How control diabetes , top 10 foods control the diabetes

             HOW CONTROL DIABETES

TOP 10 BEST FOOD TO CONTROL DIABETES

1 Fatty Fish

Some people consider fatty fish to be one of the healthiest foods on the planet. Salmon, sardines, herring anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Getting enough of these fats regularly is especially important for people with (2).

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and may help improve the way your arteries function.

Fish is also a great source of high-quality protein, which helps you feel full and helps stabilize your blood sugar levels.

2 Leafy Greens

Leafy green vegetables are extremely nutritious and low in calories. They are also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels. Spinach, kale, and other leafy greens are good for my vitamins and minerals, including vitamin C.

Leafy green vegetables are rich in nutrients like vitamin C, as well as antioxidants that protect your heart and eyes health. Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities. These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications.

3 Eggs

Eggs provide amazing health benefits. In fact, they are one of the best food for keeping full and satisfied in between meals. Regular eggs consumption may also reduce your heart disease risk in several ways. Eggs decrease inflammation, improve insulin sensitivity, increase your HDL cholesterol level and modify the size and shape of your LDL cholesterol. A 2019 study found that eating high-fat, low-carb breakfast eggs could help individual diabetes manage blood sugar levels throughout the day.

Eggs are a good source of lutein and zeaxanthin, an antioxidant that protects against eye disease.

4 Beans

Beans are cheap, nutritious, and super healthy. Beans are a type of legume-rich in B vitamins, beneficial minerals, and fiber. They also have a shallow glycemic index which is important for managing diabetes. Beans may also help prevent diabetes. Higher consumption of legumes had a 35 percent reduced chance of developing type 2 diabetes.

Beans making them a healthy option for individuals with diabetes.

5 Greek Yogurt

Greek yogurt is a great dairy choice for people with diabetes. Some dairy products like yogurt may improve blood sugar management and reduce heart disease risk factors due to its probiotics. Yogurt consumption may be associated with lower levels of blood glucose and insulin resistance. Yogurt and other dairy foods may lead to weight loss and improved body composition in people with diabetes.

The high level of calcium, protein, and a special type of fat called conjugated linolic acid found in yogurt might help reduce your appetite, making it easier to resist unhealthy food.

6 Nuts

Nuts are delicious and nutritious. All types of nuts contain fiber and are low in net carbs, although some have more than others. The number of carbs per 1-ounce ( 28 gram) serving of nut.

Department of Agriculture,

• Almonds 2.6 grams
• Brazil 1.4 grams
• Cashews 7.7 grams
• Hazelnuts 2 grams
• Macadamia 1.5 grams
• Pecans 1.2 grams
• Pistachios 5 grams
• Walnuts 2 grams

Nuts may also help people with diabetes improve their heart health.

7 Garlic

For its size and low caloric count, garlic is incredibly nutritious. One clove 3 gram of raw garlic, which is roughly 4 calories

• Manganese 2% of the daily value
• Vitamin C 1% of the daily value
• Selenium 1% of the daily value
• Fiber 0.06 grams

8 Strawberries

Strawberries are one of the most nutritious fruits you can eat.

They are high in antioxidants known as anthocyanins, which give them their red color. Anthocyanin reduces cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors for people with diabetes. Strawberries also contain polyphenols which are beneficial plant components with antioxidant properties.

This is important because low insulin sensitivity can cause blood sugar levels to become too high.

 9 Apple cider Vinegar

Apple cider vinegar has many health benefits. Although it is made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon. According to the meta-analysis, including 317 patients with type 2 diabetes, apple cider vinegar has beneficial effects on fasting blood sugar levels and HbA1c.

Apple cider vinegar may help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.

10 Extra – virgin Olive Oil

Extra-virgin olive oil is extremely beneficial for health. It contains oleic acid, a type of monounsaturated fat that has improved glycemic management, reduces fasting and post-meal triglyceride levels, and has antioxidant properties. Oleic acid may also stimulate the fullness hormone GLP-1.

Olive oil also contains antioxidants called polyphenols. Polyphenols reduce inflammation, protect the cells lining your blood vessels, keep your LDL cholesterol from becoming damaged by oxidation and decrease blood pressure .

Conclusion

Diabetes mellitus is growing to epidemic proportions, leading to devasting complications. It is not treated well. There are many challenges in the successful treatment of diabetes mellitus because of personal and economic costs incurred in diabetes therapy.