Diabetes: Diabetes patients must eat these 10 things, blood sugar will be controlled (TKB-Health)

Health experts say that if healthy foods are already present in the kitchen, then the diet is always right. If you are a diabetic patient, then you should stock things very carefully. Let us know what should be the healthy diet of diabetes patients and which things you should always keep in your kitchen so that your blood sugar is under control.

Whole Grains – Keep brown rice, quinoa, oats or barley in your kitchen. Whole grains are full of fiber, despite having more carbs. Whole grains are slowly digested compared to low fiber refined carbs such as white rice or white bread. Because of this, it has less effect on blood sugar. Whole grains should not be eaten in large quantities. According to experts, about 1/3 of the whole grain is equal to 15 grams of carbs.

Eggs – If you eat eggs in any way, it will only benefit you. Eggs are called the powerhouse of protein. It keeps blood sugar levels stable and helps in weight loss by suppressing the hormones that cause hunger. According to the American Diabetes Association, if you have diabetes, losing weight by 4 kg can improve your blood sugar.

Sweet potato – Sweet potato is also one of the essential carbs for diabetes. A medium-sized sweet potato contains 4 grams of fiber and vitamin C. There is a lot of vitamin A in sweet potato. According to a study in the Endocrine Journal, vitamin A found in it improves the function of insulin-producing cells. A medium-sized sweet potato contains 24 grams of carbs, so eat it in appropriate amounts.

Fatty fish – According to the American Heart Association, people with diabetes are at higher risk of heart disease. Omega-3 fish such as salmon, herring, sardines, mackerel, trout and tuna fish reduce the risk of heart disease and inflammation. Eye problems caused by diabetes are also overcome by fatty fish. Diabetic patients should eat fatty fish 2 times a week.

Spinach– Spinach contains very low carbs and calories and is rich in nutrients. Spinach keeps blood sugar under control. According to health experts, green leafy vegetables contain polyphenols and vitamin C. Eating it regularly reduces the chances of developing diabetes. They contain plenty of magnesium which helps in fighting insulin resistance.

Avocado– This creamy green fruit is a good source of healthy fat. They are rich in fiber which help in reducing insulin spikes by controlling blood sugar. However, it is high in calories, so attention should be paid to its quantity. Half of a medium-sized avocado has 180 calories.

Legumes– Always keep some lentils, beans and chickpeas in your kitchen. They are very easy to make and they are full of fiber and protein. Both these things keep blood sugar stable. According to a JAMA study, patients with type 2 diabetes who ate a cup of lentils or beans every day saw a drop of half a percent in their A1C levels within three months.

Yogurt – Yogurt contains a lot of protein and they contain low carbohydrates. Eating curd keeps the stomach full for a long time and due to this, blood sugar does not increase. Try to eat plain yogurt and do not add sugar to it. If you want, you can also eat some berries or pomegranate by adding it.

Berries– Berries have a natural sweetness and are very tasty to eat. The fiber and antioxidants found in these prevent blood sugar from growing and keep it from heart disease. You can also store them in the refrigerator for several days.

Nuts– Diabetic patients should eat snacks without salt in snacks. They provide fiber, protein and healthy fat which keeps the blood sugar stable. Apart from this, the magnesium found in it helps in fighting insulin resistance. To keep calories under control, eat it in balanced amounts.