People with diabetes should reinforce their diet during the cold winter. Know which are the best food allies.
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As every winter it is normal that we look for new ways to protect ourselves against the attack of viral infections, colds and flu. While having a strong and healthy immune system has always been a fundamental and essential measure, with a pandemic which continues to be very active around the world is even more necessary to strengthen measures. This is especially relevant in the case of people who live with diabetes.
Diabetes can affect the immune response and it does us a lot more susceptible at diseases and infections. While it is true that there lifestyle aspects that can be of great help, such as constant exercise, getting enough sleep and minimize stress. It is well known that diet plays a fundamental role in diabetes control and of the blood sugar levels, which are also key to maintaining a strong immune response.
While finding the better foods when you have diabetes it can be difficult, experts emphasize the importance of integrate super-foods. Which shine for their low glycemic index and they offer key nutrients that on many occasions go unnoticed in the typical western diets. Therefore they are complete, nutritious and medicinal foods that are rich in vitamins, minerals, antioxidants and fiber. Then 6 food groups that will be a powerful tool to stimulate immunity and promote good glucose control.
1. Citrus fruits
It is no news that citric fruits are essential in any diet focused on stimulate immunity. In a special way, they play an important role in the diabetic diet, since its high content in vitamin C that promotes the production of white blood cells (needed to fight infection). Fruits like grapefruit, oranges, tangerines, lemons and limes are wonderful sources of this powerful nutrient and they are also rich in antioxidants. they are the perfect ally for strengthen the body, have properties anti-inflammatory, digestive, cleansing and antimicrobial. Avoid the citrus juices, which can raise blood sugar levels. Instead, choose to consume whole fruits to get the additional benefits of fiber It helps regulate blood sugar. At the same time they are a great ally to lose weight, they are low in calories and its contribution in fiber gives them a outstanding satiating power:
2. Fermented foods
In the last months everyone talks about the benefits of consuming fermented foods, in principle because they are foods that contain high levels of live and active cultures; that is to say the good bacteria that actively help protect the body from infection. Believe it or not, these microorganisms are responsible for more than 75% of the immune system. At the same time they are a group of foods that shine for their digestive properties, enhance the mircobial diversity of the gut and are therefore important in numerous functions. They stand out for playing a key role in the weightloss, positively intervene in the mood, provide energy and improve the cognitive functioning. They are ideal for treat any digestive condition, as effectively fight inflammation. Bet on the consumption of products such as yogurt, kimchi, miso, tempeh, kombucha and sauerkraut, the best of all is that today they are Within everyone’s reach and it is easy to integrate them into the daily diet.
3. Nuts and seeds
Clear the Nuts and seeds in a way they cannot be missing at all healthy nutrition and they are a nutritional treasure. The nuts and seeds They are good sources of protein, healthy fats, fiber, vitamins, and minerals. They are also related to benefits for regulate body weight since its fats are not fully absorbed, regulate food intake and help burn energy. Its content in Vitamin E, considered a fundamental nutrient that helps maintain the function of the immune systemor. Nuts and seeds, such as almonds, hazelnuts, Brazil nuts, and sunflower seeds, are excellent sources of vitamin. At the same time, its nutritional composition is a great ally for regulate blood sugar.
4. Chicken soup
Believe it or not grandmothers favorite remedy to treat any cold, it also provides other medicinal benefits. It is not only a complete, comforting and nutritious dish, specifically the chicken is rich in vitamin B6, which is essential for produce antibodies and others chemical reactions in the body that improve the immune response. Best of all, preparing the Homemade Chicken Broth It’s very simple, all you have to do is boil chicken bones and add vegetables that provide other great benefits. It is a soup that contains essential nutrients that promote digestive and intestinal health. It is also a great ally for protect the joints, has anti-inflammatory properties, helps lose weight and deeply hydrates the body.
The healthiest drink on the planet could not be missing from the list. While drink hot tea it is most comforting when we are sick or with some throat infection, the tea contains a long list of nutrients and antioxidants that stimulate the immune system. Specifically the varieties of green, black and white tea contain flavonoids which are powerful antioxidants that the free radicals in the body. at the same time they are related to large antiviral and antibacterial properties, which create a protective shield against the attack of pathogens. He fresh ginger tea is another great option, as ginger is known to decreases inflammation and lowers blood sugar.
6. Onions and garlic
Without a doubt these two popular condiments are pure medicine and two very important elements in the diet to strengthen the immune system. White garlic and onion they exercise barrier against immunosuppression, which are related to their ability high in antioxidants that they are capable of fight viruses and bacteria. In a special way, garlic provides unique sulfuric compounds, which support the natural detoxification systems of the body, increase immunity and they attack any inflammatory process.