Best and Worst Foods for Diabetics
Best Food: Vegetables
Vegetables are naturally low in calories and full of fiber. Loading your plate with vegetables will automatically mean you're eating fewer simple carbs, which raises blood sugar and less saturate fats, increasing insulin resistance.
Worst Food: Cookies & Candy
Any foods like these are full of sugar. Cookies and candies can only fulfill the sweet cravings. Such foods may not really affect a healthy person, but can easily cause harm to a person with diabetes.
Best Food: Fruit
A fruit is brimming with nutrients you need, low in fat, high in fiber and lower in calories than most other foods. Best of all, a fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart. Since fruits have more natural sugar and calories than most vegetables, take limited amount of fruits. Choose whole produce over juice. Many of the nutrients and a lot of these fibers are found in the skin, flesh, and seeds of fruits which get lost during juicing and more of the calories and sugar remain.
Worst Food: White Rice
White rice is full of carbs which can be dangerous for a person with diabetes. Consuming even small amounts of white rice can raise blood sugar levels faster than consuming a cup of pure glucose. The fact that white rice has very low nutritional value makes it the worst choice of food for diabetes. Organic brown rice can be a better option.
Best Food: Nuts
Nuts are loaded with good fats which help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may help regulate your blood sugar. Make sure you eat them in moderation since they’re high in calories.
Worst Food: French Fries
French fries are no good for diabetics since they are soaked in oil, most likely trans-fats. French fries mean high blood sugar levels which can cause more harm to a diabetic. Put foods that are high on oil on the no-go list and look for better substitutes like salad.
Best Food: Olive oil
Olive oil is considered a good fat that helps slash the risk of heart attack and has been shown to help keep blood sugar steady by reducing insulin resistance. Start cooking with olive oil instead of butter. Even if the fat is good, make sure that you take it in moderation.
Worst Food: Bread
Bread is packed with carbohydrates that cause blood sugar levels to spike. Whole grain/wheat breads contain lectins and phytates. Lectins cause the gut to leak toxins into the body, which weakens the immune system. Phytates block the absorption of nutrients (zinc,magnesium) affecting various functions in the body. Bread also contains gluten which a majority of people are sensitive or allergic to.
Best Food: Cinnamon
Adding cinnamon to your foods could lower your blood sugar levels. Components in cinnamon help the body use insulin more efficiently. So, more glucose can enter the cells. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels.
Worst Food: Soda
A regular soda is packed with high fructose corn syrup, the worst sugar of all, which can cause the bones to weaken, potassium depletion, weight gain, tooth decay, kidney stones, high blood pressure and a dozen other effects. Even the artificial sweeteners in diet soda can make your brain think that you are drinking something with sugar, thereby releasing insulin to control the sugar. This in return causes issues with blood sugar control and weight gain.