Top 7 vegetables are the 'enemies' of diabetes, eating will help control blood sugar better

Currently, there is no drug that can completely cure diabetes. Therefore, you need to know how to control your daily calorie intake by adding a variety of vegetables. In fact, there are some vegetables that are quite helpful in lowering blood sugar levels in the body. Let's find out what those foods are!

Good foods for people with diabetes

1. Cauliflower

Cauliflower when cooked has a mild flavor so it is easy to eat. Moreover, broccoli is rich in chromium, which can effectively regulate blood sugar and improve glucose tolerance.

But it should be noted that cauliflower should not be overcooked and should be purchased fresh to avoid loss of nutrients.

2. Peas

Like broccoli, peas are also quite rich in chromium, which can promote insulin metabolism to reduce symptoms of diabetes.

3. Bell peppers

Bell peppers can promote the absorption of sugar by blood cells, thereby helping to prevent blood sugar from rising too quickly after a meal and effectively regulating blood sugar.

4. Water spinach

Studies have shown that water spinach can help patients with type 2 diabetes better control blood sugar levels. Therefore, actively add more water spinach and cook more dishes in your daily meal!

5. Chickpeas

Chickpeas are rich in fiber, which can lower blood sugar levels after meals to a certain extent. Surprisingly, it can also prevent complications of high blood pressure.

6. Cabbage

Cabbage is rich in vitamin E, which can promote the secretion and formation of insulin in the human body, thereby better regulating blood sugar.

7. Yams

In yams there are quite a lot of antioxidants, including anthocyanins and vitamin C. Anthocyanins not only make yams have bright colors, but also help reduce blood pressure and fight inflammation, prevent cancer and type 2 diabetes.

5 types of nuts good for people with diabetes

Peanuts (groundnut)

Peanuts are a rich source of protein and fiber, which help with weight loss and reduce the risk of heart disease in people with diabetes. American researchers found that adding peanuts to the daily diet can control blood sugar and appetite. Eating peanuts reduces the risk of obesity and diabetes.

Cashew

Research by the University of South Australia, eating cashews increases the ratio of HDL cholesterol (good cholesterol) and lowers LDL cholesterol (bad cholesterol), reducing the risk of heart disease in diabetics. There were 300 people with diabetes participating in the study, including 2 groups: eating a lot of cashews and not eating cashews (both groups had a diabetes diet). The cashew nut group had lower blood pressure and higher good cholesterol levels after 12 weeks. Cashew nuts also did not have a negative impact on blood sugar levels, weight of patients.

Pistachios

According to scientists from Pennsylvania State University (USA), diabetics who had a healthy diet rich in pistachios for 4 weeks had a higher rate of HDL cholesterol than patients on a regular diet, not eating pistachios. People who eat more pistachios also have lower triglyceride levels and better heart health.

Pistachios are rich in energy, healthy fats and fiber. (Photo: Freepik).

Walnuts

Researchers from the University of California (USA) found that people who ate walnuts for 24 hours had half the risk of diabetes as people who did not eat walnuts during the same period. In addition, people at risk for diabetes who followed a walnut-rich diet for 6 months were able to increase their ratio of good cholesterol without negatively affecting body composition or weight.

Almond

Almonds have many benefits for prediabetes and diabetics. A study from Taiwan (China), 20 diabetics who ate 60 g of almonds daily for 12 weeks had lower insulin and fasting blood sugar levels than patients who ate a glycemic control diet and did not eat almonds. This shows that almond consumption helps to reduce blood sugar and lipid composition in diabetic patients. A diet rich in almonds (20% of total calories) also improved insulin sensitivity and cholesterol levels in prediabetes.

According to the American Heart Association, almond consumption can prevent or reduce the risk of heart disease in people with diabetes. Almonds are beneficial for the heart because of their antioxidant and anti-inflammatory properties. It is also rich in monounsaturated and polyunsaturated fats, which help lower bad cholesterol, increase good cholesterol.

Almonds are rich in protein and fiber but low in carbohydrates to help control blood sugar and weight. (Photo: Freepik).

Almonds are also a good source of vitamin E, which contributes to cholesterol protection against oxidation, oxidized LDL cholesterol is a factor in heart disease. Almonds are also rich in magnesium, about 28 g contains more than 76 mg of magnesium. Low blood magnesium levels can increase the risk of prediabetes and diabetes. Therefore, eating this nut can reduce the risk of diabetes.

Patients should choose unsalted nuts and avoid those coated with sugar, honey or chocolate. Salt can raise blood pressure and heart problems, and sugar is a bad carbohydrate for diabetes.