Reviewed by: Gao Jian (Zhongshan Hospital, Fudan University)
These 10 foods are a win-win for people with type 2 diabetes, nutritious and delicious! Put them on your shopping list.
1. Berries
Berries are a wise choice when sugar needs to be restricted. Berries are sweet and contain a lot of fiber, but are low in calories. Berries also contain antioxidants, a class of chemicals that help prevent cancer and heart disease.
Raspberries, strawberries, and pomegranates (which are also berries) also contain large amounts of ellagic acid, an antioxidant that fights cancer.
In the morning cereal and the midday salad, you can mix a few fresh or frozen berries, in addition, bring dried or air-dried berries as a snack. High-fiber foods such as berries help keep blood sugar levels normal.
2. Eggs
Eggs are an inexpensive source of protein that helps with weight loss. Studies have shown that people who eat eggs for breakfast tend to consume fewer calories for meals and dinners.
The American Heart Association states that healthy adults can eat one egg a day because there is almost no saturated fat in the eggs (discuss blood cholesterol levels with your doctor for safety reasons).
When making dinner, boil a few eggs by the way. Then store the hard-boiled eggs in the refrigerator for breakfast or as a snack.
Image source: Stand Cool Helo
3. Extra virgin olive oil
This olive oil, abbreviated as "EVOO," has a delicious taste and contains monounsaturated fats that are beneficial for treating type 2 diabetes. Kathleen Zelman, a research and development engineer and master of public health, said "extra virgin" means that the product has been minimally processed, thus protecting the more than 30 antioxidant and anti-inflammatory plant compounds contained in it.
Drizzle it over salad, dip it in bread, or use it when frying meat or stir-frying. Put less. Because like all cooking oils, a large tablespoon (about 15 ml per tablespoon) of this olive oil can provide up to 120 calories.
4. Kale
This nutrient-rich vegetable is one of the healthiest vegetables. 1 cup (about 250 ml a cup) of kale provides 206% of the daily requirement of vitamin A, 134% of vitamin C and 684% of the recommended amount of vitamin K (essential for blood clotting and bone health).
Kale is also a major source of lutein and zeaxanthin, two substances that help prevent age-related eye diseases.
Add chopped kale to soup and salad, or stir it with noodles and pine nuts. You can also cut the kale leaves into 5 cm thin slices, spray them with olive oil, and bake a bowl of crispy cabbage flakes.
5. Low-fat milk
Drinking skim milk and 1% low-fat milk is a wise choice. Milk contains 3 nutrients that many people lack: calcium, vitamin D, and potassium.
In terms of carbohydrates, 1 cup of milk is equivalent to 1 small piece of fruit, or 1 slice of bread. Mix with milk in fruit smoothies or boiled hot tea.
6. Nuts
It's true that nuts are high in calories, but those calories are used to the fullest, Catherine said. Most nuts contain heart-friendly monounsaturated fats, proteins, and fiber, and in addition, 28 g of nuts provide approximately 170 calories.
Nuts help stabilize blood sugar. Bring a small handful of nuts instead of baked potato chips. Sprinkling nuts on top of oatmeal, yogurt or salad can both enhance chewiness and increase nutrition.
7. Salmon
Fish meat such as salmon is rich in omega-3 fatty acids, and regular consumption can prevent age-related Alzheimer's disease. Omega-3 fatty acids also lower blood lipid levels known as triglycerides, which contribute to heart health.
Therefore, the American Heart Association (AHA) recommends eating fish rich in omega-3 fatty acids at least twice a week, either with salmon as a main dish or added to vegetable salads or noodles.
8. Sweet potatoes
Sweet potatoes are a major source of the antioxidant β-carotene and also contain vitamin C and potassium. Catherine puts the sweet potatoes in a 205°C oven and bakes them for an hour, just sprinkling some more cinnamon powder to make a caramel-flavored dish. Cinnamon is a spice that helps lower blood sugar.
Remember that sweet potatoes should be baked with the skin, as it contains fiber and various nutrients.
9. Tea
Green tea, oolong tea, or white tea (lower in black tea) are the main source of flavonoid antioxidants known as catechols. The longer the tea is steeped, the more flavonoids are ingested, Catherine said.
People who drink 3 cups of tea a day are less likely to have a heart attack.
10. Whole grains
Whole grains are one of the best options for breakfast, helping to lower blood pressure and reduce LDL cholesterol ("bad" cholesterol).
Whole grains contain highly potent phytochemicals, lignans and flavonoids that help prevent heart disease.
Catherine recommends eating cereals that contain at least 5 grams of fiber, which can help control blood sugar and delay hunger.
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