5 perfect foods to integrate into a diabetic's diet

Determining the best foods to eat when you have diabetes is always focused on keeping blood sugar levels well controlled, but it's also important to eat foods that help prevent diabetes complications, such as heart disease.In general, a diabetic diet consists of eating nutrient-rich foods that are low in fat and calories in moderate amounts, while sticking to regular meals. The key elements are fruits, vegetables, and whole grains. In fact, a diabetes diet is a good eating plan for anyone.If you need to identify the best foods for diabetics, you can get an idea here, but always remember to consult your specialist doctor, especially if you have been diagnosed with diabetes or prediabetes.1. Blue fishAlso known as fatty fish, this type of fish is a source of omega-3 fatty acids DHA and EPA, which have significant health benefits for the heart. The fish that a diabetic should eat include salmon, sardines, tuna, bass, or bonito.Additionally, fish is also a great source of high-quality protein that helps you feel full and increases metabolic rate.2. Leafy greensLeafy greens are good sources of various vitamins and minerals and are low in calories and digestible carbohydrates, which raise blood sugar levels. Examples of these types of vegetables include spinach, kale, Swiss chard, or arugula.These leafy greens are often high in vitamin C, which studies have shown can reduce inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure. Furthermore, leafy greens are good sources of the antioxidants lutein and zeaxanthin, antioxidants that protect the eyes from macular degeneration and cataracts, which are common complications of diabetes.3. ChiaChia seeds are a wonderful food for people with diabetes because they are extremely high in fiber but low in digestible carbohydrates. In fact, 11 of the 12 grams of carbohydrates in a 28-gram serving of chia seeds are fiber that does not raise blood sugar.In fact, the viscous fiber in chia seeds can actually lower blood sugar levels by slowing the rate at which food moves through the intestine and is absorbed. They can also help achieve a healthy weight because fiber reduces hunger and makes you feel satisfied.4. TurmericThe active ingredient in turmeric, curcumin, can reduce inflammation and blood sugar levels while lowering the risk of heart disease. Moreover, curcumin appears to benefit the kidney health of diabetics, which is important since diabetes is one of the leading causes of kidney disease.However, since curcumin is not absorbed very well on its own, you should ensure to consume turmeric with piperine (found in black pepper) to enhance its absorption.5. FlaxseedA part of the insoluble fiber in flaxseed is made up of lignans, which can decrease the risk of heart disease and improve blood sugar control, and in one study, people with type 2 diabetes who took flaxseed lignans for 12 weeks showed significant improvement in hemoglobin A1c.Additionally, flaxseed is rich in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness. Since the body cannot absorb whole flax seeds, buy ground flaxseed or grind it yourself. It is also important to store flaxseed well-covered in the refrigerator to prevent it from going rancid.Diabetes is a disease that increases the risk of heart disease and strokes, such as embolism, which in the long term can lead to blindness or kidney failure, so eating foods that help keep blood sugar, insulin, and inflammation under control can drastically reduce the risk of developing such complications.