types of foods required ion adequate amounts in one’s diet) as compared to vegetables.
Micronutrients are a class of nutrients that include vitamins, minerals and some phytonutrients that are mandatory for proper health. The right concentration of micronutrients plays a major role in supporting the healthy functioning of the organs. Leafy vegetables have an abundance of micronutrients such as the various vitamins as well as iron, calcium and magnesium; they play a major role in the proper functioning of the nervous system, bones, eyes, teeth, skin, muscles, blood cells, nails as well as the immune system. Root vegetables, along with being powerhouses of minerals and vitamins like the leafy vegetables, also additionally supply carbohydrates, especially complex-carbohydrates (carbohydrates which gradually supply constant energy to the body).
The main difference between vegetable and fruits is that fruits contain substantially higher amounts of macronutrients than vegetables. These are the energy giving and caloric components of foods. These include proteins, carbohydrates and fats. Apples, bananas, oranges and other common fruits have higher concentrations of simple carbohydrates or sugars, like fructose. Vegetables tend to have lesser levels of fructose.
Fruits vs. Vegetables
Giving preference to vegetables over other foods would help in increasing the intake of nutrients that aid good health. At the same time, it helps in reducing intake of foods with high calories. On the other hand, fruits have low levels of fat and high level of fiber and water. This is required by the body for maintaining its digestive health. Fruits also have low sodium-content and high levels of natural sugars. This makes them an adequate substitute for processed foods that contain empty calories. Fruits contain calories that are densely packed with nutrients that supply vitamins and minerals along with energy.
All in all a balanced mix of both of them is highly recommended as one cannot substitute the requirement another fulfills. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.