Best Foods to Control Diabetes

Knowing what foods are okay for you to eat when you’re diabetic can be hard.

Your goal is to control your blood sugar, and it’s also important to eat food that won’t lead to obesity and heart disease.

Your diet plays a huge role in stopping diabetes and maintaining your health even when you’re diabetic.

Here are foods that are best if you have type 1 or type 2 diabetes.

1. Seared Salmon

Salmon is rich in omega-3 fatty acids. So are sardines, anchovies, and mackerel. Eating enough of these on a weekly basis will help you reduce your heart disease and stroke risk.

Salmon is said to improve artery function and blood sugar. It’s rich in protein, so you feel full faster.

2. Leafy Vegetables

These are extremely healthy, low in carbs, and won’t affect your blood sugar too much.

Vegetables like spinach and kale are great sources of vitamins and minerals like vitamin C.

Evidence shows that people with diabetes have low vitamin C levels. It’s an antioxidant with anti-inflammatory properties. Eating foods rich in vitamin C reduces inflammation and cell damage.

3. Avocado

Avocados contain only a few amounts of sugar, carbs, and they’re also high fiber and rich in good fats. Avocado is said to improve your diet quality and lower your body weight.

It’s a great snack for diabetics who want to lose weight. Some studies even point out to Avocados having properties that prevent diabetes.

4. Eggs

Eggs are a great source of protein. It decreases inflammation, and increase insulin sensitivity and good cholesterol. It’s one of the best foods to eat so you become full faster. It’s also not that expensive to buy and prepare.

Studies show that consumption of eggs reduces one’s risk of stroke and eye diseases.

5. Chia Seeds

Chia seeds are a great addition to a diabetic’s diet. They’re high fiber and low in digestible carbs.

They say the viscous fiber in chia seeds will lower your blood sugar levels and slows the movement of food in your gut, therefore allowing your body to absorb food better.

6. Beans

Beans are nutritious and ultra healthy. They’re rich in B vitamins, fiber, and minerals like potassium, calcium, and magnesium.

Beans belong in the lower brackets of the glycemic index. In a 3,000 participant study, those who had a higher consumption of beans had a 35% reduced chance of contracting type 2 diabetes.

7. Yogurt

Yogurt is one of lesser evil dairy choices for people with diabetes. Research tells us that eating yogurt will improve blood sugar management because of the probiotics it holds.

Eating yogurt has also been linked to lower blood glucose and less insulin resistance.

A fat in yogurt called conjugated linoleic acid or CLA reduces your appetite and makes it easy to resist foods.

8. Nuts

Nuts are a tasty and nutritious snack. All kinds of nuts are rich in fiber and low in carbs. You can go for almonds, brazilian nuts, cashews, pistachios, walnuts, hazelnuts, macadamia, and pecans.

Nuts are said to improve heart health and lower one’s risk of heart disease.

9. Broccoli

In the wide selection of vegetables, broccoli remains at the top healthiest with only 27 calories in one cup. It’s rich in vitamin C and magnesium. Broccoli helps in managing blood sugar levels, said to be because of sulforaphane, a chemical found in broccoli and its sprouts.

10. Olive Oil

Olive oil is great for heart health. It has oleic acid which improves glycemic management and triglyceride levels.

It also has antioxidants like polyphenols which reduce inflammation, and protect blood vessels.

11. Strawberries

Strawberries are one of the best foods for diabetics. They have antioxidants called anthocyanins proven to reduce cholesterol and manage insulin levels better after a meal.

Strawberries also have polyphenols, which have antioxidant properties. A cup of strawberries has about 46 calories and only 11 grams of carbs, 3 of those are fiber.

12. Garlic

Garlic is a great healthy snack. If you feel like munching on something, you can even slice some, fry them, and eat them when they’re golden brown. You can put it in every meat viand, especially tomato-based and curry-based dishes.

It’s rich in manganese, vitamin B6, vitamin C, selenium, and fiber.

13. Pumpkin

Pumpkin also belongs in the lower part of the glycemic index. It’s great in coconut milk as well as a soup in itself. You only have to boil it and put it in a food processor. Carefully observe the addition of water in the squash mixture to achieve a perfect soup consistency. Top it off with cream and nuts to make it palatable.

Pumpkin is rich in polysaccharides that improve insulin tolerance and decrease high blood glucose fast.

Summary

When you don’t manage your food well while diabetic it can lead to some serious complications. Eat foods that make you feel light, healthy, and free of sickness. It’s your responsibility to know at a young age what foods your body responds well to.