Good nutrition not only helps control blood sugar levels but also keeps you energized. Here are some essential diabetes nutrients you should include in your daily diet.
Eating habits have a big impact on overall health, especially when it comes to managing blood sugar levels. For example, eating a diet high in potassium puts diabetics at higher risk for heart disease. However, eating a diet high in fiber helps control blood sugar levels and helps with weight management, a common challenge for people with diabetes. This is why it’s important for people with diabetes to consume the right nutrients in the right amounts. This will not only help them manage their blood sugar levels, but also help improve their overall health.
6 essential nutrients for diabetes
Now you know why diabetics need to check their diet, let’s check out the 6 essential nutrients that you should add to your daily diet.
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1. Fiber
According to a study published in the Public Library of Science and Medicine, fiber helps regulate blood sugar levels and slows sugar absorption. There are two types of fiber: soluble and insoluble. “Soluble fiber, found in fruits, beans, and oats, helps manage blood sugar by slowing the rate at which sugar enters the bloodstream,” explains nutritionist Rohini Patil, PhD. Insoluble fiber, found in whole grains and nuts, aids digestion, promotes satiety, and helps with weight management.
2. Magnesium
Magnesium plays an important role in insulin sensitivity and glucose metabolism. According to a study published in the World Diabetes Journal, people with diabetes often have low magnesium levels. Magnesium deficiency increases the risk of poor blood sugar control. Green leafy vegetables, nuts, seeds, and whole grains are rich in magnesium and help improve blood sugar control.
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3. Vitamin D
Vitamin D is not only essential for the immune system and bone health, but it may also play a role in glucose metabolism and insulin sensitivity. According to a study published by Cureus, low vitamin D levels increase the risk of type 2 diabetes. Therefore, to manage diabetes, you need to ensure you get enough vitamin D through exposure to sunlight, fortified foods, oily fish, and eggs.
4. Chrome
Chromium is a trace mineral that enhances insulin action and is essential for maintaining normal glucose metabolism. “Chromium supplementation has been shown to improve insulin sensitivity and lower fasting blood sugar levels,” says Dr. Patil. Kidney beans, broccoli, barley, oats, and almonds are good sources of chromium.
Read also: Pistachios for Diabetes: 7 Benefits to Control Blood Sugar Levels
5. Zinc
A study published by the Cochrane Database of Systematic Reviews found that zinc is an important vitamin in controlling blood sugar levels, but also suggested that more evidence is needed to support this fact. However, when consumed in adequate amounts, zinc helps in the production and secretion of insulin, which helps control blood sugar levels. Foods rich in zinc include meat, shellfish, legumes, seeds, and nuts.
6. Potassium
Potassium helps regulate fluid balance, muscle contractions, and nerve signals. It also plays a role in controlling blood pressure, which is very important for diabetics who are at high risk of hypertension. According to a study published by Expert Review of Endocrinology and Metabolism, low potassium levels increase the risk of diabetes. You should consume foods that are high in potassium, such as bananas, oranges, potatoes, tomatoes, and spinach.
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Antioxidants are important too!
Apart from the above nutrients, antioxidants also help in curbing oxidative stress, which is common in diabetics and can lead to various complications, according to a study published in the Indian Journal of Endocrinology and Metabolism. Vitamins C and E are powerful antioxidants along with beta-carotene. These are found in a variety of fruits and vegetables, including berries (such as strawberries and blackberries), citrus fruits, carrots and spinach. Including these foods in your diet can help protect your cells from damage and improve your overall health.
9 Tips to Manage Your Blood Sugar Levels
While eating a healthy diet is important to managing diabetes, there are other ways to help keep blood sugar levels in check.
- Check your blood sugar levels and understand how food, exercise, and medications affect them.
- Drink plenty of water throughout the day to help control blood sugar levels and prevent dehydration.
- Focus on a balanced diet rich in whole grains, lean protein, healthy fats, and plenty of fruits and vegetables.
- To manage your blood sugar levels, avoid processed foods and sugary drinks.
- Take your medication as directed by your healthcare provider.
- Proper foot care is important to prevent infection: check your feet daily for cuts, blisters, and swelling.
- If you have the habit of smoking daily, quit today to manage your insulin resistance.
To help regulate your blood sugar levels, engage in physical activity such as walking, cycling, and swimming. - Stress can affect your blood sugar levels, so try meditation, yoga, and deep breathing exercises to manage your stress.
To manage your diabetes, follow these tips and make sure you consume foods rich in the nutrients mentioned above.
