The American Diabetes Association states that nearly 25 percent of all adults older than 60 have diabetes. Risk factors for diabetes include physical inactivity, tobacco use, low-fiber diet and obesity. If you want to put the bite on diabetes, follow the advice from your dietitian and doctor. Additionally, add healthy foods to your diabetic diet.
Chickpeas
The glycemic index measures how rapidly carbohydrates are absorbed into the body and turn into blood sugar. Diabetics who eat a diet rich in low glycemic index foods tend to have better blood sugar control, according to the Mayo Clinic. Beans and other legumes tend to have a low glycemic index. However, chickpeas' glycemic index is significantly lower than many other carbohydrate-rich foods, according to Harvard University. Use chickpeas in soups, stews and salads for a low glycemic index carbohydrate source.
Cabbage
Cabbage and other cruciferous veggies are rich in dietary fiber. Dietary fiber blunts the increase of blood sugar and curbs appetite. Cabbage is particularly beneficial at keeping blood sugars low, says Kalpana Platel of the Central Food Technological Research Institute. In research published in the April 1997 issue of "Nahrung," Platel states that a diet rich in cruciferous vegetables like cabbage helps in diabetic blood sugar control. Other cruciferous veggies include kale, spinach and romaine lettuce.
Red Wine
Red wine contains an antioxidant known as resveratrol. Resveratrol combats dangerous molecules known as free radicals that destroy healthy cells. Diabetics who drink a small amount of red wine with a meal may reduce their bad LDL cholesterol and boost free-radical defense, says A. Ceriello of the University of Udine. In a study published in the December 2001 issue of the "European Journal of Clinical Investigation," Udine gave a glass of red wine to a group of diabetics to drink with dinner. The red wine blocked the increase of LDL cholesterol and free-radical activity that usually accompanies a meal in diabetics. However, alcohol can make blood sugar and weight more difficult to control, the American Diabetic Association says. If you choose to drink red wine, do so in moderation.
References
- American Diabetes Association: Diabetes Statistics
- Mayo Clinic: Is the Glycemic Index Diet Useful for People with Diabetes?
- Nahrung: Plant Foods in the Management of Diabetes Mellitus: Vegetables as Potential Hypoglycaemic Agents
- European Journal of Clinical Investigation: Red Wine Protects Diabetic Patients from Meal-induced Oxidative Stress and Thrombosis Activation: A Pleasant Approach to the Prevention of Cardiovascular Disease in Diabetes
- ADA: Alcohol
- Harvard: Glycemic Index and Glycemic Load for 100+ Foods
