Currently, there is no medication that can completely cure diabetes. Therefore, it is essential to manage the calorie intake daily by incorporating a variety of vegetables. In fact, some vegetables are quite beneficial in reducing blood sugar levels in the body. Let’s explore which foods can help!
Foods Good for People with Diabetes
1. Cauliflower
Cauliflower has a mild flavor when cooked, making it very easy to eat. Moreover, cauliflower is rich in chromium, which can help regulate blood sugar levels and improve glucose tolerance effectively.
However, it is important not to overcook cauliflower and to purchase fresh ones to avoid nutrient loss.
2. Peas
Similar to cauliflower, peas are also rich in chromium, which can promote insulin metabolism and alleviate symptoms of diabetes.
3. Bell Peppers
Bell peppers can enhance the absorption of sugar by blood cells, helping to prevent rapid spikes in blood sugar after meals and effectively regulating blood sugar levels.
4. Water Spinach
Studies have shown that water spinach can help type 2 diabetes patients better control their blood sugar levels. Therefore, be sure to include more water spinach in your daily meals!
5. Green Beans
Green beans are very high in fiber, which can help reduce blood sugar levels after meals to a certain extent. Surprisingly, they can also prevent complications related to hypertension.
6. Cabbage
Cabbage is very rich in vitamin E, which can promote the secretion and formation of insulin in the human body, thereby improving blood sugar regulation.
7. Taro
Taro contains many antioxidants, including anthocyanins and vitamin C. Anthocyanins not only give taro its vibrant color but also help lower blood pressure, reduce inflammation, and prevent cancer and type 2 diabetes.
5 Nuts Beneficial for Diabetics
Peanuts
Peanuts are a rich source of protein and fiber, helping with weight loss and reducing the risk of heart disease in diabetics. American researchers found that adding peanuts to the daily diet can help control blood sugar levels and cravings. Eating peanuts reduces the risk of obesity and diabetes.
Cashews
A study from the University of South Australia found that eating cashews increases the level of HDL cholesterol (good cholesterol) and reduces LDL cholesterol (bad cholesterol), thereby decreasing the risk of heart disease in diabetics. The study included 300 diabetic participants divided into two groups: those who consumed many cashews and those who did not (both groups followed a diabetic diet). Results showed that the cashew-eating group had lower blood pressure and higher good cholesterol levels after 12 weeks. Cashews also had no negative impact on blood sugar levels or participants’ weight.
Pistachios
According to scientists from Penn State University in the U.S., diabetics on a healthy diet rich in pistachios for four weeks had higher HDL cholesterol levels than those on a regular diet without pistachios. Those consuming more pistachios also had lower triglyceride levels and better cardiovascular health.
Pistachios are rich in energy, healthy fats, and fiber. (Image: Freepik).
Walnuts
Researchers at the University of California found that individuals who consume walnuts within 24 hours have half the risk of developing diabetes compared to those who do not consume them during the same period. Furthermore, individuals at risk of diabetes who followed a diet rich in walnuts for six months could increase their good cholesterol levels without negatively impacting body composition or weight.
Almonds
Almonds offer numerous benefits for pre-diabetic and diabetic patients. A study from Taiwan revealed that 20 diabetic participants consuming 60g of almonds daily for 12 weeks had lower insulin and fasting blood sugar levels than those on a blood sugar control diet without almonds. This indicates that almond consumption helps lower blood sugar and lipid levels in diabetics. A diet rich in almonds (accounting for 20% of total calories) also improves insulin sensitivity and cholesterol levels in pre-diabetic patients.
According to the American Heart Association, almond consumption may prevent or reduce the risk of heart disease in diabetics. Almonds are beneficial for heart health due to their antioxidant and anti-inflammatory properties. They are also rich in monounsaturated and polyunsaturated fats, which help lower bad cholesterol and increase good cholesterol.
Almonds are rich in protein and fiber but low in carbohydrates, helping control blood sugar and weight. (Image: Freepik).
Almonds are also a source of vitamin E, which helps protect cholesterol from oxidation; oxidized LDL cholesterol is a contributing factor to heart disease. Additionally, almonds are rich in magnesium, with about 28g containing over 76mg of magnesium. Low magnesium levels in the blood can increase the risk of pre-diabetes and diabetes. Therefore, consuming these nuts may reduce the risk of diabetes.
Patients should choose unsalted nuts and avoid those coated with sugar, honey, or chocolate. Salt can increase blood pressure and heart issues, while sugar is a type of carbohydrate that is not suitable for diabetes.
