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Amazing diet hacks for diabetics

Food habits play an important role in controlling the blood sugar levels. A simple change in our life style can very well control or prevent diabetes. Here is a list of food items which can help in controlling diabetes.

Brown Rice: Studies have suggested that replacing all white rice with brown rice reduces diabetes risk by 16%.

Replacing white rice with brown rice reduces diabetes risk by 16%

Do you think brown rice is better than white rice? Read more.

Cauliflower: 1 cup of raw white cauliflower, contains only 25 calories with 2 grams of dietary fiber and 80% of the recommended daily amount of vitamin C.

1 cup of raw white cauliflower, contains only 25 calories with 2 grams of dietary fiber

Wholewheat pasta: One serving of whole-wheat pasta contains roughly 3 to 5 grams of fiber.

Whole-wheat pasta contains the most fiber: roughly 3 to 5 grams of fiber per serving.

Whole-grain bread: Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).

A diet rich in whole grains has been shown to reduce the risk of type 2 diabetes

Sweet Potatoes: The glycemic index of sweet potatoes is a lot lower, which is better for diabetes control.

The glycemic index of sweet potatoes is a lot lower, which is better for diabetes control.

High fiber cereal

High fiber cereal helps in maintaining blood glucose levels

Oatmeal: Oatmeal has a low glycemic index, it can help maintain glucose levels. This can be beneficial for people with diabetes, who especially need to manage their blood sugar levels.

Rolled oats vs steel cut oats

Peas: The fiber and protein content of peas is thought to help slow digestion, which, in turn, can help smooth out blood sugar levels after eating. Peas also rank low on the glycemic index scale, with a glycemic index of 22. Peas contain 4 grams of fiber.

The fiber and protein content of peas is thought to help slow digestion, which, in turn, can help smooth out blood sugar levels after eating

Green Leafy Vegetables: Green leafy vegetables are rich in calcium, vitamins A, B, C and K, magnesium, iron, protein, potassium and dietary fiber.

Nutrient value of green leafy vegetables

Nuts

Nuts are also a good source of dietary fibre and contain including large quantities of healthy monounsaturated and polyunsaturated fats

Nuts contain large quantities of healthy monounsaturated and polyunsaturated fats.Nuts are also a good source of dietary fiber and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds (flavonoids and resveratrol) and plant sterols.

READ  Benefits of Quinoa

Nutritional-value-of-Nuts

Read more about the numerous benefits of walnuts.

Olive Oil: An olive-oil-rich diet helps in reducing the risk of diabetes. It prevents insulin resistance and raises HDL-cholesterol, lowering triglycerides, and ensuring better blood sugar level control and lower blood pressure.

a diet rich in olive oil helps in reducing the risk of type 2 diabetes

 

Flaxseeds: Flaxseed is rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial in preventing heart disease and related illnesses. Flaxseed contains the right ratio of omega-3 to omega-6 fatty acids, is high in fiber, and provides a phytoestrogen called lignan, which may have antioxidant properties that protect against certain cancers.

flaxseed reduces blood sugar levels after a meal and increases insulin levels because of its high content of soluble fiber

Avocados: A 1-ounce serving, or about one-fifth of an avocado, contains only 3 grams of carbohydrates and less than 1 gram of sugar.Avocado is high in monounsaturated fats, which helps in improving insulin sensitivity and also improve heart health.

Avocado is high in monounsaturated fats, which helps in improving insulin sensitivity and also improve heart health.

Read about other amazing benefits of avocados.

Eggs: Although naturally high in cholesterol, eggs can cut the danger of developing Type 2 diabetes by almost 40 per cent.

 eggs can cut the danger of developing Type 2 diabetes by almost 40 per cent

Read about other benefits of eggs.

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Read more-Diabetes Myths Debunked.

 

 

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