Controlling blood sugar levels is crucial for diabetics. Several of the greatest dishes Controlling blood sugar levels is crucial for diabetics. Some of the best foods for people with diabetes are those that are high in protein and low in sugar like avocado and fatty fish. For people with diabetes are those that are high in protein and low in sugar like avocado and fatty fish.
It’s not hard to figure out what foods are best to eat when you have diabetes.
To keep things simple, your main focus should be on managing your blood sugar levels.
It’s also important to eat foods that help prevent diabetes complications such as heart disease.
Diabetes can be prevented and managed in large part by changing your diet.
The top 16 foods for those with diabetes, both type 1 and type 2, are listed here.
The best foods for people living with diabetes
1. Fatty fish:
High-quality sources of the heart-healthy omega-3 fatty acids DHA and EPA include salmon, sardines, herring, anchovies, and mackerel.
Regularly getting enough of these fats is especially important for people with diabetes, who have a higher risk of heart disease and stroke.
DHA and EPA protect the cells lining blood vessels, reduce markers of inflammation, and may help improve the functioning of your arteries.
Research indicates that people who regularly eat fatty fish have a lower risk of acute coronary syndromes, such as heart attacks, and are less likely to die from heart disease.
Studies show that eating fatty fish can also help regulate blood sugar.
A study involving 68 overweight or obese adults found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels compared to participants who consumed lean fish.
High-quality protein, which makes you feel full and helps control blood sugar levels, is another benefit of eating fish.
2. Green leafy vegetables:
Leafy green vegetables are extremely nutritious and low in calories.
They are also very low in carbohydrates that are digestible or absorbed by the body, so they do not significantly affect blood sugar levels.
Vitamin C is one of the many vitamins and minerals that are abundant in spinach, kale, and other leafy greens.
Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes and may have greater vitamin C needs.
In addition to its potent antioxidant properties, vitamin C also has anti-inflammatory properties.
Increasing dietary intake of vitamin C-rich foods may help people with diabetes increase serum vitamin C levels by reducing inflammation and cell damage.
3. Avocado:
Avocados contain less than 1 gram of sugar, low carbs, high fiber, and healthy fats, so you don’t have to worry about them spiking your blood sugar levels.
Avocado consumption is also associated with an improvement in overall diet quality and a significant reduction in body weight and body mass index (BMI).
This makes avocados an ideal snack for people with diabetes, especially because obesity increases your chances of developing diabetes.
Avocados may have specific properties to prevent diabetes.
AvoB, a fat molecule exclusive to avocados, has been shown in a 2019 mouse study to lower insulin resistance by inhibiting incomplete oxidation in the pancreas and skeletal muscle.
To prove the link between avocados and preventing diabetes, more human research is required.
4. Eggs:
There are several ways in which regular egg consumption lowers the risk of heart disease.
Eggs can reduce inflammation, improve insulin sensitivity, increase HDL (good) cholesterol levels, and change the size and shape of LDL (bad) cholesterol.
A 2019 study found that eating a high-fat, low-carb egg breakfast could help people with diabetes manage their blood sugar levels throughout the day.
Consuming eggs has been associated in the past with heart disease in diabetics.
But a more recent review of controlled studies found that eating 6 to 12 eggs a week as part of a nutritious diet does not increase heart disease risk factors in people with diabetes.
Furthermore, a small body of research indicates that eating eggs may lower the risk of stroke.
5. Chia seeds:
Chia seeds are a wonderful food for people with diabetes.
They are extremely high in fiber, but low in digestible carbohydrates.
In fact, 11 of the 12 grams of carbohydrates in a 28-gram serving of chia seeds are fiber, which doesn’t raise blood sugar.
The viscous fiber in chia seeds can actually lower blood sugar levels by slowing the rate at which food moves through the intestines and is absorbed.
Because the fiber in chia seeds reduces hunger and increases feelings of fullness, they can assist you in reaching a moderate weight. Chia seeds may also support diabetics’ ability to control their blood sugar levels.
A study involving 77 adults with overweight or obesity and a diagnosis of type 2 diabetes found that eating chia seeds promoted weight loss and helped maintain good glycemic control.
Chia seeds have also been demonstrated to help lower inflammatory markers and blood pressure.
6. Beans:
Beans are convenient, nutritious and super healthy.
One type of legume that is high in B vitamins, fiber, and healthy minerals like magnesium, potassium, and calcium is beans.
Additionally, they have a very low glycemic index, which is crucial for diabetic care.
Beans can also help prevent diabetes.
More than 3,000 high-risk participants in a study on cardiovascular disease found that individuals who consumed more legumes had a lower risk of type 2 diabetes.
7. Greek yogurt:
An 18% decreased risk of type 2 diabetes was associated with a daily serving of yogurt, according to a long-term study that included health data from over 100,000 participants.
If losing weight is a personal goal of yours, it might also assist with that.
Studies show that yogurt and other dairy products can lead to weight loss and improved body composition in people with type 2 diabetes.
Yogurt contains high amounts of calcium, protein, and a unique kind of fat called conjugated linoleic acid (CLA), which helps prolong feelings of fullness.
Additionally, Greek yogurt contains only 6 to 8 grams of carbohydrates per serving, a lower amount than conventional yogurt.
It is also richer in protein, which can promote weight loss by reducing appetite and therefore decreasing calorie intake.
8. Nuts:
Nuts are delicious and nutritious.
Most types of nuts contain fiber and are low in net carbohydrates, although some contain more than others.
Research on a variety of nuts has shown that regular consumption can reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels.
Dried fruit may also help people with diabetes improve heart health.
A 2019 study involving more than 16,000 participants with type 2 diabetes found that eating nuts – such as walnuts, almonds, hazelnuts and pistachios – reduces the risk of heart disease and death.
Research also indicates that dried fruit can improve blood glucose levels.
A study conducted on people with type 2 diabetes found that daily consumption of walnut oil improved blood glucose levels.
This finding is important because people with type 2 diabetes often have elevated insulin levels, which are linked to obesity.
9. Broccoli:
Broccoli is one of the most nutritious vegetables around.
A half cup of cooked broccoli contains just 27 calories and 3 grams of digestible carbohydrates, along with important nutrients like vitamin C and magnesium.
Broccoli can also help manage blood sugar levels.
One study found that consuming broccoli sprouts led to lower blood sugar levels in people with diabetes.
It is most likely sulforaphane—a compound present in cruciferous vegetables like broccoli and sprouts—that is causing this drop in blood glucose levels.
10. Extra virgin olive oil:
Extra virgin olive oil contains oleic acid, a type of monounsaturated fat that can improve glycemic management, reduce fasting and post-meal triglyceride levels and has antioxidant properties.
This is important because people with diabetes tend to have difficulty managing their blood sugar levels and have high triglyceride levels.
Oleic acid can also stimulate the satiety hormone GLP-1.
In a large analysis of 32 studies looking at different types of fats, olive oil was the only one shown to reduce the risk of heart disease.
Olive oil also contains antioxidants called polyphenols.
Polyphenols reduce inflammation, protect the cells lining blood vessels, prevent oxidation from damaging LDL (bad) cholesterol, and reduce blood pressure.
Because extra virgin olive oil is unrefined, it keeps its healthful qualities and antioxidants.
Be sure to choose extra virgin olive oil from a reputable source, as many olive oils are mixed with cheaper oils such as corn and soybean.
11. Flaxseeds:
Also known as common flax or flaxseed, flaxseeds are high in heart-healthy omega-3 fats, fiber, and other unique plant compounds.
Some of their insoluble fiber is made up of lignans, which may help reduce the risk of heart disease and improve blood sugar management.
A substantial correlation was discovered between whole flaxseed supplementation and a drop in blood sugar levels in a review that examined 25 randomised clinical trials.
Flaxseeds can also help lower blood pressure.
A 2016 study involving participants with prediabetes found that taking flaxseed powder daily lowered blood pressure, but did not improve glycemic management or insulin resistance.
More research is needed to study how flaxseeds can help prevent or manage diabetes.
But overall, flaxseeds are beneficial for heart and gut health.
Additionally, flaxseeds are very rich in viscous fiber, which improves gut health, insulin sensitivity and feelings of satiety.
12. Apple cider vinegar and vinegar:
Both regular vinegar and apple cider vinegar are loaded with health benefits.
Despite being made from apples, the fruit’s sugar ferments into acetic acid. There are fewer than 1 gram of carbohydrates per tablespoon in the finished product.
A meta-analysis of six studies, involving 317 individuals with type 2 diabetes, found that vinegar improved HbA1c and fasting blood sugar levels.
In addition to its potential health benefits, apple cider vinegar may also have antibacterial and antioxidant qualities. However, more research is required to validate its health benefits.
To incorporate apple cider vinegar into your diet, start with 4 teaspoons mixed in a glass of water daily before each meal. Remember that if you want a milder taste, you might want to use one teaspoon per glass of water. Up to four tablespoons daily in total.
13. Strawberries:
The red color of strawberries is caused by anthocyanins, which are powerful antioxidants.
Additionally, they contain plant compounds called polyphenols, which have antioxidant qualities.
A 2017 study found that consuming strawberry and cranberry polyphenols for 6 weeks improved insulin sensitivity in overweight and obese adults who did not have diabetes.
This is significant because excessive blood sugar levels can result from low insulin sensitivity.
A 1-cup serving of strawberries contains about 53.1 calories and 12.7 grams of carbohydrates, three of which are fiber.
Additionally, this serving offers more than 100% of the recommended daily intake (RDI) of vitamin C, which has additional heart-healthy anti-inflammatory benefits.
14. Garlic:
Thanks to its small size and low calorie content, garlic is incredibly nutritious.
One clove (3 grams) of raw garlic, which corresponds to approximately 4 calories, contains:
- Manganese: 2% of the Daily Value (DV)
- Vitamin B6: 2% of the DV
- Vitamin C: 1% of the DV
- Selenium: 1% of the DV
- Fiber: 0.06 grams
Research indicates that garlic helps improve blood sugar management and may help regulate cholesterol.
Although many studies establishing garlic as a proven healthy option for people living with diabetes include abnormal amounts of garlic in the diet, the meta-analysis cited above only included servings of 0.05 to 1.5 grams.
For context, one clove of garlic is equivalent to about 3 grams.
Research also indicates that garlic may help reduce blood pressure and regulate cholesterol levels.
15. Pumpkin:
With its multitude of varieties, pumpkin is one of the healthiest vegetables available.
The dense, filling food is quite low in calories and has a low glycemic index.
Winter varieties have a hard shell and include acorn, squash and butternut.
Summer squash has a soft skin that can be eaten. The most common types are courgettes and Italian pumpkin.
Like most vegetables, pumpkin contains beneficial antioxidants. Squash is a fantastic substitute for sweet potatoes because it is lower in sugar.
Research shows that pumpkin polysaccharides, also found in pumpkin, improve insulin tolerance and decrease serum glucose levels in rats.
Although there is very little research in humans, one small human study found that pumpkin reduced high blood glucose levels quickly and effectively in people with diabetes who were seriously ill.
More human studies are needed to confirm the health benefits of pumpkin.
But the health benefits of pumpkin make it a great addition to any meal.
16. Shirataki noodles:
Shirataki noodles are wonderful for diabetes and weight management.
These noodles are rich in glucomannan fiber, which is extracted from konjac root.
This plant is grown in Japan and processed into the form of noodles or rice known as shirataki.
Glucomannan is a type of viscous fiber, which helps you feel full and satisfied.
Additionally, it has been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome.
In one study, glucomannan significantly reduced fasting blood glucose, serum insulin, and cholesterol levels in rats with diabetes.
A 3.5-ounce (100-gram) serving of shirataki noodles also contains just 3 grams of digestible carbohydrates and just 10 calories per serving.
However, these noodles are usually packaged with a liquid that has a fishy odor and you need to rinse them very well before using.
Then, to ensure a consistency similar to that of tagliatelle, cook them for several minutes in a pan over high heat without adding fat.
Take Away:
When diabetes is not well managed, the risk of several serious diseases increases.
But eating foods that help control blood sugar, insulin and inflammation can dramatically reduce the risk of complications.
Just remember that while these foods can help manage blood sugar, the most important factor in healthy blood sugar management is eating an overall nutritious and balanced diet.