Maintaining healthy blood sugar levels is vital for individuals with diabetes. Besides proper medical care and lifestyle modifications, a well-balanced diet has a vital role in managing diabetes effectively. Here are the top 10 foods that can help control diabetes and lower blood sugar levels:
Non-Starchy Vegetables
Non-starchy vegetables are an excellent choice for individuals with diabetes as they offer exceptional health benefits. These vegetables are rich in essential minerals and vitamins that help regulate blood sugar levels. Since they are whole foods with minimal sugar content and high fiber levels, they can be enjoyed without worrying about spikes in blood sugar. Fresh vegetables are better than canned or frozen vegetables loaded with added salt or sauce. Examples of non-starchy vegetables include artichokes, broccoli, asparagus, cabbage, green beans, cauliflower, celery, tomatoes, cucumbers, hearts of palm, mushrooms, olives, onions, avocados, squashes, zucchini, and more.
Fatty Fish
Fatty fish provide significant amounts of omega-3 fatty acids like DHA and EPA, which protect the heart from potential diabetes-related complications. These fatty acids support blood vessel health, reduce inflammation and enhance arterial function. Considering that individuals with diabetes have a higher risk of heart disease and stroke, incorporating fatty fish into a balanced diet can help reduce the chances of serious complications while providing satiating protein.
Leafy Greens
Leafy greens have lesser digestible carbs and more nutrients. This means that consuming leafy greens such as spinach and kale will have minimal impact on blood sugar levels regardless of the quantity consumed. Additionally, these greens are high in vitamin C, which is immensely beneficial in managing diabetes, promoting well-being, and protecting against diabetic complications that affect the eyes.
Nuts and Eggs
Nuts and eggs are other healthy options that aid in blood sugar management for individuals with diabetes. Nuts are rich in fiber and low in digestible carbs, which makes them suitable for maintaining stable blood sugar levels. However, it is important to select certain types of nuts like almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts.
Eggs are known to improve insulin sensitivity, reduce inflammation, and offer antioxidant benefits that protect against diseases. Even the yolk is recommended as it contains most of the nutrients.
Cinnamon and Turmeric
Spices like cinnamon and turmeric are incredibly wonderful in controlling diabetes. Cinnamon controls blood sugar levels, improves insulin sensitivity, and reduces hemoglobin A1c levels. Turmeric reduces inflammation and blood sugar levels, lowers the risk of heart disease, and benefits kidney health. Mixing turmeric with a pinch of black pepper enhances the absorption of curcumin (an essential compound present in turmeric) in the body by up to 2,000%.
Seeds
Seeds like flax seeds and chia seeds have been found to be beneficial in diabetes management. Chia seeds are rich in fiber, low in digestible carbs, and can lower blood sugar levels. Flaxseeds are known to improve blood sugar control, lessen the risk of stroke and heart disease. Flaxseeds should be roasted and/or ground before consuming. Whole flaxseeds are difficult to absorb.
Apple Cider Vinegar
The fermented acetic acid in apple cider vinegar helps improve insulin sensitivity. It also reduces fasting blood sugar levels and blood sugar response when consumed with meals that are rich in carbs. Diluting apple cider vinegar with water is advisable to avoid damaging teeth and the esophagus.
Strawberries
Strawberries are a sweet option that offers antioxidant benefits and has been shown to reduce cholesterol and insulin levels after a meal. If you are not fond of strawberries, then you can have other types of berries like raspberries, blueberries, or blackberries. Like strawberries, they also have low sugar content compared to fruits like apples and bananas.
Dairy Rich in Probiotics
Dairy foods rich in probiotics are immensely beneficial for health. Greek yoghurt is high in probiotics and low in sugar. It improves blood sugar control and lessen the risk of heart disease. It is best to select unflavored Greek yoghurt to avoid added sugars and excessive processing, which can contribute to blood sugar spikes.
Natural Fats
Incorporating natural fats into the diet helps control diabetes. Extra-virgin olive oil is known for its huge health benefits. It helps lessen the risk of heart disease and has antioxidant properties that reduce inflammation, protect cells, and lowers blood pressure. Other beneficial natural fats include various nut oils, coconut oil, chicken fat, avocado oil, tallow, duck fat, lard, coconut milk, and unsweetened coconut cream.
How to Get Tested for Diabetes
If you feel you have signs and symptoms of diabetes, you can visit Cadabams Diagnostics. We are a trusted diagnostic centre in Bangalore that offers diabetes testing services including diabetic packages, along with several other tests, for you. Call us to learn more about our services.