Food Choices as medicine In Diabetes


Food Choices that help in a better glycemic index:


1. Salmon, sardines, anchovies and mackerel:


  • They are rich in Omega-3 fatty acids, which prevent long term complications of diabetes, along with its anti-inflammatory function

  • Eat 2-3 servings per week

2. Spinach, Kale, arugula, collard greens and other leafy greens


  • Use as main source of CHO

  • Nutrient dense but low in calories

  • Rich in antioxidants

  • Eat 3-5 servings per day (upon caloric needs)

3. Spices:


Cinnamon, as a food additive, spice or drink

  • Improve insulin response

  • Have antioxidant effect

  • Recent studies proved that it can lower triglycerides and cholesterol levels

  • Limit to 1 teaspoon per day


Turmeric, as a food additive, spice or drink


  • Lower the inflammation and blood sugar levels

  • Also it act as kidney and cardio protective in diabetes

  • Limit to 1 teaspoon per day


Garlic:


  • Help lowering blood sugar and lipid profile

  • Also studies shown that it can help preventing and controlling blood sugar

  • Recommendation: one clove of raw garlic (changed upon needs)

4. Chia seeds:


Flax seeds:


  • They are nutritive, high in fibers and low in CHO

  • It can slow the intestinal transit, which lower glycemic load, meaning; a better glycemic control

  • Due to its high fiber content it makes you feel full, and reduce hunger for long hours

  • It also play a role in reducing blood pressure

  • Reduces inflammatory markers

5. Greek Yogurt:


  • A dairy product of a choice in diabetes

  • It can lower blood sugar level, also help in weight reduction and improve body composition

6. Nuts:


  • Should be an integral part of your meal plan

  • It’s high in MUFA and PUFA

  • Help a better glycemic control

  • Raise HDL and decrease LDL

  • ½ to 1 cup per day

  • Preferred choices; Almonds, walnuts, hazelnuts, brazil nuts, pecans and macadamia

7. Broccoli:


  • Highly nutritive, high in fibers, low in CHO

  • Rich in Vit-C and Magnesium

  • It can lower blood glucose level if integrated in your daily meals

8. Squash:

  • Highly nutritive, high in fibers, low in CHO

  • It can lower blood glucose level if integrated in your daily meals

  • studies using squash extract have also reported reductions in obesity and insulin levels

9. Virgin or extra-virgin olive oil


  • It’s high in MUFA and PUFA

  • Help a better glycemic control

  • Raise HDL and decrease LDL

  • It increase Fullness hormone, giving fullness feeling and satiety

10.Apple cider Vinegar


  • Improve insulin sensitivity and lower blood glucose level

  • Consume with meals or after, as it reduce blood sugar response by 20%

  • Slow stomach emptying, giving you feeling of fullness

  • Limit to 2 tablespoons per day

11.Strawberries


  • Highly nutritive and rich in antioxidants

  • Reduce cholesterol level and glucose after meals

  • Take after meals

  • ½ to 1 cup per day, low in calories and rich in fibers

Those were some of best food you would need to include in your daily meals, for the best glycemic control and Medical Nutrition Therapy.

Stay Healthy and Wealthy

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Since graduating from the Art Institute of New York City I have spent the past two decades perfecting my craft and authentic Jamaican Jerk sauces and Catering which were featured and recognized in a New York newspaper The Journal as one of the king of Jamaican Jerk Chef. I  was also featured in the James Bread Foundation magazine.

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