Dietary adjustment plays a key role in controlling blood sugar. The latest article from the US “MSNBC†website recommended 14 foods that will help improve the lives of sugary people. These foods can ensure that sugary friends can consume enough four types of nutrients - fiber, omega 3 fatty acids, calcium and vitamin D - while stabilizing blood sugar.
1. Beans. Beans are rich in cellulose, increase satiety, stabilize blood sugar, and lower cholesterol. 100 grams of soybean contains 190 mg of calcium, which can meet 20% of the daily calcium intake. Beans are also a good source of protein. All kinds of beans can be changed to eat.
2. Dairy products. Dairy products are the best foods for the combination of calcium and vitamin D and help improve the condition of diabetes. The latest study found that women taking 1,200 milligrams of calcium per day and 800 international units of vitamin D have a 33% reduction in the risk of developing diabetes.
3. salmon. 85 grams of salmon contained 1800 milligrams of omega-3 fatty acids. This fatty acid helps prevent heart disease, reduce waist circumference, relieve inflammation, and improve insulin resistance. Salmon is also the best source of non-dairy vitamin D.
4. tuna. 85 grams of tuna contains more than 1,300 mg omega 3 fatty acids and a considerable amount of vitamin D.
5. barley. Barley is rich in special soluble fiber beta glucans. The study found that daily consumption of 3 grams of beta glucan (a bowl of barley) reduced bad cholesterol levels by 8%. Barley is rich in fiber and helps stabilize blood sugar and reduce weight.
6. oat. As with barley and beans, oats are also rich in dietary fiber, and half a cup of oats contains 4 grams of fiber. Eating oats can reduce bad cholesterol levels and improve insulin resistance. Water-soluble fiber can slow down the body's ability to break down and absorb sugar, which can help stabilize blood sugar.
7. berry. Berries are rich in sugars, fibers and polyphenol antioxidants. Eating more berries such as blackberries and blueberries can help reduce bad cholesterol levels.
8. date. Jujube can be called "perfect diabetic snacks," 7 jujubes containing fiber 4 grams. The study found that jujube contained more antioxidants than grapes, oranges, broccoli and peppers.
9. Green leafy vegetables. Green leafy vegetables are rich in fiber, calcium and a lot of folic acid, vitamin B, can reduce the risk of heart disease.
10. Lentils. 200 grams of lentils contains 16 grams of fiber and 360 micrograms of folic acid. In addition, it can provide a variety of vitamins and trace elements.
11. Flax seeds. Flaxseed is an excellent source of cellulose and alpha-linolenic acid. Alpha-linolenic acid is converted into healthy fatty acids in the body, which can lower cholesterol and blood sugar and prevent cardiovascular and cerebrovascular diseases.
12. walnut. 28 grams of walnuts contain 2 grams of fiber and 2.6 grams of alpha linolenic acid and 185 calories. Contracts help control blood sugar, prevent diabetes, and also contribute to heart health. But don't eat too much so as to avoid excessive oil.
13. peanut butter. Peanut butter can reduce the risk of diabetes. Peanut butter contains dietary fiber and monounsaturated fatty acids that help reduce the risk of heart disease. However, more calories, peanut butter should not eat.
14. dark chocolate. Dark chocolate is rich in antioxidant flavonoids that help lower blood pressure. However, calories and fats are more, so it is better to eat less.
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