You can still consume your favorite foods if you have diabetes, but you must keep track of your blood glucose levels to stay healthy.
Although other factors such as body weight, activity, stress, and heredity play a role in blood sugar regulation.
You’ll offer your body the nourishment it needs by including these 10 items into your everyday diet, allowing you to indulge in a little indulgence now and then.
1. Seeds
Certain varieties of seeds have been shown to help control diabetes in recent studies.
Chia seeds and flax seeds are the two finest seeds to eat if you have diabetes.
These are high in fiber, have little digestible carbohydrates, and have been shown to reduce blood sugar levels.
Flax seeds on other hand are a good source of fiber and good fats, and their health advantages are well known.
It also aids in the reduction of blood sugar levels.
2. Nuts
Nuts are an excellent source of nutrition and have a number of health advantages. Some nuts, however, are better for diabetics than others.
Nuts’ unsaturated fats play numerous important roles, including aiding cell growth and protecting organs like the heart.
- Almonds – reduce “bad” cholesterol and contains vitamin E, making them one of the healthiest nuts for diabetes.
- Cashews – magnesium-rich
- Walnuts – omega-3 fatty acids are found in walnuts.
- Peanuts – Aids in the reduction of ‘bad’ cholesterol.
Nuts are high in fiber and low in digestible carbohydrates, so they won’t spike your blood sugar levels. If you’re trying to lose weight, limit your intake of nuts. Even if they’re abundant in good fats, they’re still fat and shouldn’t be consumed in excess.
3. Turmeric
Turmeric supplementation potentially benefits persons with type 2 diabetes to maintain their blood sugar levels because of its anti-inflammatory and antioxidant properties.
Curcumin, a chemical found in this golden spice, may help maintain your pancreas healthy and prevent prediabetes from progressing to Type 2 diabetes.
This has been demonstrated to improve insulin sensitivity, resulting in lower blood glucose levels.
The clinical trials show that turmeric has anti-hyperglycemic properties. Hyperglycemia is simply high blood sugar, and it can cause a variety of symptoms, including headaches, frequent urination, fatigue, and tiredness.
4. Beans
Beans can help lower blood sugar levels by stabilizing blood sugar levels and reducing the impact of high-GI meals. This is due to the fact that fiber slows down the digestive process, allowing blood sugar levels to remain constant for longer.
Instead of the rapid energy boost associated with simple carbohydrates, eating beans provides a constant supply of glucose.
Beans varieties including kidney, brown, blue, and black are high in vitamins and minerals like magnesium and potassium. They’re also quite high in fiber.
5. Leafy Greens
Many vitamins and minerals, including vitamin C and antioxidants that protect your heart and eyes, can be found in leafy greens.
Spinach
Even if consumed in high numbers, spinach is quite beneficial to diabetics. This water-soluble vegetable has a minor effect on blood sugar, making it an excellent choice for diabetics on a high-fiber, high-protein diet.
Lettuce
Lettuce is high in antioxidants, which help to protect the body from oxidative stress.
Lettuce is one of the lowest-calorie foods on the planet. The majority of lettuce varieties are high in vitamins A and K, although they all include a lot of fiber and water.
Vitamin K is crucial for blood clotting and bone health, and a serving of red-leaf lettuce has more than the daily requirement.
Kale
Kale is high in fiber, antioxidants, calcium, vitamins C and K, iron, and a variety of other nutrients that can aid in the prevention of a variety of diseases. Apart from vitamins, beta-carotene and zinc also help to remove harmful toxins from the body.
6. Garlic
Garlic can assist diabetics to lower their blood sugar, inflammation, LDL cholesterol, and blood pressure.
According to a recent study, garlic consumption can assist persons with type 2 diabetes lower their blood sugar levels. Garlic supplements in a reasonable amount, whether raw/cooked garlic or aged garlic extract, can help fight infections, lower bad cholesterol, and improve blood flow.
7. Avocados
Avocados are an excellent snack for diabetics they are high in vitamins, minerals, and fiber.
For blood sugar control, the low-carb, high-fiber ratio is ideal.
Avocado’s healthy fats can help you avoid diabetic complications like heart attacks and strokes, as well as make your insulin work more efficiently.
8. Greek Yogurt
According to a long-term study research article collecting over 100,000 participants’ health data, eating a daily dish of yogurt was correlated to an 18% decreased chance of acquiring type 2 diabetes.
Yogurt improves blood sugar control and lowers risk factors for heart disease, possibly due to the bacteria it contains.
Greek yogurt is a fantastic dairy alternative for diabetics since it includes twice as much protein as regular yogurt.
9. Selective Fruits
You could believe that fruits should be avoided at all costs. If you have diabetes, that is not the case! There are plenty of healthy fruits to choose from.
You can control your blood sugar levels by eating fruits with a low glycemic index.
The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. These are measured in a scale of 1 to 100.
According to the American Diabetes Association (ADA), GI scores are rated as:
- Low: 55 or below
- Moderate: 56 to 69
- High: 70 and above
Avoid syrups or other processed fruits with added sugar, and eat the fruit in its whole, natural form.
This list of fruits is good to add to your meal plan.
- Apples are a good source of fiber and vitamin C. The GI score for apple is 39.
- Orange is an abundant source of Vitamin C. The GI score for orange is 40.
- Pears are a good source of fiber and vitamin K. The GI score for Pears is 38.
- Apricots are rich in Fiber. The GI score for Apricots is 32.
- Kiwi is packed with Potassium, Fiber, and Vitamin C. The GI score for Kiwis is 39.
- Berries contain disease-Fighting Antioxidants. The GI score for Berries is 53.
- Cherries are anti-inflammatory. The GI score for Cherries is 20.
- Peaches contain Potassium, which helps to improve metabolism. The GI score for Peaches is 42.
10. Okra (Ladyfinger)
The fiber in the green, seedy section of the okra plant, lowers blood sugar by reducing sugar absorption from the intestines.
It’s high in polysaccharides and flavonoid antioxidants, which help reduce blood sugar levels. Rhamnogalacturonan, a molecule found in okra, has been discovered to be an antidiabetic compound.
Fiber should be obtained through meals rather than supplements. If you feel you need more fiber, gradually increase your intake.
Final Thought
Including the items listed above as part of a balanced diet may help lower your blood sugar levels, whether you have prediabetes, diabetes, or wish to lower your chance of acquiring these disorders.
However, bear in mind that the most significant elements in controlling blood sugar levels are your entire nutritional consumption, as well as characteristics such as your activity level and body weight.
