The recommended foods for diabetes are whole foods that are not processed, like fruits and vegetables. You must add these power foods in your diabetic diet plan to meet nutritional needs. The healthy diabetic meal plan includes whole grains, lean protein, fresh fruits and vegetables. All these foods have great impact on diabetes, and control your weight and blood sugar levels. So, by incorporating these foods in your meal plan helps in lowering the risk of diabetes as well as improves your overall health.
Everyone knows that an apple a day keeps the doctor away, specially the cardiologist. A research states that eating an apple everyday for about four weeks lowered cholesterol by 40%. Apple, this is a crunchy fruit that helps in protecting against diabetes. The Harvard School of Public Health study states that people who eat five or more apples per week had a 23% lower risk of type2 diabetes than people who don’t eat apples. A medium size apple has a mixture of soluble and insoluble fiber about 3 grams. So, we can say that an apple a day lessen the risk of diabetes.
Blueberries, this belongs to the family of fruits having flavonoids, commonly known for several health benefits. Additionally, the fiber content in Blueberries is more and it helps in reducing the risk of diabetes. Recent studies state that blueberries have anticancer effect that stops growth of tumor and decreases inflammation. The typical antioxidants found in blueberries are anthocyanins, which give blue color to them. Taking foods that are rich in anthocyanins will result in lowering the risk of type 2 diabetes. A research states that people who take two or more plateful blueberries per week will reduce type 2 diabetic risk by 23%. Note that you need further studies to determine primary relationship between taking blueberries and reducing the risk of diabetes.
Unlike many meats, seafood is low in harmful saturated fat and cholesterol, and it’s the best source for omega-3 fatty acids, specifically fatty fish like mackerel, salmon, lake trout, herring, halibut, sardines and albacore tuna. American Heart Association states that the risk of abnormal hearts is lowered by omega-3 fatty acids, which may even lead to sudden death. Eating fish has great impact on your cardiovascular health, and it’s included in the meal plan of diabetic patients. It’s the only food with rich proteins, low fat, and has vital vitamins and minerals. Fish, it has vital health benefits, and including in your diet plan will reduce the risk of type 2 diabetes.
Popeye was correct – eating spinach is good for health. You might know that it’s loaded with required vitamins and minerals. Serving one cup of raw spinach or half cup cooked spinach offers 50% of daily value for vitamin C. Also, taking this nonstarchy green vegetable which is super low in carbohydrates and calories is mandatory for maintaing good health. A serving of half cup cooked spinach has just 4 grams of carbohydrates and 22 calories. It’s rich in beta-carotene, which is an antioxidant used by the body to make vitamin A. The American Diabetes Association states that eating more fruits and veggies will lower the risk of diabetes. The research report states people who take more green leafy veggies such as spinach reduced their risk of diabetes by 14%.
Now, there are number of reasons to enjoy this powerful fruit around the year. It’s well known for preventing urinary tract infections. Cranberries are rich in phytonutrients, which include anthocyanins – specifically recommended for a diabetic meal plan. Also, the antioxidants in cranberries will help in reducing the rich of cardiovascular diseases by decreasing bad cholesterol and lowering blood pressure.