Beat it

Beat it

5 Best Superfoods for Diabetics


ISLAMABAD – While there’s no substitute for a balanced diabetic diet, adding certain foods may help those with diabetes keep sugar levels in check and here PakistanTribe.com provides you five best foods to beat diabetic.Include these nutrition superstars in your diabetes diet to lower blood sugar, burn fat, reduce inflammation, and gain more health benefits. Best foods for Sugar Patients are as below.

Dark chocolate
Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 percent.

Fish
Fish is a slimming star: rich in protein, it will help to keep you satisfied; but also, fish contains a special type of fat that helps cool inflammation. Thousands of studies show that people with the highest blood levels of omega-3 fatty acids have less body-wide inflammation, the very inflammation that leads to and worsens diabetes and weight problems. A fish-rich diet can also reduce your risk of developing health problems, especially stroke, as a result of your diabetes.
Olive oil
Following a Mediterranean-style diet rich in olive oil helps reduce the risk of type 2 diabetes by as much as 50 percent compared to a diet low in fat, according to a recent Spanish study. Independently, researchers at Technical University of Munich (TUM) and the University of Vienna found that olive oil improved satiety the most when compared to lard, butter, and rapeseed (canola) oil. In addition to being a standout source of health-promoting monounsaturated fats, olive oil is also rich in antioxidant nutrients that protect cells from damage, and prevents the development of heart disease.
Spinach
Spinach is one of many leafy greens that have been shown to drop the risk of developing diabetes; collards are another great choice. People who consume more than one serving a day of spinach and other leafy greens slashed their risk by 14 percent, compared to people who ate less than 1/2 a serving daily, found one British study. This green is particularly rich in vitamin K, along with several minerals including magnesium, folate, phosphorus, potassium, and zinc. It’s also a good source of the plant chemicals lutein and zeaxanthin, and various flavonoids.
Sweet potatoes
One analysis found that sweet potatoes reduce HbA1c measures between 0.30 and 0.57 percent and fasting blood glucose by 10 to 15 points. Sweet potato also contains anthocyanins, which are the natural pigments that give the sweet potato its deep orange color and the antioxidants believed to have anti-inflammatory, antiviral, and antimicrobial qualities.

Industry-funded study suggests almonds can help prevent heart damage in diabetics
PHOENIX -- Eating almonds is beneficial for those with Type 2 diabetes, according to an Arizona State University study funded by an industry group.
The study, published in Journal of Functional Foods, showed that eating 1.5 ounces of almonds can reduce levels of C reactive protein, which is part of a chain that can lead to heart disease, in people with progressed Type 2 diabetes.
C reactive protein is a marker for inflammation, which indicates a person has a high level of oxidative stress. Inflammation is important to keep in check because it can lead to heart disease, according to Carol Johnston, associate director of ASU's nutrition program in the School of Nutrition and Health Promotion.
"Oxidation is really a problem because that can further the damage to their arterial walls, which causes the heart disease problem," Johnston said. "It's nice to manage your glucose, but you also need to make sure the vasculature in your heart system is operating well, and oxidative stress is very damaging to that."
From previous studies Johnston conducted, she knew that participants in the early stages of the disease would be able to keep their blood glucose levels in check by eating almonds. The almonds didn't affect the blood glucose levels for the latest round of patients, but participants showed a 30 percent reduction in the inflammation, the study said.
Because almonds have antioxidant properties, Karen Sweazea, assistant professor and co-author on the study, said she expected to see some reduction in the inflammation marker. Yet she didn't expect such a large drop.
"It was similar to statins, which is a prescription medication for helping to lower inflammation, so that was surprising," Sweazea said.
Even though almonds can have a positive effect on diabetics' conditions, the timing is important, according to the study.
Johnston said that prevention through diet is beneficial if it's done before diabetes causes problems such as damaging the pancreas. If people have progressed diabetes, they will need medication in addition to diet changes, she said.
"It's really important that people understand the sooner they can adopt a healthy eating style that the better off they're going to be," Johnston said.
The Almond Board of California funded the study and provided the almonds. Karen Lapsley, its chief scientific officer, said she was hoping to see more of an effect on the blood glucose levels, but she said participants' varied lifestyles may have been challenging.
"Diet and exercise can play a role in flattening that slope or progression and extending the period of time before medication needs to be increased," Lapsley said.
The study used blanched and roasted almonds. Johnston said the more whole the almond is, the better it is for a person.
Johnston and Sweazea thought about increasing the amount, but they decided it would be best to keep it to a little over a serving size.
"You don't want people to get sick of what they're eating," Sweazea said. "You want it to be realistic of what somebody would do."