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diabetes diet

Best Foods for a Diabetes Diet

For people with diabetes, it can be hard figuring out what you can and can’t eat.  Cutting back on carbs and sugars is constantly stressed, but what does that leave to eat?

Fatty Fish

Fatty fish is known to be some of the healthiest food, especially for people with diabetes.

Salmon, sardines, herring, anchovies, and mackerel are all considered to be fatty fish and have omega-3 fatty acids. It is extremely important to get these fats for everyone, but particularly for people with diabetes. Omega-3 fatty acids help prevent heart disease, which people with diabetes have an increased risk of developing.

Fatty fish is a great source for protein as well. High-quality protein helps make you feel full longer and can help raise your metabolic rate.

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Beans

Not only are beans full of protein and fiber, but they are also a healthy source of carbs. Beans help you feel full for a longer amount of time too.

Research shows that people who added at least a cup of beans to their everyday diet were able to control their blood sugar and blood pressure better.

Beans are inexpensive and you have options when it comes to the type of bean you eat, which can add variety to your meals.

Nuts

Nuts are a healthy and nutritious snack for everyone. All nuts have fiber and are low in digestible carbs, but some have more than others. The following nuts are ideal for people with diabetes:

  • Almonds
  • Walnuts
  • Pecans
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia
  • Pistachios

Research that has been done on different nuts has shown that including nuts in your diet regularly can reduce inflammation and lower blood sugar.

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Quinoa

Quinoa is a protein-rich whole grain that is an ideal substitute for pasta and rice. The boost of fiber and protein that the quinoa provides gets digested slowly. That means it keeps you full and stops your blood sugar from spiking after the meal.

Quinoa is considered to be a complete protein since it contains all nine amino acids. It is rare for a plant-based protein to provide all of the amino acids that are required to build muscle.

Eggs

Eggs have many health benefits to them. They are known to be one of the best foods to keep you feeling full for hours, and regular consumption can help reduce heart disease.

Adding eggs to your diet can improve insulin sensitivity, decrease inflammation, and help maintain your cholesterol levels. Eggs are also a source of lutein and zeaxanthin, which are antioxidants that protect the eyes from disease. In order to experience the health benefits that eggs offer, make sure that you are eating the entire egg since the nutrients are found in the yolk.