Eating a healthy and balanced diet is essential, whether or not you suffer from diabetes.
And you can always get too much of a good thing - meaning that most foods,
no matter how quote-unquote "healthy," should NOT be eaten every single day. After all,
your body requires specific levels of micronutrients to function optimally,
but it is possible to harm your health by overconsuming certain minerals and vitamins.
That said, certain foods should be included in your diet more than others,
and some, in fact, can and should make their way into your every day diet.
So what are those amazing foods you should eat daily?
Well don't go anywhere, we're about to share the
5 very best foods to get on to your plate at least once a day.
We'll also break down the ideal daily amount of each food...
And how they influence your blood glucose,
and insulin resistance! Now let's explore...
THE 5 BEST FOODS DIABETICS SHOULD EAT EVERY DAY
Number 5. Dark Chocolate
That's right!
You can eat a little bit of dark chocolate every day, even if you are currently managing diabetes.
Dark chocolate is packed with powerful antioxidants
flavonoids which have been shown to...
- Inhibit free radicals and oxidative stress - Decrease inflammation
- Lower blood pressure - Regulate fasting glucose
- And reduce the risk of heart disease and diabetes complications in general.
Yes, dark chocolate is still a sugar-rich treat. In fact, a full bar of dark chocolate
may contain up to 600 calories. But it's still far lower in calories and lactose,
or milk sugar, than milk chocolate and other packaged chocolate products.
And you can gain the antioxidant benefits of dark
chocolate by simply eating a few small squares per day!
In fact, a recent study found that adults who ate 100 grams of 70% rated dark chocolate
daily for 2 weeks experienced a decrease in LDL cholesterol and an improved insulin sensitivity.
A separate study showed that participants who ate dark chocolate at least once a week
had a lower risk of developing type 2 diabetes within 5 years,
compared with those who did not regularly eat dark chocolate.
This suggests that consuming 1 or 2 squares of dark chocolate a few times per week,
especially products which contain 70% cocoa or higher, can be surprisingly
beneficial for your health. And it can help you fight the effects of diabetes.
Number 4: Avocado
Eating a small amount of healthy fat daily is essential for everyone, yes... including those
suffering from diabetes. While saturated fat is linked to heart disease, mono and
polyunsaturated fats, eaten in moderation, actually improve your cardiovascular health.
Avocados may be high in fat - containing approximately 30 grams of total fat per fruit but
only 4 of those grams are in the form of saturated fat, while 20 grams are monounsaturated fats.
Monounsaturated fats have been shown to...
- aid weight loss - lessen inflammation
- reduce triglyceride levels - decrease LDL cholesterol while
increasing good HDL cholesterol - and improve blood pressure.
In fact, multiple studies indicate that adjusting a high-carb diet to
include more monounsaturated fats will lower blood pressure and decrease the
risk of heart disease in those already suffering from diabetes.
Meanwhile, a typical avocado also supplies about 4 grams of polyunsaturated fat, which...
- improves brain health - helps to remove LDL cholesterol
- lowers the risk of heart disease - supplies beneficial antioxidants
- and helps fight cancerous free radical damage.
Plus, avocados are rich in other disease-fighting, anti-diabetes nutrients, including...
- Potassium - Fiber
- and vitamins A, B, C, and K.
This all adds up to a small amount of "avo" per day helping your health in a range of ways.
In fact, after 3 test groups of overweight adults were fed different
amounts of avocado, the results showed that eating just half an
avocado can significantly regulate blood glucose and insulin levels.
A separate study found that people who eat avocados daily have lower BMI,
belly fat, and blood lipid levels than those who do not regularly eat avos.
So a few small slices of avocado per day should actually work to supply a vast assortment of
blood sugar-stabilizing, heart-helping nutrients.
Number 3. Nuts
Here's another fatty food you should think about eating daily. Unsalted nuts, from
almonds and cashews, to pistachios and walnuts, have been shown to supply a range of benefits.
Research shows that regularly eating nuts, in general, can work to reduce...
- free radicals - blood lipids
- inflammation - and blood glucose levels.
This is largely due to the high amount of antioxidants and healthy fats within nuts.
Almonds, specifically, have been highly touted
for their ability to aid blood sugar balance and heart health.
A 2011 study observed that, on average, type 2 diabetic particiapants who ate a modest 60
grams of almonds per day for 12 weeks... - reduced their total cholesterol by 6%
- minimized their fasting glucose by 9% - and overall, had noted improvements
to their insulin sensitivity.
Plus, almonds are rich in vitamin E, which has been shown to aid eye health,
prevent inflammation, and reduce the risk of coronary heart disease.
Walnuts, meanwhile, have shown incredible benefits for heart and brain health.
Thanks to the omega-3 fats within walnuts, research indicates that they
can fight arterial plaque build-up while lowering triglyceride levels.
In fact, a 2004 study found that participants who regularly consumed walnuts increased their
beneficial HDL cholesterol levels while dropping their harmful LDL levels by as much as 10%.
And a recent large scale study found that those who regularly
consumed walnuts had significantly reduced diabetes complications.
Plus, in general, nuts are an excellent source of protein,
which is an essential macronutrient for the human body. But it s also incredibly
beneficial for the management of post-meal glucose levels, as, much like fiber,
it slows digestion, thus slowing the release of glucose into the bloodstream.
So, instead of acquiring protein from less healthy sources, like sugar-filled
packaged yogurts, processed red meat or deep fried meat products,
a small handful of unsalted nuts each day can be the answer for you!
Are you ready to discover 2 of the very best foods you should eat EVERY day? They're just ahead.
But first, we're giving away 3 free gifts!
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OK, let's get back to the list...
Number 2: Blueberries
Yes . you can, and should consume a few blueberries each day!
At just 84 calories per cup, with 1 gram of glucose-stablizing protein,
and about 15 to 20 grams of carbohydrates but up to 4 grams of blood sugar-balancing fiber,
you only need a small handful of these berries to gain some incredible health benefits.
Of course, blueberries also supply a range of other diabetes-fighting nutrients,
including vitamin C, vitamin K, and manganese.
Vitamin C has been found to lower post-meal glucose levels, and vitamin K has been
shown to help improve insulin sensitivity and glucose tolerance. Plus, studies have revealed
that increased manganese intake may help women decrease their risk of developing type 2 diabetes.
Meanwhile, blueberries are rich in the powerful antioxidants quercetin and
anthocyanins, which have been shown to: - prevent the risk of multiple diseases
- reduce inflammation - and aid glucose management.
A study published by Oxford Academic noted that obese participants who drank 2 blueberry
smoothies daily experienced improved insulin sensitivity.
A separate study found that participants who ate 250 grams of blueberries daily
for 6 weeks improved their production of anti-inflammatory Cytokine cells.
And another study showed that eating just 75 grams of blueberries daily
may significantly reduce the oxidization of LDL cholesterol.
And multiple trials suggest regularly eating just 50 grams, or half a cup of
blueberries can lead to a reduction of blood pressure for those at risk of heart disease.
In short... A cup of blueberries per day is more than enough to fight inflammation and
insulin resistance. But even just 50 grams of blueberries can also improve your health,
without fear of over-eating those carbs.
So, what is the absolute BEST food to include in your every day diet? Well,
you MUST make room on your plate for...
Number 1. Leafy Greens If you are diabetic,
and really, even if you're not, then you really should be adding a handful
of leafy greens to your plate daily, or even for multiple meals each day!
Leafy greens, including kale, spinach, and Swiss chard, are all fiber-rich,
low-calorie, and low-glycemic index, which means they can help fill you
up without adding on the pounds or fear of a blood sugar spike.
Kale, specificially, is incredibly nutrient-dense,
with over 100% of the recommended daily intake for the diabetes-fighting vitamins A, C, and K.
This leafy green also supplies the antioxidant polyphenols quercetin and kaempferol, which
have been shown to improve blood glucose levels while helping to prevent diabetes complications.
Spinach, meanwhile, is also an excellent source of blood sugar-balancing vitamin C,
and is rich in folate. Research shows that folate can work to reduce homocysteine levels
in the body, which thus helps reduce the risk of cardiovascular disease.
And, of course, leafy greens are one of the world s best sources of dietary fiber, so any leafy
green you choose can work to slow your digestion. This, in turn, aids post-meal blood sugar balance.
A recent test tube experiment found that the fiber in leafy greens can:
- reduce glucose absorption in the blood - and prevent a spike in post-meal blood sugar.
And research has shown that eating 1 and half servings of leafy greens daily can reduce the
risk of developing type-2 diabetes and diabetes complications by 14%.
Plus, don't forget that leafy greens are renowned for their low glycemic index ratings. A 2019
meta-analysis concluded that making low G.I. foods a large part of your daily calorie count can
significantly reduce cholesterol, triglycerides, fasting and overall blood sugar levels.
So you can safely make a large serving of leafy greens an every-day habit!
And now you know....
The 5 best foods diabetics should eat EVERY day.
What did you think? Are there other diabetes-fighting foods YOU eat every
day that didn t make this list? Let us know by commenting below!
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