Top 20 Diabetes-Friendly Food

Top 20 Diabetes Friendly Food
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Diabetes is nothing less than a pandemic. In 2016 an estimated 1.6 million deaths were directly caused by diabetes which makes diabetes the seventh leading cause of death. Diabetes affects people of all ages. Diabetes is a metabolic disease that reduces both a person’s quality of life and life expectancy. It is characterized by hyperglycemia which means excessive concentration of glucose in your blood. This is due to a defect in beta cells, which secrete insulin. High sugar in your blood affects every organ of your body. When you have diabetes, it might be challenging to choose healthy snacks. A healthy diet plays an important role in regulating diabetes.

1. Oats

Oats have a very low glycemic index and they help control blood sugar levels. It helps reduce bad cholesterol.

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2. Homemade Protein Bars

Protein bars are a wonderful snack option for those with diabetes. Since they include a lot of proteins. Because many store-bought protein bars are high in sugar and otherunhealthy components. Making your protein bar is a good idea.

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3. Chia Seed Pudding

Chia seed pudding is created by soaking chia seeds in milkuntil the mixture has the consistency of pudding. Chia seeds which is high in protein, fiber, and omega-three fatty acids, are nutritious snacks for diabetics. Chia seeds have a lot of fiber, which can absorb a lot of water. It can help regulate diabetes by slowing down digestion and sugar release into the blood. Eating chia seeds also helps in lowering triglycerides which are beneficial to heart health.

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4. Popcorn

Popcorn is a Popular and nutritious whole grain snack, because of its low-calorie density It is one of the finest snack food for those with diabetes. Air-popped popcorn has very low calories per cup.Snacking on low-calorieair-fried, homemade popcorncan help with weight losswhich is linked to lower blood sugar levels and better type 2 diabetes management.Popcorn also has one gram of fiberfor everyone-cup meal, making it a diabetic-friendly snack.

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5. Trail Mix

Snacks comprisenuts, seeds, and dried fruitsknown as trail mix. Ithelps diabetics maintain blood sugar levels. The nuts and seeds in the trail mix also include some healthy fiber and fats which have been shown to help lower blood sugar and insulinlevels. The key is to notadd too many dry fruits to your trail mix because it is super high inSugar and can cause blood sugar spikes if consumed in excess.It is also high in calories so you shouldavoid eating too much of it.

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6. Egg muffins

Egg muffins are made by combining eggs and veggies with some seasoning and baking them.They make a quick and healthy snack for diabetics. The proteins from the egg and the fiberfrom the vegetables are the key advantages of this diabetes-friendly meal. Consuming these egg muffins mayassist in maintainingahealthy blood sugar level.

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7. Cottage Cheese

Cottage cheeses are an excellent snack for diabetics. It consists of only 13 grams of protein and  4 grams of carbohydrates. A half-cup portion, of small curd cottage cheese,contains various vitamins and minerals. It may help regulate your blood sugar levels. You can add fruits to itfor added taste.

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8. Roasted Chickpeas

Chickpeas provide over 15 grams of protein and 13 grams of fiber in one cup mealmaking them a good snack for diabetics.Chickpeas help regulate blood sugar levelsand they may help avoid the advancement of diabetes.Roast chickpeas with olive oil and seasonings of your choice, they are delicious.

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9. Sliced Apple and Peanut Butter.

Sliced Apple with peanut butter providesa healthy and tasty snack that is ideal for diabetics.Apples are high in vitamin B,vitamin C, and potassium while peanut butter containsa high level of vitamin E, magnesium, and manganese all of which help regulate diabetes.Appleshave a high fiber content. Apple protectspancreatic cells from damage that typically worsens diabetes.

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10. Sweet Potato

Sweet potato hash is ahealthy alternative to the regular potato.It is low in glycemic index and eating it guarantees, no rise in your blood sugar level.

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11. Whole Grain Cereal

Regular cereal contains a large amount of sugarwhich are bad for blood sugar level.Whole grain cereal contains a rich amount of fiber and proteinwithout any unhealthy artificial sweeteners.Replacing regular flour with the wholegrain will lower the risk of stroke and other heart-related diseases.To add texture to a whole graincereal, you can add seeds.

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12. Dark Chocolate

A moderate amount of dark chocolate can help with cholesterol and blood sugar levels. Chocolate with more than 70 percent of cocoa has less amount of sugar. Limit your intake as it is high in caloriesand fats.

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13. Carrot

The carrot is a non-starchy, nutritious vegetable. Rich invitamin A and beta carotene which helps lower your diabetes risk. Carotene present in carrots prevents diabetes from getting worse.Healthy carbs and vitamins present in carrots protect your eyes and heart.

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14. Hummus

Hummus with some freshly cut vegetables or steamed vegetables Is the perfect diabetes-friendlysnack.Make your hummus at home. Hummus has a low glycemic index.It is a good choice to help manage blood sugar levels.

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15. Broccoli

Broccoli is a superfood for people with diabetes. It is alow-calorie, low-carb, food with high nutritive value. A wholesome meal is incomplete without green leafy vegetables.Packed with many antioxidants, folate, and vitamins, they are beneficial for everyone.Eating one cup of cooked broccoli help levelout your blood glucose level.

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16. Cabbage

Obesity is the main causeof diabetes. Eating veggies is the easiest way for controlling diabetes, as well as promote weight loss.Fiber present in cabbage helps regulate blood sugar levels.

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17. Cauliflower

Cauliflower is extremely low in calories. Packed with nutrients like folate, potassium,and vitamins. It is kidney-friendly vegetables.

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18. Bitter Guard

Bitter contains an insulin-like compoundcalled polypeptide P which has been shown to control dissects naturally.Eatingbitter guard controls blood sugar levels.

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19. Gooseberry

Amla also known as Indian gooseberryhelpscontrol high blood sugar levels. It alsoregulatescarbohydrate metabolism and helps in making your body more responsive to insulin.

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20. Strawberry

Strawberries are low-sugar fruitthat has strong anti-inflammatory propertiesand helps reduce heart disease risk. One cup of strawberries containsmore vitamin C thanany other citrus fruit. These delicious berries have a very low glycemic index and are safe for diabetics. These are perfect to kill those sweet tooth cravings.

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