Type 2 diabetes is the most common type of diabetes that 90-95 % of the diabetics suffer from. It occurs when a person’s body uses insulin ineffectively. Physical inactivity and excess body weight are the common factors that lead to Type 2 diabetes.
Though the symptoms are much similar to that of the type 1 diabetes, they are less marked. That’s the reason it is diagnosed years after it occurs and when the complications start to appear.
However, still you can keep your diabetes under control with the intake of the right foods. In this write-up, we have given the list of 10 food items that cure type 2 diabetes and will help you keep your diabetes under control.
All beans, including white, black, navy, pinto, lima, soy and kidney, have a great combination of lean protein, soluble fiber and carbohydrates. This blend helps in stabilizing body’s sugar levels and keeping the hunger in check. Another good thing about beans is they are fat-free.
Studies show that the whole grains and the foods that have high fiber can reduce the risk of diabetes by 35-42%. And oatmeal is the excellent choice that for both. Oatmeal is rich in soluble fiber and it slows down the absorption of glucose, thereby keeping the blood sugar levels under control.
3. Non-fat yogurt
The diet high in calcium, like yogurt play a major role in reducing the risk of type 2 diabetes and in curing it. The unflavored, plain and non-fat yogurt is a source of high-quality carbohydrates and thus, is the best choice. However, you must stick to the yogurt that is non-fat or low-fat.
4. Fatty Fish
The next in the list of foods to eat for diabetics is fatty fish. Salmon, herring, sardines and other fatty fish are a good source of Omega-3 fatty acids which are good for the heart health. They are good for the diabetics who have increased risk of stroke and heart disease.
Almonds provide a mix of monounsaturated fats and magnesium which is known to be low-carb and healthy. So, including almonds and other magnesium-rich foods like spinach, pumpkin seeds, Swiss chard and more would be a great move towards beating type 2 Diabetes.
It helps in lowering blood sugar levels and improving insulin sensitivity. Though you should take cinnamon on a daily basis along with the standard care, you must intake less than a teaspoon per day. Otherwise, the couramin in it can lead to health problems.
Next food item in Type 2 diabetes food list is eggs. They not only keep you full for hours, but also reduce the risk of heart disease. 2 eggs taken daily can help the type 2 diabetics have improvements in their blood sugar and cholesterol levels.
8. Chia seeds
Chia seeds work great for the people with diabetes as they are low in the digestible carbs and high in fiber. The viscous fiber found in Chia seeds helps in lowering the blood sugar levels and achieving a healthy weight.
One of the most nutritious fruits, strawberries have anthocyanins which reduce insulin and cholesterol level after meals. They also improve the heart risk and blood sugar factors in type 2 diabetes.
10. Leafy greens
Leafy greens are good for the diabetics because they are low in digestible carbs that raise the blood sugar levels. The regular intake of the leafy greens, rich in vitamin C, works to reduce increasing sugar levels and inflammatory markers for the type 2 diabetics.
So, this was the list of foods to eat for diabetics, which can help them keep their diabetes under control. As uncontrolled diabetes can lead to serious health issues, eating the foods that help in keeping the insulin, blood sugar and inflammation under control will reduce the risk of developing complications.