Introduction
Diabetes is a condition that can affect your body’s ability to produce or use insulin, which regulates blood sugar. The result is that high blood sugar levels can occur and may not respond as well to medications as they should. Here are some foods you can add to your diet to help manage this disease:
These 10 foods are great for your diabetes diet.
1. Green Leafy Vegetables
2. Cinnamon
3. Fatty Fish
4. Chia Seeds
5. Greek Yogurt
6. Flaxseeds
7. Nuts
8. Apple Cider Vinegar
9. Garlic
10. Strawberries
1. green leafy vegetables
- Rich in vitamins, minerals and antioxidants
- Low in calories and high in fiber
- Good for your heart
Green leafy vegetables are rich in vitamins, minerals and antioxidants. They’re low in calories and high in fiber, so they’ll fill you up while keeping your blood sugar stable. The body can’t digest the fiber found in green leafy vegetables like spinach or kale, so it passes through to your colon where it forms a soft stool that helps prevent constipation. Additionally, these fruits aid digestion by increasing the rate at which your body absorbs nutrients from other foods you eat throughout the day.
2. Cinnamon
Cinnamon is a spice that can help control blood sugar levels. It’s also a good source of manganese and fiber, which may lower cholesterol and blood pressure. And cinnamon has been shown to lower the risk of heart disease.
Though there isn’t much research on how much cinnamon you should eat or how often, experts recommend trying it in reasonable amounts (about half a teaspoon daily).
3. Fatty Fish
Fatty fish is a good source of omega-3 fatty acids. Omega-3s have been shown to reduce inflammation and blood pressure, which can help prevent heart disease (1). They may also lower triglycerides, a type of fat in the blood (2).
The best way to get the most benefits from eating fish is by choosing different types that contain different amounts of omega-3s:
- Wild Alaskan salmon has more than twice as much EPA and DHA than farmed Atlantic salmon. If you eat it once per week, you’ll get all the benefits without any risk from pollutants such as PCBs and mercury.
- Farmed rainbow trout also contains high levels of EPA and DHA, but less than wild Alaskan salmon does. So if you want to eat this type of seafood more often than once per week, choose farmed rainbow trout instead!
4. Chia Seeds
Chia seeds are rich in omega-3 fatty acids, which protect your heart and promote weight loss. They’re also a good source of antioxidants, which prevent damage to cells. The benefits of chia seeds don’t end there: they’re high in fiber, protein and calcium—all essential nutrients that can help control diabetes.
Chia seeds are easy to add to your diet, too! You can sprinkle them over salads or yogurt or use them as an egg substitute in baked goods like muffins and waffles.
5. Greek Yogurt
Greek yogurt is a healthy food for people with diabetes. It is a good source of protein and calcium, as well as vitamin D.
Greek yogurt also contains probiotics, which can help balance the bacteria in your gut and improve your digestion. This can be especially helpful if you have trouble digesting sugars from fruits or vegetables.
6. Flaxseeds
Flaxseeds are a great source of omega-3 fatty acids, which have been shown to lower blood sugar levels and cholesterol levels. They also help prevent heart disease by lowering total and LDL cholesterol, improving blood flow and reducing inflammation in the arteries.
Flaxseeds can also help prevent cancer by preventing the growth of tumors. They inhibit human breast cancer cell proliferation and reduce tumor size in rats with breast cancer tumors.
7. Nuts
Nuts are a great source of protein and they contain healthy fats that can help you maintain a healthy weight, which is important for keeping your blood sugar levels stable. Nuts are also high in fiber, vitamins, minerals, antioxidants and phytochemicals. They’re also relatively low in carbohydrates and calories (about 170-200 per ounce).
Nuts have a high fat content (as much as 60 percent of the calories) but most of the fats are monounsaturated or polyunsaturated fatty acids — both excellent types of fat for your heart. They contain no cholesterol.
8. Apple Cider Vinegar
Apple cider vinegar is a great natural remedy for diabetes because it contains pectin, potassium, magnesium, calcium and vitamin C. Pectin helps lower blood sugar levels while potassium helps to regulate the heartbeat. Magnesium regulates blood pressure as well as heart rate while calcium also promotes strong bones and teeth. Apple cider vinegar also has anti-inflammatory properties which can help reduce pain in people with arthritis or other types of joint inflammation caused by high blood glucose levels such as rheumatoid arthritis or gout.
9. Garlic
Garlic is rich in antioxidants, and studies show that it can help lower blood pressure, cholesterol, and your risk of heart disease. It also appears to have anti-diabetic properties, lowering blood sugar levels in animal studies. Garlic may also improve insulin sensitivity and reduce oxidative stress—both important factors in preventing diabetes.
10. Strawberries
Strawberries are an excellent source of fiber, vitamin C and antioxidants. They also contain potassium and manganese. In addition, strawberries are low in calories (only about 50 per cup).
Conclusion
Following this diabetes diet plan is a great way to keep your blood sugar levels under control. It can also be used as part of your overall treatment plan for diabetes, including exercise and medication. If you want to learn more about how diet affects blood sugar levels in people with diabetes, check out our article on carbohydrate counting.
