Foods For Diabetes does not restrict what foods can be included in your diet, but these 10 are among the best to include in it.
When living with diabetes, finding a diet to suit both your comfort and blood sugar control may seem impossible. But don’t despair: there are numerous tasty food items suitable for diabetics that you can enjoy; rather than focus on which items to avoid when dealing with this illness, why not focus instead on which are essential to eating healthily for managing blood sugar and staying well overall. These top foods for diabetics offer abundant essential vitamins that can help manage your blood sugar and stay healthy throughout their lives!
This fragrant spice has been shown to reduce cholesterol and keep blood sugar more steady, according to studies published in Diabetes Care journal and other sources. Just 1/4 teaspoon daily was shown to significantly improve fasting blood sugar and cholesterol levels as reported in one such study, and numerous similar findings can be seen elsewhere. You can add it into smoothies, yogurt parfaits, oatmeal dishes or coffee drinks for an easy daily dose of cinnamon flavor without adding extra calories or salt! Plus – cinnamon adds flavor without extra sweeteners or sodium addition.
Walnuts have long been recognized for their benefits to heart health and blood sugar control. Their abundance of polyunsaturated fats have been shown to prevent or slow progression of conditions like diabetes and coronary illness – similar to how almonds, pistachios, and pecans also contain these important fats – helping lower carbohydrates while increasing protein and fat intake which makes nuts ideal for stabilizing blood sugar. Just watch your serving size; one 1/4-cup portion of shelled walnuts clocks in at 164 Calories!
Oats is one of the best whole grain breakfast foods to help stabilize blood sugar (the fiber helps limit any spikes), while also aiding with insulin sensitivity and further developing it. Oats contains beta-glucans – soluble fibers found within them that build up into liquid, and regulate your blood sugar by slowing the breakdown and absorption of carbohydrates from various food sources that you eat. Studies have also shown oats to be helpful with further increasing blood pressure, cholesterol and fasting insulin levels.
Dairy Foods Milk, cheese and yogurt have long been associated with healthy bones; in addition they provide protein to satisfy hunger. Milk has also been found to assist in stabilizing blood sugar levels; eating an abundance of these dairy products could reduce the risk of diabetes.
Studies indicate you don’t necessarily need to choose low-fat dairy. A large analysis from Harvard and Tufts researchers discovered that eating full-fat (or whole) dairy was associated with reduced diabetes risks. Perhaps due to its higher fat content keeping you feeling satisfied for longer and preventing any cravings later, but remember full-fat is higher in calories than its nonfat counterparts.
No matter whether you opt for nonfat or full-fat dairy, it’s vital that you observe added sugars, as these can contribute to significant calories as simple carbs.
Beans are packed with fiber and protein to keep you feeling fuller for longer. Plus, beans provide about 20 grams of carbohydrates per half-cup serving – according to one Canadian study! One Canadian study also indicated that adding one or more cups of beans regularly would be advised by medical practitioners as helping control blood sugar and bring down their blood pressure levels. Beans are inexpensive and highly versatile – try switching things up by including different varieties such as black pinto garbanzo or cannellini beans into veggie-packed salads or soups for variety!
Like its fellow cruciferous foods (kale, cauliflower and Brussels sprouts), broccoli contains an antioxidant known as sulforaphane that can help control blood sugar and protect blood vessels from damage associated with diabetes. Not only is broccoli low-cal and carbs (1 cup of cooked hacked florets has only 55 calories and 11 grams of carbohydrates) – it’s also packed full of vitamin C and iron for good measure! So go ahead and slather a generous portion of this great for-you green vegetable!
Quinoa, an incredible source of protein-rich whole grains, makes an excellent alternative to white pasta and white rice. Each 1/2-cup serving provides 3 grams of fiber and 4 grams of protein – this slow digesting food keeps you fuller for longer and prevents your blood sugar spike. Furthermore, quinoa is considered a complete plant protein source because it includes all nine essential amino acids essential to building muscle; additionally it’s rich in minerals such as iron and magnesium!
Spinach is one of the best sources of magnesium, an essential mineral that enables your body to use insulin more effectively to absorb sugars in your blood and manage blood sugar. Not only that but this verdant green boasts vitamins K and folate as well as just 2 grams of carbohydrates and 14 calories in one 2-cup serving! Add it raw baby spinach salads or saute with garlic and olive oil for a tasty side dish option!
9. Olive Oil
This Mediterranean diet staple plays a powerful role in managing diabetes due to its high monounsaturated unsaturated fat, or MUFA, content. Studies have demonstrated that eating an abundance of MUFAs helps keep blood sugar under control by decreasing insulin resistance and helping cells respond more readily to your body’s own insulin supply. There’s no reason to fear the fat found in olive oil; while its calories exceed that found in carbohydrates gram for gram, olive oil’s saturated MUFA content helps you feel full while helping absorb key vitamins A & E into the body’s tissues allowing better absorption by your cells as well.
Salmon is not only high in protein but it is also an abundant source of omega-3 unsaturated fatty acids which have numerous health benefits for our hearts, such as reducing blood pressure and raising HDL (good) cholesterol levels. Other forms of fish, like mackerel and sardines that contain these beneficial oils also offer these protective effects; especially relevant to those living with diabetes who face greater risks for cardiovascular disease.