If you have diabetes, you know how tough it is to monitor your blood sugar levels and manage your diet. Certain foods produce big spikes in blood sugar, while others actually lower it, yet many individuals go through years of trial and error before discovering what works best for them.
We’ve been able to discover some foods are superior than others thanks to years of research findings. In this article, we’ll go through the top ten foods for diabetes management and blood sugar control.
Consider diabetic meal planning to get the most out of your diet. Planning and cooking meals ahead of time will help you save time and energy during the week by reducing the likelihood of snacking or unhealthy eating.
Vegetables that aren’t starchy
As a diabetic, non-starchy veggies are one of the finest foods to consume. They’ll not only fill you up, but they’ll also provide you with necessary vitamins and minerals that will help you control your blood sugar. You may eat as many non-starchy vegetables as you like without worrying about excessive blood sugar surges because they’re a full food with trace amounts of sugar and high fibre levels.
Choose fresh, tinned, or frozen vegetables with no additional salt or sauce to get the most out of your non-starchy vegetables.
• Artichokes • Asparagus • Avocados • Broccoli • Cabbage • Cauliflower • Celery • Cucumbers • Green Beans • Hearts of Palm • Mushrooms • Olives • Onions • Squashes • Tomatoes • Zucchini Green Leafy Vegetables
Non-starchy veggies include many of the best leafy greens, but they require their own section. Leafy greens are high in nutrients and have a lower carbohydrate digestibility than other vegetables. This implies that no matter how many you eat, your blood sugar level will not rise significantly. Spinach and kale are two of the best leafy greens to include in your daily diet because they are high in vitamin C. Vitamin C can assist persons with type 2 diabetes control their diabetes and improve their overall health. Leafy greens also include antioxidants that aid in the prevention of diabetes problems in the eyes.
Fatty fish should be a part of everyone’s diet, whether they have diabetes or not. It’s one of the healthiest foods you can eat, with a long list of advantages. Fatty fish, such as salmon and anchovies, provide a considerable amount of the omega-3 fatty acids DHA and EPA, which can protect your heart from diabetes-related problems. Following ingestion, DHA and EPA both protect your blood vessels, reduce inflammation, and increase the function of your arteries. Because diabetes practically doubles your risk of heart disease and stroke, integrating fatty fish into your diet can help you avoid significant consequences.
Eggs and Nuts
Nuts and eggs are two more fatty foods that can help regulate diabetes and lower blood sugar levels. Nuts are high in fibre and contain little digestible carbohydrates, so they won’t spike your blood sugar. It’s vital to distinguish between different types of nuts, too, because some of them have a lot of digestible carbs. Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts are the finest nuts for diabetics. If you’re trying to lose weight, limit your intake of nuts. Despite the fact that they’re abundant in beneficial fats, they’re still fat and shouldn’t be consumed in excess.
Eggs are also a good source of healthy fats, which can help with diabetes management. They can help you increase your insulin sensitivity and reduce inflammation while also delivering antioxidant advantages that help minimize free radicals in your body and protect you from disease. If you’re going to eat eggs, make sure you get the yolk because that’s where the majority of the nutrients reside.
Fats from nature
Extra-virgin olive oil has long been recognized for its numerous health advantages. It has a lot of antioxidants that assist to reduce inflammation, protecting your cells, and lowering blood pressure. It is one of the most beneficial oils for lowering the risk of heart disease. 3 To reap all of the health advantages, use pure extra-virgin olive oil and sprinkle it on salads, use it in marinades, or cook meats and vegetables with it.
Apple Cider Vinegar is a vinegar made from apples.
There’s a reason why apple cider vinegar is so popular among health food devotees. When combined with high-carbohydrate meals, fermented acetic acid improves insulin sensitivity, lowers fasting blood sugar levels, and reduces blood sugar response by up to 20%. Because apple cider vinegar has high acidity, it’s best taken by the tablespoon mixed with water to avoid hurting your teeth and oesophagus. Start with one teaspoon and work your way up according to how you feel.
Spices like cinnamon and turmeric have a lot of power, especially when it comes to diabetes management. To achieve the best benefits, you should include cinnamon and turmeric in your diet on a daily basis, and doing so is simple with a few simple steps.
Cinnamon can be used to enhance the flavour and provide a little kick to practically any cuisine or drink. Cinnamon has been proven to help lower blood sugar levels, enhance insulin sensitivity, and lower haemoglobin A1c levels in people with diabetes.
Snack on a cup of strawberries if you’re searching for something sweet. Strawberries are high in antioxidants, and studies have shown that they can lower cholesterol and insulin levels after a meal. 3 If strawberries aren’t your thing but you still want to eat fruit every day, try raspberries, blues, or blackberries, which have less sugar than other fruits like apples and bananas.
We hope these tips help!