Fatty fish is good for people with diabetes
Fatty fish, especially cold-water fish such as salmon, mackerel, tuna, and herring, are considered "superfoods" for people with diabetes because of their rich omega-3 fatty acid content. Omega-3, especially EPA and DHA, provides the following great benefits:
- Improve insulin sensitivity: Omega-3 helps enhance cell response to insulin, thereby controlling blood sugar more effectively.
- Cardiovascular protection: Omega-3 has the effect of reducing bad cholesterol (LDL), triglycerides, blood pressure, preventing blood clots, thereby reducing the risk of cardiovascular diseases - a common complication in people with diabetes.
- Anti-inflammatory: Omega-3 has powerful anti-inflammatory properties, helping to reduce inflammation in the body, protecting blood vessels and cells from damage.
Green leafy vegetables are good for people with diabetes.
- Dark green leafy vegetables such as spinach, kale, water spinach, mustard greens, romaine lettuce, and fish mint are rich sources of vitamins, minerals, fiber, and antioxidants, and have a low glycemic index (GI), which is great for people with diabetes.
- Blood sugar control: Low GI helps green leafy vegetables release sugar into the blood slowly, preventing sudden increases in blood sugar.
- Improve health: Vitamins, minerals and antioxidants in green leafy vegetables help strengthen the immune system, protect cells from damage, support cardiovascular function and reduce the risk of chronic diseases.
- Aids digestion: Fiber in green leafy vegetables helps enhance digestive function, prevents constipation, creates a feeling of fullness for a long time, and supports weight control.
Beans
Beans such as black beans, red beans, green beans, soybeans, and lentils are excellent sources of plant protein, fiber (both soluble and insoluble), vitamins, and minerals for people with diabetes as follows:
- Blood sugar control: Beans have a low GI, helping to control blood sugar effectively. Soluble fiber in beans slows down the absorption of sugar, preventing sudden increases in blood sugar.
- Improve cardiovascular health: Fiber and protein in beans help reduce bad cholesterol (LDL), lower blood pressure, and protect the heart.
- Supports digestion and weight control: Fiber in beans helps enhance digestive function, creates a feeling of fullness for a long time, supports weight control - an important factor in controlling diabetes.
Berries
Berries such as blueberries, strawberries, raspberries, and blackberries are rich sources of vitamins, minerals, fiber, and antioxidants.
- Blood sugar control: Berries have low GI, helping to control blood sugar effectively.
- Antioxidants: Antioxidant compounds in berries (anthocyanins, flavonoids) help protect cells from damage, reduce inflammation, and prevent diabetic complications.
- Health enhancement: Vitamin C in berries helps boost the immune system, vitamin K supports bone health.
Chia seeds
- Chia seeds are considered a "superfood" for people with diabetes thanks to their rich nutritional content, including fiber (soluble), protein, omega-3 fatty acids (ALA), and antioxidants.
- Blood sugar control: Soluble fiber in chia seeds forms a gel in the intestine, slowing down sugar absorption, helping to effectively control blood sugar.
- Protects the heart: Omega-3 and fiber in chia seeds help reduce bad cholesterol, protecting the heart.
- Aids digestion and weight loss: Chia seeds are rich in fiber, creating a feeling of fullness for a long time, aiding digestion and weight loss.
Source: https://kinhtedothi.vn/5-loai-thuc-pham-vua-ngon-vua-tot-cho-nguoi-bi-benh-tieu-duong.html
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