Every food has different nutritional levels. Nutrients in lettuce may not be as plentiful as those in kale and spinach. Besides nutrient content off the food, another important thing which could help you in making healthy food choices is the glycemic index(GI) of a food. GI measures how quickly a food will convert into glucose in your blood and raise your blood glucose level. . Foods with lower GI index are a better choice for people with diabetes. Here are few super foods that are healthy for diabetic people.
Tomatoes are rich in lycopene and other nutrients. Lycopene is a powerful substance that could help reducing the risk of heart disease and macular degeneration. Studies have shown that tomatoes can be effective in reducing symptoms associated with diabetes such as blood pressure. Tomato consumption might help reduce cardiovascular risk that’s associated with Type 2 diabetes.
Low fat milk and Yogurt
Vitamin D is an essential nutrient which keeps our bones healthy. Dairy products like milk and yogurt are rich in Vitamin D and could be a smart choice for diabetics as they are low in Glycemic index. Studies have shown that dairy intake especially low fat dairy is associated with 9 percent lower risk for type 2 diabetes.
Berries like blueberries, raspberries, strawberries, blackberries etc are loaded with Vitamin C, fiber and antioxidants. Due to high content of diabetes they help in reducing the risk of heart disease and cancer. They are also known for their anti-inflammatory properties.
Salmon and Omega-3 fatty acid rich Fish
Fish are rich source of proteins and omega-3 fatty acids, which not only lower risk of heart disease but is also healthy for skin and bones. Fish do not contain carbs and will not affect your blood glucose levels. Adding salmon to a meal can help slow the digestion of other foods eaten with it. Fish oil is also a source of omega-3 fatty acids.
Non starchy Vegetables
Non starchy vegetables have low carbohydrate content and due to their high starch content helps in satisfying your hunger and boosting your intake of vitamins, fiber, minerals and phytochemicals. They are also low in calories which make them one of the few foods that can be enjoyed by people with diabetes. Non starchy vegetables contains artichokes, asparagus etc.
Beans are highly nutritious foods and are rich in fiber and protein. They are great protein source for vegetarians and vegans. They also provide minerals like magnesium and potassium. Being low in GI, green beans, black beans are good for diabetics.
Whole grains are full of antioxidants and soluble fiber. They are not only good for your digestive system but also helps in metabolizing fats. People who eat whole grains have low blood cholesterol and stable blood glucose levels. Besides whole grains, lentils also provide complex carbs and proteins.