What you put in your grocery cart determines if you will let your diabetes take over or if you will be able to put it to the mat. We therefore compiled a list of the 20 best foods to fight diabetes.
soluble fibre of all legumes (chickpeas, beans, edamame) matent high blood sugars. Because they are rich in protein, they easily replace meat in main dishes.
To blow an egg, spray a skillet with cooking spray, wait for the egg white to make bubbles and a continuous movement, drag the Pan quickly to you, then to the front with a slight shrug of the wrist.
11 fish
most deadly complication of diabetes is heart disease, and eating fish once a week may reduce this risk by 40%. The fatty acids contained in fish reduce diabetes, insulin resistance and inflammation, a major factor of coronary heart disease.
12 Flax seed
These seeds of a shiny brown won the third of diabetes: they are rich in protein, fiber, and good fats, of the same type as the one contained in the fish. They are also source of magnesium, an essential element to balance the blood sugar levels, because it helps the cells to absorb the insulin.
Sprinkle on cereal, yogurt, or ice cream; stir-the to meat loaf, meatballs, burgers, pancakes and bread.
13. Milk and yoghurt
These are food rich in proteins and in calcium, what, according to studies, can help to lose weight. A feeding which consists of dairy products can fight the insulinorésistance in diabetes.
If you do not like the taste of skim milk, try an ultra-pasteurized, more thick and creamier product than the common skim milk. Besides, the yoghurt to the Greek, not very fatty, has a more interesting taste than its North American equivalents. Pour a net of honey there.
14 nuts
by their high fiber and protein content, nuts are a slow-burning food that suits the glucose. Although they are rich in fat, it is always this Mono fat that is good for you.
Roasting releases the flavor of the nuts and makes an excellent complement to the inputs and autumn soup. Spread nuts shelled on a baking sheet and roast in the oven to 150˚C (300˚F) for 7 to 10 minutes.
15 seed
all kinds of seeds - pumpkin, sunflower, sesame - are filled of good fats, proteins and fibres that combine to keep the low blood sugar and heart disease. It is also a natural source of sterol, which lowers lipids in the blood.
Keep in your purse or your pocket a small metal box filled with your favorite unsalted seeds in case of munchies, or do you serve a Caesar without croutons and sprinkle the pumpkin or sunflower seeds.
16 oats
it consists of soluble fibre which, mixed with water, form a paste. It agglutinates to your food bowl, establishing a sticky barrier between the digestive enzymes of the stomach and the molecules of starch from your meal. Thus, your system takes more time to convert blood sugar ingested carbohydrates.
Buy oatmeal and use it to thicken stir-fries, stews and soups. Or add ground oats (not the quick preparation type) to the muffin mixes.
17 olive oil
it is liquid gold. Indeed, it contains an anti-inflammatory component so powerful that researchers compare it to aspirin. It would also explain why people who follow a Mediterranean diet, a way of eating traditional which focuses on the olive oil, fruit and vegetables, whole grains and lean meat are low rates of heart disease and diabetes, both linked to inflammation. Unlike butter, good fat from olive oil is not insulin resistance increases and may even help to reverse it. A touch of olive oil also slows digestion, so your meal is less likely to raise your blood glucose.
A drizzle on salads, potato baked, pasta, fish... on almost everything
1 Apple
they must be at the heart of your diet, because they offer many health benefits. They are low in calories and high fibre (4 g) content satisfies hunger, fight bad cholesterol and reduces the spikes.
Wash and cut an Apple in a bowl with a pinch of cinnamon, then place it in the microwave until it is soft (about 4 minutes). Enjoy it on yogurt sprinkled with oat bran for a nutritious dessert, or oatmeal for breakfast.
2 lawyer
creamy, rich and packed with beneficial Mono fat, counsel slows digestion and helps prevent the increase of blood glucose after a meal. A diet rich in good fats can even help to reverse insulin resistance, which translates to long term by a more stable blood sugar.
Try replacing the mayonnaise or butter on bread by of avocado. To prevent counsel began from Browning, spray it with cooking spray or rub it lemon juice and wrap it with plastic wrap.
3 barley
replace the white rice with barley can reduce the increase in the rate of blood sugar by up to 70% after a meal, or even lower, and maintain it at a stable level for hours. Barley soluble fibers significantly slow digestion and absorption of carbohydrates.
Add barley to soups, serve it as a side dish, or make based a stew or a stir-fry. Hulled, Pearl, or quick-cooking barley represents a smart food choice.
4 pulses
To save time cooking, invest in a pressure cooker. Once in the water, it only takes 10 to 15 minutes to soften.
5 beef
Choose lean cuts (eye of round, inside round, the ground round, tenderloin, sirloin, Flank Steak and filet mignon) and consume portions representing one quarter of your plate. Absorbing enough protein to the meal you fully satisfies and helps to preserve your muscle mass when you lose weight: so, your metabolism remains high.
Lean cuts can be softened and made tastier by a marinade containing vinegar, citrus juice or wine, because the acidity softens the flesh.
6. Berries
The red or blue varieties contain the natural compounds called anthocyanines. The scientists think that these pigments can contribute to lower glycemia by stimulating the production of insulin.
Leave them very within sight to gnaw at all times, make frozen pacifiers or flavoured cubes of ice there.
The red or blue varieties contain the natural compounds called anthocyanines. The scientists think that these pigments can contribute to lower glycemia by stimulating the production of insulin.
Leave them very within sight to gnaw at all times, make frozen pacifiers or flavoured cubes of ice there.
7 broccoli
broccoli is rich in chromium, an element that plays an important role in the long term to balance blood sugar levels.
If you're not in love, hide it in soups, pasta, stews, sauté garlic, soy sauce, mustard, or toasted sesame oil (or any combination of your choice) to be conquered by its taste.
8 carrots
carrots are one of the richest sources of natural beta-carotene, known to reduce the risk of diabetes and lead to a better glycemic control.
Tired of Chew sticks? Make French fries! Slice the carrots into thin strips, place them on a baking sheet, season with olive oil, salt and pepper. Grill to 200˚C (400˚F) for 40 minutes.
9 Turkey or chicken
chopped or whole, the chest is still leaner than dark meat thighs and drumsticks. Eat the skin due to its high saturated fat content and if you buy ground Turkey, make sure that the package indicates as much of the breast.
10 Œufs
an egg or two will not increase your levels of cholesterol, and you'll feel full for hours.
To blow an egg, spray a skillet with cooking spray, wait for the egg white to make bubbles and a continuous movement, drag the Pan quickly to you, then to the front with a slight shrug of the wrist.
11 fish
most deadly complication of diabetes is heart disease, and eating fish once a week may reduce this risk by 40%. The fatty acids contained in fish reduce diabetes, insulin resistance and inflammation, a major factor of coronary heart disease.
12 Flax seed
These seeds of a shiny brown won the third of diabetes: they are rich in protein, fiber, and good fats, of the same type as the one contained in the fish. They are also source of magnesium, an essential element to balance the blood sugar levels, because it helps the cells to absorb the insulin.
Sprinkle on cereal, yogurt, or ice cream; stir-the to meat loaf, meatballs, burgers, pancakes and bread.
13. Milk and yoghurt
These are food rich in proteins and in calcium, what, according to studies, can help to lose weight. A feeding which consists of dairy products can fight the insulinorésistance in diabetes.
If you do not like the taste of skim milk, try an ultra-pasteurized, more thick and creamier product than the common skim milk. Besides, the yoghurt to the Greek, not very fatty, has a more interesting taste than its North American equivalents. Pour a net of honey there.
14 nuts
by their high fiber and protein content, nuts are a slow-burning food that suits the glucose. Although they are rich in fat, it is always this Mono fat that is good for you.
Roasting releases the flavor of the nuts and makes an excellent complement to the inputs and autumn soup. Spread nuts shelled on a baking sheet and roast in the oven to 150˚C (300˚F) for 7 to 10 minutes.
15 seed
all kinds of seeds - pumpkin, sunflower, sesame - are filled of good fats, proteins and fibres that combine to keep the low blood sugar and heart disease. It is also a natural source of sterol, which lowers lipids in the blood.
Keep in your purse or your pocket a small metal box filled with your favorite unsalted seeds in case of munchies, or do you serve a Caesar without croutons and sprinkle the pumpkin or sunflower seeds.
16 oats
it consists of soluble fibre which, mixed with water, form a paste. It agglutinates to your food bowl, establishing a sticky barrier between the digestive enzymes of the stomach and the molecules of starch from your meal. Thus, your system takes more time to convert blood sugar ingested carbohydrates.
Buy oatmeal and use it to thicken stir-fries, stews and soups. Or add ground oats (not the quick preparation type) to the muffin mixes.
17 olive oil
it is liquid gold. Indeed, it contains an anti-inflammatory component so powerful that researchers compare it to aspirin. It would also explain why people who follow a Mediterranean diet, a way of eating traditional which focuses on the olive oil, fruit and vegetables, whole grains and lean meat are low rates of heart disease and diabetes, both linked to inflammation. Unlike butter, good fat from olive oil is not insulin resistance increases and may even help to reverse it. A touch of olive oil also slows digestion, so your meal is less likely to raise your blood glucose.
A drizzle on salads, potato baked, pasta, fish... on almost everything
18 peanut butter
a study revealed that eating peanut butter reduces appetite up to 2 hours more than a snack sweet and low in fibre, which makes this favorite of children an ally of adults for weight loss. Monounsaturated fatty acids also help balance blood sugar levels.
19 bread
If you eat lots of white bread (bagels included), just switch to whole grains to improve your insulin sensitivity. A study conducted with about 1000 men and women revealed that they consumed more whole grains, more their sensitivity was high and stable blood glucose levels.
Search the bread more coarse you can find: it is this roughness which will slow down the digestion.
20 sweet potato
eat a sweet potato cooked in the oven and your blood sugar will increase by less than 30% unless you eat a potato. Sweet potatoes consist of fibres that combat disease and nutrients which nearly 40 percent are of a soluble type that lowers cholesterol and slows digestion. They are also very rich in carotenoids, yellow and orange pigments that help the body to respond to insulin. In addition, they are filled with chlorogenic acid, a natural plant compound that can help to reduce insulin resistance.
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