Studies show that people with diabetes often have lower than normal magnesium levels, making metabolic disorders worse. Therefore, supplementing magnesium through daily food is a safe, natural way to help control the disease.
Spinach
Spinach ( spinach) contains about 79mg of magnesium in a cooked cup. This is a green vegetable recommended for diabetics because it is low in calories and rich in fiber, helping to control blood sugar after meals. Dr. Andrew Odegaard (University of California, USA) emphasizes: "A diet rich in green leafy vegetables, especially spinach, helps reduce the risk of cardiovascular complications in diabetics".
Nuts
Almonds, pumpkin seeds, and cashews are all rich in magnesium and vegetable protein. A handful of almonds provides nearly 20% of your daily magnesium needs. In addition, unsaturated fats in nuts help lower cholesterol, support the heart, a common problem in people with diabetes. Research published in the Journal of Nutrition shows that adding nuts to your diet helps improve blood sugar control and reduce inflammation.
Autumn fish
Mackerel is not only rich in omega-3 but also contains natural magnesium, which helps improve glucose metabolism. Eating mackerel 2-3 times a week has been shown to help control blood pressure, while reducing the risk of insulin resistance. Dr. Dariush Mozaffarian (Tufts University, USA) commented: "Including fatty fish and green vegetables in the diet brings double benefits to people with diabetes, both stabilizing blood sugar and protecting the cardiovascular system".
Avocado
100g of avocado contains about 29mg of magnesium with lots of potassium and fiber. Avocado helps slow down the absorption of sugar, preventing sudden spikes in blood sugar. Monounsaturated fats in avocados have also been shown to reduce insulin resistance. This is a fruit suitable for diabetics when eaten in moderation.
Black beans
Black beans contain high levels of magnesium and are rich in soluble fiber, which helps stabilize blood sugar. A cup of cooked black beans contains about 120mg of magnesium, equivalent to 30% of daily requirement. In addition, black beans also help maintain a feeling of fullness for a long time, helping to control weight, an important factor in managing diabetes.
