It’s important to eat food that controls your diabetes. A diet rich in vegetables, fruits, and healthful proteins can have significant benefits for people with diabetes.
Doctors and dietitians can work with people having type 1 and 2 diabetes to find the most beneficial food choices that work for them.
The following are the best foods for people with diabetes to eat and to maintain their sugar level.
Sweet potatoes in diabetes
Sweet potatoes are a traditional treatment for diabetes. They contain slow-release carbohydrates and the hormone adiponectin, a combination that helps keep blood sugar levels steady. They release sugar more slowly and do not raise blood sugar as much.
Sweet potatoes are also a great source of fiber, vitamin A, vitamin C, potassium.
People can enjoy sweet potatoes in a range of ways, including baked, boiled, roasted, or mashed. For a balanced meal, eat them with a source of lean protein and green leafy vegetables or a salad.
Whole grains in diabetes
A moderate amount of healthy whole grains may reduce the risk of complications like diabetic neuropathy, which is nerve damage resulting from high blood sugar. Whole grains contain high levels of fiber and more nutrients than refined white grains.
Eating a diet high in fiber is important for people with diabetes because fiber slows down the digestion process. Slower absorption of nutrients maintains blood sugar levels.
Good examples of whole grains to include in the diet are brown rice, whole-grain bread, whole-grain pasta, quinoa, millet, rye.
Research involving almost 200,000 men and women showed that eating brown rice can reduce the chances of developing diabetes by 16 percent, and other whole grains can reduce the chances even further.
Avocado used in diabetes
Avocados also have a higher percentage of protein about 4 grams than other fruits. Their sugar levels are also comparatively low. Avocados contain many essential vitamins and minerals.
Avocados are creamy and delicious. They are packed full of vitamins, nutrients, and fiber. The low-carb, high-fiber ratio is great for blood sugar stability. The good fats in avocado can help you prevent diabetes complications, like heart attack and stroke, and help you use your insulin more effectively.
Fatty Fish used in diabetes
Fatty fish is the healthiest food. It contains important omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and improve the way your arteries function after eating.
Certain fish are a rich source of both polyunsaturated and monounsaturated fats. These are salmon, mackerel, sardines, albacore tuna, herring, trout which have major benefits for heart health. The ADA report that a diet high in polyunsaturated and monounsaturated fats can improve blood sugar control and blood lipids in people with diabetes.
Instead of fried fish, which contain saturated and trans fats, people can try baked, roasted, or grilled fish. Pair with a mix of vegetables for a healthy meal choice.
A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease. In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers.
Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, which raise your blood sugar levels.
Spinach, kale, and other leafy greens are good sources of several vitamins and minerals, including vitamin C. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure.
In addition, leafy greens are good sources of the antioxidants lutein and zeaxanthin. These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications.
Cinnamon is a delicious spice with potent antioxidant activity. It can lower blood sugar levels and improve insulin sensitivity.
A recent analysis of 10 studies found that cinnamon may also lower cholesterol and triglyceride levels. Results from a clinical study published in the Diabetes Care journal in 2003 suggest that cassia cinnamon (cinnamon bark) improves blood glucose and cholesterol levels in people with type 2 diabetes, and may reduce risk factors associated with diabetes and cardiovascular disease.
Eggs provide amazing health benefits. Regular egg consumption may also reduce your heart disease risk in several ways.
Eggs decrease inflammation, improve insulin sensitivity, increase your good HDL cholesterol levels, and decrease bad LDL cholesterol.
In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels.
Eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.
A study from 2018 suggests that regularly eating eggs could improve fasting blood glucose in people with prediabetes or type 2 diabetes. The researchers here suggest that eating one egg per day could reduce a person’s risk of diabetes.
Chia seed is a good source of plant-based protein and fiber. It can help people manage type 2 diabetes. Chia seeds are a wonderful food for people with diabetes.
They’re extremely high in fiber, yet low in digestible carbs. The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed. Chia seeds may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. In addition, fiber can decrease the number of calories you absorb from other foods eaten at the same meal.
In one small-scale randomized controlled trial from 2017, people who were overweight and had type 2 diabetes lost more weight after 6 months when they included chia seeds in their diet compared with those who ate an oat bran alternative. You can sprinkle chia seeds over breakfast or salads, use them in baking, or add water to make a dessert.
Greek yogurt is a great dairy choice for diabetics. Protein-packed, low-fat Greek yogurt can be a good choice for diabetic patients. With a pudding-like texture and a slightly tart flavor. Greek yogurt also has more protein and fewer carbs and fewer sugars than traditional yogurt.
It contains prebiotics, it improves blood sugar control and reduces heart disease risk. Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.
Extra-Virgin Olive Oil
Extra-virgin olive oil is extremely beneficial for heart health. It contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, which are often at unhealthy levels in type 2 diabetes.
Olive oil was the only one shown to reduce heart disease risk. It also contains antioxidants called polyphenols. They reduce inflammation, protect the cells lining your blood vessels, keep your LDL cholesterol from becoming damaged by oxidation, and decrease blood pressure.
An Italian study found that adding extra virgin olive oil (EVOO) to foods reduces the glycemic index of meals, helping to protect against cardiovascular complications and Type 1 diabetes
Flaxseeds are a portion of incredibly healthy food. A portion of their insoluble fiber is made up of lignans, which can decrease heart disease risk and improve blood sugar control. Another study suggested that flaxseeds may lower the risk of strokes and potentially reduce the dosage of medication needed to prevent blood clots.
Flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness. Your body can’t absorb whole flaxseeds, so purchase ground seeds or grind them yourself. It’s also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.
Garlic is a herb with impressive health benefits. It has the potential to help manage blood sugar
Several studies have shown it can reduce inflammation, blood sugar, and LDL cholesterol in people with type 2 diabetes. It may also be very effective at reducing blood pressure. One clove of raw garlic contains only 4 calories and 1 gram of carbs.
Eating citrus fruits is a great way to get vitamins and minerals from the fruit without the carbohydrates.
Citrus fruits are also a great source of vitamin C, folate, potassium. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure.
Research has shown that citrus fruits, such as oranges, grapefruits, and lemons, have antidiabetic effects. Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antidiabetic effects of oranges.