8 Diabetes-Friendly Foods

Diabetes is an epidemic that is growing quickly. Since the 1980s, the number of people with diabetes around the world has more than tripled: there were 108 million people with diabetes in 1980 and by 2014, the number rose to 422 million. Diabetes is a chronic, debilitating, and sometimes fatal disease. Insulin, the hormone that manages glucose levels in the blood, is either not produced by the body or not effectively used. The resulting high blood sugar levels that people with diabetes experience can lead to organ, blood vessel, and nerve damage. People with diabetes can manage their disease and improve their health by eating these eight foods that are perfect for diabetics.

Seeds and Nuts

Research has shown that nuts tend to lower the risk of type 2 diabetes and heart disease. Nuts are an excellent food choice for diabetics because their unsaturated (good) fat, high fiber, and protein content stabilize blood sugar levels. All nuts are considered a healthy choice for diabetics, but some nuts have more health benefits than others. Tree nuts, such as almonds, hazelnuts, pecans, cashews, pistachios, and walnuts, may hold the most benefit for diabetics. Different nuts contain different vitamins and minerals, so mixing them up is a good way to bring balance to a diet. Be careful with salted nuts as excessive salt intake increases the risk of heart disease. Unsalted nuts, in comparison, lower cholesterol, which reduces the risk of heart disease.

Healthy Oils And Fats

A healthy, well-balanced diet includes healthy fats and oils. Good fats and oils provide energy and regulate cholesterol and metabolism. They also encourage the stabilization of blood sugar levels and keep people feeling full. However, not all oils and fats are healthy. Fats to avoid include trans fats, which increase the risk of disease even when eaten in small quantities. Trans fats are found in many processed foods and are also known as 'partially hydrogenated oil.'

Saturated fats are not as harmful as trans fats, but must still be consumed in moderation. Foods high in saturated fats include red meat, butter, ice cream, and cheese. The healthiest fats are unsaturated fats (monounsaturated and polyunsaturated), which lower the risk of disease. Oils high in healthy fats include sunflower, soy, corn, olive, coconut, flaxseed, pumpkin seed, and canola oil. Foods containing good fat include seeds, nuts, and fish.