Sunday, January 29, 2023

superfoods good for people with diabetes

So why does the ADA recommend eating fatty fish like salmon, tuna, mackerel and sardines twice a week? “The omega-3 fatty acids in fish, especially EPA and DHA, are associated with reduced heart disease and dementia,” says Weisenberger, whose advice is supported by the results of a new study published in 2022. Nutrients (in English), which suggests that people who have high levels of omega-3 in their blood are 49% less likely to develop Alzheimer’s disease than those with low levels.

According to the ADA, omega-3 acids are also associated with a reduced risk of heart disease, the leading cause of death among people with diabetes.

To meet the association’s recommended amount, “consider consuming fish in its many forms — fresh, frozen, or canned,” suggests Melinda Maryaniuk, a Boston-based registered dietitian.

Superfood #5: Berries

What makes berries so good for people with diabetes? Scientists aren’t entirely sure. “They’re full of nutrients and phytonutrients,” says Weisenberger. And “it appears that some phytonutrients may reduce the absorption of glucose in the intestines and improve insulin sensitivity” (meaning how sensitive the cells in the body are to insulin, the hormone that regulates blood glucose). Is).

Review of studies published in 2019 in the journal Food and Celebrations suggest that regularly consuming berries — especially blueberries, cranberries, strawberries and raspberries — may help people with diabetes better manage their disease, primarily by improving blood sugar after meals. The researchers found that this was the case for all types of berries: fresh, frozen and even dried.

An easy way to consume berries: Build several alternating layers of berries and Greek-style yogurt (also a diabetes superfood) in a tall glass, suggests Newgent; Then, sprinkle roasted almonds or roasted pistachios. The more adventurous can grill strawberry skewers (on a grill or skillet), drizzle with balsamic vinegar or balsamic vinegar reduction, sprinkle with sliced ​​toasted almonds and fresh basil, and serve over ricotta (or plant-based ricotta). .

Superfood #6: Avena

Could a daily dose of beta-glucan (a soluble fiber found in oats) be good for blood sugar levels in people with type 2 diabetes? That was the question a group of researchers set out to answer by asking 37 people with type 2 diabetes to consume 5 grams of beta-glucan every day for 12 weeks. At the end of that period, they found that consuming fiber regularly not only led to better blood sugar control, but also had a positive effect on appetite-regulating hormones like ghrelin and leptin, according to one study. magazine Journal of Functional Foods (in English). A large review of recently published studies in European Journal of Clinical Nutrition (in English) had similar findings.

What’s so special about beta-glucans? “It improves insulin action and lowers blood sugar levels,” explains Weisenberger. “It also removes cholesterol from the digestive tract before it reaches the bloodstream.”

To reap the benefits, “studies show that we need about 3 grams of beta-glucan daily to see measurable long-term results. That’s about one and a half cups of oatmeal a day, which is what most people want to eat,” she adds, and that’s about as much as it takes to make a bowl of oatmeal every morning. To bridge the gap, use oats as a substitute in your favorite recipes.

“Replace one-third of the flour with traditional oats when baking,” recommends Newgent. Or try making a healthy risotto with oatmeal and a vegetable, mushroom and herb broth. “You can also make a thick, savory soup by adding oats,” she says.

Nation World News Desk
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