EBN- Diabetes is one of the chronic diseases that requires, in addition to drug treatments, following a healthy diet to control sugar.
There are a number of foods that are considered the best for diabetics , and according to the American Diabetes Association website, these foods have benefits described as “supernatural” for diabetics, and should be included in the patient’s daily diet, because they are rich in protein, healthy fats, vitamins, minerals, antioxidants, and fiber.
Non-starchy vegetables
At the top of these foods are “non-starchy” vegetables, or dark leafy vegetables , such as spinach and kale, which should make up half the size of the meal, because they are rich in vitamins and minerals such as folic acid, iron, calcium, and potassium, in addition to being low in calories and carbohydrates, and can be included in salads, various meals, and soup.
Beans and legumes
These foods are considered among the best foods rich in plant proteins , as they are full of fiber, folic acid, potassium, iron and zinc. Such as beans, chickpeas, peas and lentils, and should occupy a quarter of the meal size.
Fish rich in omega 3
Omega-3 fats help reduce the risk of heart disease and inflammation, and are abundant in herring, sardines, mackerel, and tuna. It is recommended to eat them twice a day, while avoiding fried fish.
Citrus
Citrus fruits, or citrus fruits , not only contain vitamin C, but also contain fiber, folic acid, and potassium, such as grapefruit, oranges, and lemons. It is recommended to eat a whole fruit instead of drinking it as juice.
whole grains
Whole grains are rich in vitamins and minerals such as B vitamins, magnesium, iron and manganese, and are also a source of fiber, such as whole oats, quinoa, barley and whole wheat.
Milk and yogurt
Milk and yogurt, in addition to calcium and vitamin D, contain carbohydrates, and it is preferable to eat yogurt that contains less fat and added sugar.
Foods that diabetics should avoid
At the same time, an article published on the “Health line” website advised diabetics to avoid a number of foods with a high glycemic index, and replace them with sources of protein or healthy fats.
Foods to avoid
White bread
white rice
pasta
potatoes
chocolate
cookies
cake
potato chips
soda
The article explained that replacing these sugar-rich foods with protein sources maintains blood sugar levels and keeps you feeling full for a longer period.
