Diabetes , often referred as Diabetes Mellitus is defined as a group of metabolic diseases in which the person has high blood glucose ,either because insulin production is not appropriate , or because the body cells do not respond properly to insulin , or both.
Here are some superfoods which are beneficial in Diabetes-
1. TOMATOES-
Tomatoes is a powerful fruit, which is full of lycopene , whether eaten raw or cooked . It may reduce the risk of cancer , heart disease and macular generation. Tomatoes have a low GI ranking other than non-starchy fruits. Tomato consumption may help in reducing cardio-vascular risk that is associated with type 2 diabetes .
2. BLUEBERRIES AND OTHER BERRIES-
These berries are blessed with some of the highest antioxidant levels of any fruit or vegetable and may reduce the risk of heart disease and cancer. They are beneficial in anti-inflammatory properties.
3. ORANGES AND OTHER CITRUS-
It happens many times , that we prefer drinking juice rather than eating up the whole fruit. By doing so, we miss the fiber goodness of the fruit. It has been proved from the studies, that consumption of citrus fruits can reduce the risk of diabetes , but drinking the fruit juice can increase the risk .
You can see the difference as the GI score of orange is 40 and GI score of unsweetened orange juice has a score of 50. Lowest GI score citrus is grapefruit.
4. WALNUTS, FLAX-SEEDS AND OTHER NUTS/SEEDS-
Walnuts and Flax-Seeds contain magnesium, fiber, and omega-3 fatty acids. Walnuts contain alpha-linolenic acid, that enhances the health of the heart and lowers cholesterol . Walnuts also contain vitamin -E, folic acid, zinc and protein.
Carbs can be substituted by healthy fats and nuts , which can be beneficial from lowering the blood sugar.
5.BEANS
Beans are the hub of fiber and protein and is among nature’s most nutritious foods. It is the best option for vegetarians to boost themselves up from protein. But protein is not the only goodness, they are blessed with some essential minerals and potassium. They have a low GI score too; black beans a GI score too:, black beans have a GI score of only 30 and chickpeas have a score of 10.
For years, people have touted the powers of super foods. Thought to benefit your overall well-being, these foods have been linked to a sharper mind, clearer skin, a healthier immune system, and more. And while many dietitians have questioned super foods, there is no arguing that some fruits, vegetables, and proteins offer more health benefits than others. Here’s an article from Harvard Medical School about super foods.
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