10 best foods for diabetics, these foods help you control blood sugar levels blood sugar levels it took me 4 hours to make this video because I did a search in the literature What is the latest scientific evidence and I will pass it on to you video So let's make a goal of 4 thousand likes already like at the beginning a like in trust thousand likes for every hour it took me to make the video let's make it then 4 thousand likes is our goal because that way YouTube understands that the video is relevant and distributes to more people and there are millions and millions of people in the world who need these tips that will benefit from watching this video let's start our list of the 10 best foods for diabetics and the first is coffee, coffee has very interesting antioxidant potential has several vitamins and minerals has tocopherol (vitamin E) caffeine itself has approved health benefits but here I wanted to highlight a study that showed that those who consumed coffee at a dose of 3 to 4 cups of 200 ml of strained coffee this would give around 300 to 400 milligrams of caffeine or espresso coffee is 30 ml which would also be equivalent to 100 mg each dose so three to four doses of espresso coffee could have a reduced risk of developing type 2 diabetes by up to 33%, just by drinking coffee you have a 33% reduced risk of developing type 2 diabetes which is very significant, of course if you are intolerant to coffee or you have gastritis or ulcers and coffee worsens your situation of course you will not be able to consume it, but in general coffee is very beneficial and I would like to put it in number 1 and it is also very important for you to know how to observe coffee because if coffee is exposed to oxygen it can lose its antioxidant properties, so you have to keep it in a closed place without air if you keep it in the package you have to open it upside down because it has a valve that valve allows the gases come out but it doesn't allow oxygen to enter so always open it upside down coffee seems pretty counter intuitive so away from the air from humidity so don't store the coffee in the fridge because it can harm, especially when you open the fridge it can get damp unless you for vacuum packaging is that it is not most of the cases and away from the light because the light can also harm in removing the nutrients from the coffee So pay attention to that air, light and humidity. Number 2: Almonds, up to 4 almonds a day also had a benefit on blood sugar levels in decreasing the risk of you developing type 2 diabetes by up to 15%, look very significant also other oilseeds like Brazil nut, cashews, peanuts also have studied benefits, but the same study with evidence was in relation to almonds at a dose of 4 almonds a day a lot because of magnesium diabetics are magnesium deficient and a large part is a risk factor including for magnesium deficiency because you can lose magnesium by peeing through urine so consumption of almonds is also very beneficial for diabetics. Number 3: Flaxseed and chia are fibers that delay the absorption of carbohydrates so if you add them to your meals for example you will have a benefit in the blood sugar spike, if you ingest for example flaxseed you can delay the absorption of the carbohydrates of the sugars that absorption it gets slower, which is very beneficial for your health , so I couldn't leave out flaxseed and chia seeds if you fractionate it even better because then you enjoy the benefits throughout the day.
And for those who have intestinal diverticula, does it harm? We already know that it does not even protect, it reduces the risk of you having an inflammation of having diverticulitis this was something that was thought for many years, it was even widely publicized that you could not eat flaxseed because it could clog the diverticula but that We already know it's a myth, so you don't have to worry about it unless you're in crisis, right if you have inflammation, if you have acute diverticulitis, then you 'll have to follow a specific diet. Number 4: Apple, there's even that saying that an apple a day keeps doctors away, that's true pasta is one of the best foods not only for diabetics but one of the best foods in the world because the apple, besides being rich in fiber and also help with your glycemic control apple is also rich in chromium, chromium also plays a key role in regulating blood sugar levels and here I am talking about chromium in foods, I am not talking about chromium supplementation, supplementation has no benefit proven, but you have a diet rich in foods with nutrients and vitamins that helps you a lot and apple is indeed one of the best foods for diabetics.
Number 5: Cinnamon, studies have shown that consuming cinnamon can help lower blood sugar levels is not known exactly why the suspicion is that it is because of the antioxidant potential that cinnamon has and here very important for you to mark that this it only works if you are subscribed to the channel and activate the notification bell and check all the very important options, kidding aside, but that way you don't miss any videos. Number 6: Fish and here I will not restrict to any type such as salmon and tuna that are rich in omega 3 I put all fish because they are sources of protein that help you in this process of improving body composition improves satiety, Cocoa, cocoa is also well studied its potential to improve blood sugar levels or dark chocolate in a concentration greater than or equal to 70% of cocoa what would be the dose 30 grams of cocoa or dark chocolate per day for antioxidant potential it demonstrates benefits of glycemic control. Number 9: Beans, because beans are rich in zinc and diabetics have a higher prevalence of zinc deficiency so it is essential that you eat foods that contain zinc and in addition beans are also rich in fiber which improves this whole process here if you don't like it from beans another food that is also rich in zinc is the egg the yolk of the egg is also a source of zinc Okay so number 9 beans if you don't like it, eggs.
Number 10: Prebiotic foods that improve your intestines and here I will put several foods that also have benefits, right the prebiotic foods such as: Garlic, onion, chicory roots, artichoke. . .
they are also excellent for improving glycemic control if you want them to I talk more about prebiotics write in the comments that I'll make a video just about them. Now I'm going to leave a suggestion for you to watch is a video that I talked about the 11 Fatal Mistakes in Diabetes that Worse Your Glycemic Control End Up Raising Your Blood Sugar Rates You Can't Do Any of them, So Know What They Are and How to Fix Them if you've already seen this video I'll leave a playlist about diabetes for you to choose which video interests you the most, a hug!
