Fruits & Vegetables Good for Diabetes
As those of you with diabetes already know, processed foods should be avoided. However, good news, at least for some of us, vegetables and fruits are a big yes. As a matter of fact, foods that contain high amounts of calcium, vitamin-D, fiber and omega-3s are a bigger YES.
Studies have shown that high fiber diets can lower blood glucose levels in those suffering with type 1 Diabetes. These same studies show that those with type 2 diabetes have seen an improvement in insulin levels, lipids and blood sugar.
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Here are 7 vegetables or fruits that are good for diabetics:
- Dates – contain fiber. Seven dates can contain up to 4 grams of fiber
- Berries – contain antioxidants and provide a good source of fiber. One cup of blueberries contain 3.6 grams of fiber and the same amount of blackberries contains 7.6 grams of fiber. Must be all those seeds in the blackberries – they add a little roughage 🙂
- Apples – Just one apple a day for 28 days has been shown to lower cholesterol levels by 40%
- Broccoli – contains vitamin-C which aids in the production of vitamin-A. Vitamin-A regulates insulin release. Studies have found that a vitamin-A deficiency could be a cause of diabetes.
- Watermelon – contains lycopene, which helps protect the body against the cell damage that leads to heart disease. It also slows down blood level peaks, however, you should eat it in moderation.
- Kale – Those who eat more leafy greens can lower their chance of developing diabetes by 14%
- Garlic – Yes, garlic is a vegetable and new research shows that among treating heart disease, cancer, and high blood pressure, garlic can lower blood cholesterol levels and increase insulin production.
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