List of Delicious Foods But Stay Healthy Make Diabetic Blood Sugar
The best food for diabetics
So far, most people consider the only healthy food for diabetics is brown rice. In fact, there are still many other foods that are also tasty, filling, and no less healthy for blood sugar.
Reporting from the Asian Journal, professor from the University of Philippines Los Banos, Dr. Artemio Salazar explained that corn has a low glycemic value so that it can be used as a staple food for rice which is good for diabetics.
Citing the Harvard Medical School page, the IG score of 100 grams of corn is 46, while the glycemic load is 14. In comparison, the glycemic load of 150 grams of white rice is 29. Basically, the lower the glycemic load of a food is the better for blood sugar.
In addition, corn also contains resistant starch fibers which are more difficult for the body to digest. A recent study found that routinely eating resistant starch-rich corn every day can help diabetes control their blood sugar better. High-fiber foods also make you full longer.
2. Sweet potatoes
If you don't like corn, you might be able to exchange it with sweet potatoes. It must be familiar, right, with these tubers?
In addition to filling, sweet potatoes are also beneficial for controlling blood sugar in people with diabetes. This is because sweet potatoes have a lower glycemic index than potatoes. The glycemic value of one portion of boiled sweet potato is 44 while the boiled potato is 80.
The lower the glycemic value of food, the slower the food is processed into glucose. That is, foods that have a low glycemic score will not immediately dramatically increase blood sugar after eating.
The content of fiber, vitamin A, vitamin C, and potassium in sweet potatoes is also good for diabetics.
You can enjoy sweet potatoes in various ways, from boiling, baking, or pounding. Add other types of food so that the nutritional intake of your diabetes diet is more varied.
3. Whole wheat
Whole grains have long been named the healthiest food for diabetics. Well, one of the many favorite grain variants in a diabetic diet is whole wheat
Not surprising, because whole wheat is a food with a low glycemic value that is also high in fiber. These two beneficial combinations can help slow the absorption of glucose in the blood. In addition, whole wheat also contains vitamins and minerals that are good for the body.
In addition to whole grains, grains that are also potentially good for blood sugar include:
- Brown rice
- Barley (barley)
- Black rice
- Buckwheat (Horse wheat or buckwheat)
4. Green leafy vegetables
Green leafy vegetables are rich in vitamins, minerals, and various other essential nutrients. Not only that. Green vegetables also tend to be low in calories and carbohydrates, so it is good for controlling diabetes blood sugar
Several studies have shown that the benefits of reducing diabetes blood sugar come from the abundant antioxidant content of lutein and zeaxanthin. Both of these antioxidants can also help protect the eye from macular degeneration and cataracts, which are the most common complications of diabetes.
Here are some types of green vegetables that are good as food for diabetics:
- Bok Choy
- From now on, make sure to add green vegetables to your diabetes diet menu every day. Vegetables can be processed into a variety of delicious and nutritious foods. You can eat vegetables in vegetables, mixed salads, soups, stir-fries, and so on.
Nuts are a food choice for diabetics that are safe for consumption. Because the beans are rich in fiber and protein. Nuts also contain complex carbohydrates and have a low glycemic index.
Both make peanuts longer converted to glucose, so it does not cause a dramatic increase in blood sugar. Don't stop there. Nuts are also enriched by magnesium, which plays a role in maintaining stable blood sugar levels.
Here are some of the best bean choices for diabetics:
- Almond nut
- Cashew nut
- Pstachio beans
- Red beans
- Although it can be used as a healthy snack, you must be careful in eating nuts. This is because nuts are high in calories. Eating too much beans can cause weight gain. While excess weight alone is one of the triggers of diabetes.
Therefore, consume nuts in a reasonable portion. Rather than buying packaged beans that are sold on the market, you should buy raw beans and do it yourself at home. Besides being healthier, you can also process snacks according to personal taste.