The best food for diabetes are most often whole foods that are not processed, such as fruits and vegetables. Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease.Here are amazing vegetarian power food for diabetes.
22 Vegetarian Power Food for Diabetes
An apple a day keeps the doctor away….eating just one apple a day for four weeks lowered LDL (bad) cholesterol by 40 percent. All antioxidants are not equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease. A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber.
High in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer. Asparagus high in folate content and it is being advised eating foods containing folate and other B vitamins to help lower homocysteine levels, a risk factor for coronary heart disease
Avocados are known for their heart-healthy monounsaturated fat content. When substituting these fats for saturated fat, they can improve cholesterol levels, decreasing your risk of heart disease.
Beans are high in fiber and a good source of protein, but now there are even more reasons to include them in a diabetic diet. Eating about a cup of legumes daily resulted in better blood sugar control (for both blood glucose and A1C) and lower blood pressure.
Blueberries are part of the family of fruits containing flavonoids, known for their many health benefits, including heart health. In addition, blueberries high fiber content may reduce the risk of diabetes and cognitive decline, and help maintain blood sugar. Blueberries are anthocyanins, which give them their blue color. Eating foods rich in anthocyanins with a lower risk of type 2 diabetes.
Garlic is used to treat high cholesterol, heart disease, high blood pressure, and cancers. Consuming garlic can slightly lower blood cholesterol levels for short-term use hence important power food for diabetes. Garlic may slow the development of atherosclerosis, a condition that can lead to heart disease or stroke. Garlic has been shown to have many healthful benefits, including lowering the risk for many cancers. But the way you treat it while preparing a dish can enhance its cancer-fighting properties.
It has more vitamin C per 100 grams than an orange, and it’s high in the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable’s vitamin A power promotes healthy vision, teeth, bones, and skin. It is also rich in folate and fiber, all with minimal calories and carbs. It is known for their potential anticancer effects, these compounds may also have a role in reducing heart disease risk and heart-related deaths. Increase consumption of vegetables, particularly cruciferous vegetables and fruit, to promote cardiovascular healthy and overall longevity.
Kale (and spinach) contains two pigments, lutein and zeaxanthin, that are beneficial for eye health. Kale is one of those green leafy veggies associated with a reduced risk of type 2 diabetes.
Carrots are known for their high vitamin A, made from the antioxidant beta-carotene in carrots. This vitamin is necessary for good vision and immune function, and it may help prevent the development of some cancers. Beta-carotene may even help lower the risk of developing type 2 diabetes among people who have a genetic predisposition for the disease.
Yogurt is a sweet treat that is creamy, delicious, and good for you. It’s an excellent source of calcium, which helps promote healthy bones and teeth, as well as good muscle and blood vessel function. It is also a good source of vitamin B2 (riboflavin) and protein. Probiotic yogurts contain health-promoting bacteria beneficial for digestive health, including aiding lactose intolerance and irritable bowel syndrome. They also support healthy immune function.
Best known for helping to prevent urinary tract infections, cranberries — with their abundant phytonutrients, including anthocyanins — may be especially beneficial in a diabetic meal plan. Antioxidants found in cranberries may reduce the risk of heart disease by reducing LDL (bad) cholesterol, maintaining or improving HDL (good) cholesterol, and lowering blood pressure.
Like tomatoes, watermelon is a good source of the antioxidant lycopene, which may help protect against some cancers and cell damage associated with heart disease.
Cantaloupe is an excellent source of both vitamins C and A. Vitamin A supports good eye health, because it helps prevent macular degeneration and improves night vision.
It contains alpha-linolenic acid (ALA), which can be converted into omega-3 fatty acids, offering similar benefits of those found in fish. Flaxseed is a good source of lignans, antioxidants that have been shown to help prevent heart disease and cancer.
Tomatoes are an excellent source of vitamins C and A, and they are rich in lycopene, a powerful antioxidant. Tomatoes have also been shown to combat inflammation due to nutrients such as carotenoids and bioflavonoids — that can help to lower the risk or heart disease.
Most nuts contain at least one or more of these heart-healthy substances: unsaturated fats, omega-3 fatty acids, fiber, vitamin E, plant sterols, and L-arginine, which makes artery walls more flexible and less prone to blood clots. There is also increasing evidence that nuts can improve blood sugar control in type 2 diabetes.
Sweet, juicy, and delicious, ruby red grapefruit packs more antioxidant power and more health benefits than white grapefruit. Grapefruit also seems to help improve HDL (good) cholesterol level.
Grapefruit can interact with certain drugs, including statin and antiarrhythmic medications, so check with your health care professional before consuming the fruit.
Oats have the highest proportion of soluble fiber than any other grain, which can help lower LDL (bad) cholesterol and decrease the risk of heart disease. The soluble fiber in oatmeal might also help blunt the rise in blood glucose by delaying stomach emptying and providing a physical barrier to digestive enzymes and absorptive surfaces.That is why a great food for diabetes.
Onions are also a good source of fiber, potassium, and folate — all good for heart health. Onions high flavonoid content also puts them on the map for cancer and cardiovascular research as well as other chronic diseases, such as asthma.
It contains all nine essential amino acids (amino acids the body cannot make), making it a complete protein. It also contributes folate, magnesium, manganese, iron, and vitamin B6 to your diet.
Red peppers are actually green peppers that have been allowed to ripen on the vine longer. They’re loaded with nutrients, including the antioxidants vitamin C and beta-carotene. Like other red fruits and vegetables, red peppers deliver a healthy dose of lycopene. Vitamins A and C, along with lycopene, promote good health and reduce the risk of heart disease, diabetes, and some cancers.
Soy products are rich in protein that is low in saturated fat and cholesterol. Soy is also a source of niacin, folate, zinc, potassium, iron, and alpha-linolenic acid (ALA), a fatty acid that can be converted into omega-3 fatty acids. Edamame is also high in fiber.
This leafy green veggie is high in beta-carotene, an antioxidant the body uses to make vitamin A. Beta-carotene also protects cells from free-radical damage, which contributes to chronic illnesses and aging. People who want to lower their chances for developing diabetes should consider eating these food for diabetes & more green leafy vegetables.