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Diabetes is a complicated chronic disease that can cause a myriad of complications to your body. Because of its potential to cause serious harm and diseases if not looked after properly, individuals who are dealing with diabetes should carefully monitor what they eat daily. Though the primary key to control diabetes is to maintain your blood sugar levels, eating foods that can help prevent heart disease and other diabetes complications is also really important.

So for all diabetics out there, whether you are type 1 or type 2, here are the top 5 foods for you

1.  Leafy Greens

Leafy greens are not only very low in digestible carbs, which can increase your body’s blood sugar, they are also low in calories and tremendously nutritious. Leafy greens, such as kale and spinach, are excellent sources of various minerals and vitamins. Aside from that, they are also loaded with the antioxidants zeaxanthin and lutein, which can prevent the onset of eye-related diabetes complications like cataracts and macular degeneration.

 2. Nuts

Almost everyone knows that nuts are tasty, but did you know that they are also a good source of nutrition? Nuts, no matter the type, are low in digestible carbs and contain good amounts of fiber. Nuts are also capable of lowering blood sugar and reduce inflammation if consumed regularly, according to research. Lastly, nuts can also significantly reduce insulin levels, which are linked to a range of serious diseases if it reached elevated levels.

3. Garlic

Garlic is an herb that is distinctively delicious and has a lot of incredible health benefits. This herb can reduce LDL cholesterol, blood sugar, and inflammation in people who are dealing with type 2 diabetes, according to numerous studies. Also, garlic can effectively reduce blood pressure if consumed on a regular basis. Pretty amazing for something that is regarded as a common cooking ingredient, right?

4. Fatty Fish

Fish is a healthy food, but fatty fish is even healthier. In fact, fatty fish is regarded as one of the healthiest foods in the entire world. A few examples of this type of fish are anchovies, herring, mackerel, salmon, and sardines – all are excellent sources of EPA and DHA, which are omega-3 fatty acids that have significant benefits for the heart. In addition, fatty fish is also loaded with high-quality protein. With its potency to reduce the risk of stroke and heart disease complications, regular consumption of fatty fish is encouraged in all diabetics.

5. Eggs

Affordable, delicious and nutritious – these are the adjectives that best describe eggs. Eggs are so amazing that they can keep you full for a long period of time – and can also increase your HDL cholesterol, improve your insulin sensitivity, and decrease inflammation in your body. Other than that, just like leafy greens, eggs are also great sources of the antioxidants zeaxanthin and lutein.

Looking forward to live a fit and healthy life this coming New Year? Well, you can start by changing up the way you eat.

There are currently thousands of diets to try out, and the fact that they are too many can make it very confusing or overwhelming to some individuals who have yet to take their first step towards healthy living.

With the presence of numerous diet plans out there – each for various health purposes such as lowering cholesterol, losing weight, building muscle, and others – it’s kind of difficult to determine which one is best suited for your unique needs.

There is, however, one specific type of diet that is worth checking out. It’s called the ketogenic diet.

The ketogenic diet, or keto diet, is a diet that involves increasing fat intake and reducing carbohydrate intake. This diet, despite sounding unproductive, is actually really effective when it comes to improving your overall health. It’s worth checking out – and even trying out – because of several reasons. Here are three of them:

1.Keto Is a Powerful Way to Burn Fat

According to a study, the keto diet is highly capable of burning up higher amounts of fat (10 times) than other popular diets. This study also showed that the keto diet participants displayed outstanding changes in percent body fat, hemoglobin A1c, BMI, and weight in a span of 10 weeks compared to the participants on another effective fat burning diet. The keto diet is able to pull this off because it forces our body to reach into the reserves of stored fat for energy while reprieving muscle, keeping our calories or BMR burned at a remarkable pace as we shed off pure body fat.

2. Keto Is Good at Balancing Hormones

The keto diet’s hormone-balancing powers are really impressive. For fertility, the keto diet can significantly regulate blood sugar levels, reduce fasting insulin, and support balance of FSH to LH hormones using pituitary processes. Keto does this by utilizing fat as your main fuel, which can do wonders for your reproductive glands and aid in the release of estrogen that are tucked away in your body fat. But if you’re going to go keto for this specific reason, be sure to support it with the right nutritional compounds and supplements to avoid causing negative hormonal side effects.

3. Keto Is Effective at Trimming Blood Sugar Levels

Whether you have diabetes or not, the ability of keto to reduce blood sugar levels will be great for you. What’s even impressive is that it can help control and reverse type 2 diabetes. If you’re wondering how, the keto diet enables the body to maintain safe amounts of low glucose levels. When we lessen our dietary carbohydrate, it eliminates sudden rapid increases in blood sugar and reduces our body’s need for insulin. And by manufacturing ketones as the main fuel source from body instead of glucose from carbs, our body’s cell receptors will become less inflamed from less abuse and its insulin sensitivity will dramatically improve.