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13 Foods Diabetics Should Be Eating

၁ ။ BEANS ပဲအမျိုးမျိုး ၊

Beans are packed with important vitamins and minerals

like Potassium, magnesium and are higher in Fiber

( Kidney bean။ ပဲ က တ္တီပါ /ပဲ စေ့ ? )

၂ ။ BLUEBERRIES blue and purple colour / Antioxidant /

ANTHOCYANINS

You can mix it up with Rasberries,Blackberries

or even Açaí berries

၃ ။ OAT MEAL

For breakfast /lower cholesterol

၄. EGGS

In moderate amount ,eggs can be really healthy

as they are packed with healthy benefits

Contains Choline that assist memory /

6 GM Protein and Lutein for eye health

၅ ORANGES AND CITRUS FRUITS

Like GRAPE FRUITS

Contains Fibre that digest foods slowly ,less sugar

and less calories reducing heart diseases

Eating Citrus fruits can lower the risk of diabetes in

women

၆ BROCCOL ပန်းကော် ပီ

Contains Anti cancer compounds

like Sulforaphane and Isothiocyanates ,

Broccoli is very high in Fibre ,protein and vitamins

၇ OLIVE OIL သံလွင်ဆီ

Contains Mono saturated fats lowering heart disease

and reduce Cholestrol

You can add it to vegetables like broccoli,or salads

which is a healthy meal option for anyone.

၈ SALMON

Salmons and other other fatty fish are great sources of

Omega 3 fatty acid reducing the risk of heart disease

Similar fish meats are Herring,Trout? / Sardine/ Tuna

Preferably better take twice a week

၉ ။ DARK LEAFY GREENS

They are also full of vitamin A ,C ,E and K ,

a good sources of iron ,Calcium and potassium

၁၀ ။ WALNUTS

High in calories and it’s healthy fats like

monounsaturated fats and polyunsaturated fats ,

absorbed vitamin A ,D,E and K .

Also contains Omega 3 fatty acids and ,

Anti- inflammatory properties

၁၁။ WHOLE GRAINS

Whole grains contain lots of antioxidants

and plant compounds that can help prevent disease

2 servings of whole grains serving each day

can lower fasting blood sugar levels

and improved insulin sensitivity,

lowering the risk of diabetes

၁၂ TOMATOES

Contains more nutrients like vitamin C ,E and potassium

Great for managing blood pressure

Eating 2 medium tomatoes a day reduce blood pressure

And reduce cardiovascular disease

၁၃ ။ DARK CHOCOLATE

Moderate amount of dark chocolates ( 70% coco )

was higher

but help with Cholestrol.blood suger level ,

and blood pressure. /more anti oxiacident /