NUTS AND OTHER FOODS
Contrary to general misconception, a diabetic can eat any food including nuts as long as it is taken in moderation and balanced with healthy choices.
In this part of our three parts series, the "Best Foods For Diabetics", we will focus on various nuts and other foods such as fish, oatmeal, yogurt and tea etc. that are considered highly beneficial for people with diabetes and as with the first and second parts, we will list down functions and properties of nuts and other food items.
Please do check out the first and second parts of the series for a list of beneficial vegetables and fruits.
NUTS
A nut is a fruit composed of a hard shell and a seed, which is generally edible. In a general context, however, a wide variety of dried seeds are called nuts, but in a botanical context, there is an additional requirement that the shell does not open to release the seed (indehiscent).
Functions and properties include:
- Protein
- Rich in Fiber
- Vitamin E
- Flavonoids
- Mono Unsaturated Fat
- Lowers LDL Cholesterol
FLAXSEEDS
Flaxseeds occur in two basic varieties: brown and yellow or golden (also known as golden linseeds). Most types have similar nutritional characteristics and equal numbers of short-chain omega-3 fatty acids.
Functions and properties include:
- Offers similar benefits as Omega-3 found in fish
- Lowers triglycerides
- Reduces inflammation
- Decreases the risk of heart disease
- Prevent and control high blood pressure
- High in soluble and insoluble fibre
- Antioxidant
- Prorects bone health
- Reduces prostate cancer growth
- Helps ovulation
- Protects post-menopausal women from heart disease
- May provide protection against Type 2 diabetes
- Reduces hot flushes by 60%
- Lowers the risk of dry-eye syndrome
BEANS
Bean is a common name for large seeds of several genera of the flowering plant family Fabaceae (also known as Leguminosae) which are used for human or animal food.
Functions and properties include:
Oatmeal is made of oat groats (i.e. grains) that have either been ground, crushed, steel-cut, or rolled. Ground oats are also called "white oats". Steel-cut oats are known as "coarse oatmeal" or "Irish oatmeal" or "pinhead oats". The term "oatmeal" is also used in the U.S. and parts of Canada to mean oat porridge.
Functions and properties include:
Fish are an important resource for humans worldwide, especially as food. Commercial and subsistence fishers hunt fish in wild fisheries (see fishing) or farm them in ponds or in cages in the ocean (see aquaculture). They are also caught by recreational fishers, kept as pets, raised by fishkeepers, and exhibited in public aquaria.
Functions and properties include:
Yogurt, yoghurt, or yoghourt (/ˈjoʊɡərt/ or /ˈjɒɡət/; from Turkish: yoğurt; other spellings listed below) is a food produced by bacterial fermentation of milk.Functions and properties include:
Tea is an aromatic beverage commonly prepared by pouring hot or boiling water over cured leaves of the Camellia sinensis, an evergreen shrub native to Asia. After water, it is the most widely consumed drink in the world.
Functions and properties include:
- High in fibre
- Folate
- Iron
- Magnesium
- Potassium
- Lowers risk of heart attacks
- Provides energy while stabilizing blood sugar
- Iron for energy
- Protein Power
OATMEAL
Oatmeal is made of oat groats (i.e. grains) that have either been ground, crushed, steel-cut, or rolled. Ground oats are also called "white oats". Steel-cut oats are known as "coarse oatmeal" or "Irish oatmeal" or "pinhead oats". The term "oatmeal" is also used in the U.S. and parts of Canada to mean oat porridge.
Functions and properties include:
- Soluble Fibre
- Lowers cholesterol
- Improves blood pressure
- Stabilizes blood glucose
- Slows digestion
- Antioxidant
- Vitamin B
- Vitamin E
- Magnesium
- Potassium
FISH
Fish are an important resource for humans worldwide, especially as food. Commercial and subsistence fishers hunt fish in wild fisheries (see fishing) or farm them in ponds or in cages in the ocean (see aquaculture). They are also caught by recreational fishers, kept as pets, raised by fishkeepers, and exhibited in public aquaria.
Functions and properties include:
- Omega-3
- Can lower triglycerides
- Reduces inflammation
- Better cell function
- Improves communication between cells and brain
- Lowers blood pressure
- Reduces risk of blood clots
- Cardiovascular protection
- Decreases risk of depression
- Decreases risk of hostility in the young
- Decreases risk of cognitive decline in the elderly
- Joint protection
- Decrease of eye-related problems
YOGURT
Yogurt, yoghurt, or yoghourt (/ˈjoʊɡərt/ or /ˈjɒɡət/; from Turkish: yoğurt; other spellings listed below) is a food produced by bacterial fermentation of milk.- Calcium
- Promotes healthy bones, teeth, muscle and blood vessel function
- Vitamin B2 (Riboflavin)
- Protein
- Zinc
- Aids immune function
- Helps wound healing
- Helps digestive system
- Improves cholesterol
- Improves Immunity
TEA
Tea is an aromatic beverage commonly prepared by pouring hot or boiling water over cured leaves of the Camellia sinensis, an evergreen shrub native to Asia. After water, it is the most widely consumed drink in the world.
Functions and properties include:
- Antioxidant
- Flavonoids
- Prevents chronic illness such as cancer and heart disease
- White Tea = highest antioxidants found than in Green tea followed by Black tea
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