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✅ Today, We’re Talking About 5 Superfoods For A Diabetic Diet As Well as What Foods to Avoid Managing type two diabetes can be a challenge especially where the diet is concerned. After all, it’s an illness whose main premise is what and how you eat. So finding a good nutritional balance can be difficult since it’s no longer about just eating healthy, but eating correctly. You’ll need to pinpoint everything on your plate and make sure it suits your carefully managed blood glucose balance. While it is tricky to find the right food, there are certain things we can all agree, should be avoided. Type II diabetes happens because of your body’s resistance to insulin signaling your cells to convert blood glucose into glycogen for storage. This situation is often caused by a poor diet, especially one that includes foods that lead to insulin resistance. High GI carbs, trans fats and an excess of saturated fats are major contributors. ✅ Top 5 Healthy Foods For The Diabetic Diet ✅ 1️⃣ Berries Many types of berries come packed with a variety of amazing nutrients. This is especially true when it comes to antioxidants. These cleanup molecules are in the highest concentration in the skin of berries such as blueberries, strawberries, and raspberries to name a few. The antioxidant qualities in these fruits help manage blood glucose while also providing an all-round health boost. Berries are also rich in essential vitamins and are a source of soluble fiber pectin 2️⃣ Kale Kale is a leafy green cruciferous vegetable. This type of veg has a special place in the diabetic kitchen. First its really low in carbs, which means its GI reading is perfect for any type II sufferers. It's also a bundle of fiber, which further assists in the management of blood glucose levels. Lastly, kale comes packed with many amazing nutrients such as potassium and glucosinolate, both shown to help regulate blood sugar levels. 3️⃣ Linseeds Linseeds or flax seeds come from the flax plant, the same plant used to weave linen. Linseeds aren’t just there to help us grow more fitted sheets though, they actually have a significant benefit towards our health. This is especially true for diabetes sufferers who can benefit from magnesium as well as the omega-3 content. These two nutrients help balance blood glucose and lipid profiles for healthier management of diabetes. 4️⃣ Salmon Wild-caught salmon and other cold-water fish are amazing for type II diabetes. First of all, they are a great source of omega-3 fatty acids, a known factor in managing diabetes and preventing some of the risks it might present such as heart disease. Salmon is also a great source of complete protein, supplying your body with all essential amino acids, a crucial step in alleviating the strain of type II diabetes. Note that we said ‘wild-caught’ salmon and cold-water fish. That's because farmed fish don't have the same healthy diet of kelp and algae which is really the source of all the nutritional goodness and healthy fats we crave from these fish So make sure you are buying Wild Caught Salmon. 5️⃣ Walnuts Walnuts are a great anytime snack. They’re a source of heart-healthy omega 3 fatty acids, which means you should aim to get these on your type II diabetes menu They also contain other beneficial nutrients such as magnesium and help manage levels of bad cholesterol (LDL), bringing them down to a minimum. Walnuts are also fiber-rich, helping mediate the uptake of glucose into the bloodstream for a healthy balance. ✅ Well, there you have it! 5 amazing, healthy foods you can enjoy as part of a guilt-free diabetes management protocol as well as the types of HIGH GI foods you should be avoiding which is equally important. Remember to try and source certified organic in all instances, just so you’re getting the best out of it. When it comes to the fish, make sure it's the wild-caught variety. Nothing else will give you significant benefits. What we’ve shared with you is just a dietary suggestion. To really get on with treating type II diabetes, you must consul
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Dietitian Mac Singh
. why? ? ? Well if you check the fat percentage of banana 100 gm of banana has hardly 0.3 gram of fat contained in it so the myth that banana is full of fat is wrong. ? Well, the prescription is that banana is high in sugar and calories and thus it makes us FAT. LET'S BREAK SOME MYTHS 1. Banana is NOT full of Sugar: 100 gm banana has about 12 gm of Sugar that is relatively less than the modern processes foods. For instance, 100 gm of Digestive cookies has 22 gm Sugar. ❌❌ 2. It is NOT high in Calories: The calories in bananas are moderate enough to include in your diet without causing weight gain. A small banana contains 90 calories, and even an extra-large banana only has 135 calories. ❌❌ 3. It is NOT Full of Starch: Bananas contain more starch than some other fruits, but that doesn't mean they'll make you fat. It's important to consider the type of starch, its calories and its overall impact on blood sugar. Bananas are one of the best sources of a type of starch called resistance Starch which, in your body, acts the same as soluble fibre. It passes through the small intestine without being digested, so it doesn't contribute the same calories as starch that's digested into sugar and used for energy. ❌❌ 4. It CAN be consumed by Diabetics patients also: Although it's not a free food for Diabetics it is low in Glycemic index which means the Sugar present in the bananas is absorbed in the body slowly thus it doesn't spike the insulin in your body. It can be consumed by diabetics patients in moderate amount. ❌❌ ? 1. It is extremely rich in Nutrients 2. It improves your Digestives System 3. It contains Antioxidants 4. It helps you to Exercise Better ️‍♂️ ℍ Potassium: 9% of the RDI Vitamin B6: 33% of the RDI Vitamin C: 11% of the RDI Magnesium: 8% of the RDI Copper: 10% of the RDI Manganese: 14% of the RDI Net carbs: 24 grams Fiber: 3.1 grams Protein: 1.3 grams Fat: 0.4 grams BOTTOM LINE Banana is any day better than the readily available so-called healthy snack available at supermarkets these days. It is a snack that is easily available anywhere if you are travelling or working. You can easily buy it a local grocery shop or a roadside vendor. It doesn't mean you can have as much banana as you like but if eaten in moderate amount, it can even help you in losing weight.
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