Type 2 diabetes represents 90 percent of global diabetes cases and is usually referred to as “adult-onset diabetes”.
Researchers have found that a low-fat plant-based diet may help type 2 diabetes mellitus patients to better manage their condition. According to a study issued in the Diabetes Care, 43 percent of patients with this condition who followed a low-fat plant-based diet for five months reduced the need to take diabetes prescription medicines.
Here is a list of healthy breakfast plant-based foods for type 2 diabetics:
#1 Grapefruits - studies show that people who consumed one red grapefruit daily lowered their triglycerides by 17 percent and LDL cholesterol by 20 percent.
#2 Sweet potatoes - the American Diabetes Association points out that a baked sweet potato, with 5 g of fiber, causes less impact on glycemia levels than regular potatoes.
#3 Blueberries - they contain a natural chemical which shrinks fat cells and also stimulates the release of adiponectin, a hormone which regulates blood glucose levels.
#4 Cinnamon - research found that adding a half teaspoon of cinnamon to your regular diet has the capacity to make cells more responsive to insulin.
#5 Asparagus - it is a nonstarchy vegetable with only 20 calories, 5 grams of carb, and almost 2 grams of dietary fiber per serving.
#6 Chickpeas - the protein and fiber in chickpeas – 15 grams of protein and 12 grams of dietary fiber per cup – help regulate the absorption of the sugars.
#7 Oatmeal - steel-cut oatmeal, rolled oatmeal, and oat bran are all low GI foods, with a GI value of 55 or less, according to the American Diabetes Association.
#8 Broccoli - it contains a compound called sulforaphane, that triggers a few anti-inflammatory processes which improve blood sugar control.
#9 Flaxseeds - a tbs of ground flax seeds daily for 30 days appears to improve triglycerides, blood sugar, and cholesterol.
#10 Apples - a medium-sized apple contains 3 grams of dietary fiber, that includes both insoluble and soluble fiber.
#11 Cucumbers – they are found to get a hormone required by the beta cells in the insulin production. In addition, the Glycemic Index of cucumbers is found to be zero.
#12 Black beans - they are full of fortifying protein and fiber, and, as a result, they have a low glycemic index value.
#13 Tomatoes - in addition to the lycopene in tomatoes, you’ll also be getting vitamin E and vitamin C, as well as minerals like potassium and iron.
#14 Lentils - approximately 40% of the total carbohydrate in lentils is fiber, leading to a lower blood sugar response.
#15 Kale - it contains chemicals called glucosinolates which help neutralize cancer-causing substances, also providing more than 100% of the recommended daily intake of vitamin K and vitamin A.
#16 Cauliflower - a recent study established that each daily serving of cauliflower produces a 9% decrease in risk of diabetes.
#17 Quinoa - it contains 2.6 grams of fiber per 1/2 cup, that helps to balance blood sugar levels and keep you fuller.
#18 Chia seeds - they lower blood sugar due to the fiber and omega-3 fatty acid content.
#19 Walnuts - they contain alpha-linolenic acid, an essential fatty acid that improves heart health and lowers LDL and total cholesterol.
#20 Pears - a large pear contains approximately 7 grams of dietary fiber, along with potassium and vitamin C.
#21 Pecans - despite their diminutive size, pecans are power packages of unsaturated (healthy) fat, protein, and fiber.
#22 Red kidney beans - they are very high in fiber, giving you about 1/3 of your daily requirement in just a ½ cup, and are also good sources of protein, potassium, and magnesium.
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22 Healthy Breakfast Plant-Based Foods For Diabetics - List | |
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