What are the Best Foods for Diabetics – Foods to Eat for Diabetes Control

best foods for diabetics

Figuring out what to eat when you have diabetes can be a real tough task. Therefore, the main intent should be to control your blood sugar level. Nevertheless, consuming certain foods can help in managing blood sugar levels. Yes, you read it right. So, what are the best foods for diabetics? 

Your diet plays a significant role in managing and preventing diabetes. A diet loaded with fruits, vegetables, and healthful proteins can be highly beneficial for people with diabetes. Here is an article with the best foods for diabetics.

Ideal Diet for Diabetes

We understand that living with diabetes could be difficult, but you do not have to feel deprived. You can learn to make healthy choices and consume balances means including the foods that you enjoy. 

Starchy and sugary carbohydrates can lead to an increase in blood sugar levels. However, you can include these foods in the right portion and make a balanced meal. 

If you have diabetes, it is essential to monitor the overall amount of carbohydrates present in the meal. The need for carbohydrates varies on the basis of different factors like medications and activity levels. 

It is better to consult a dietitian in order to get an idea of how much carbohydrates to include in the diet. A dietitian will provide you with the right carbohydrate guidelines. According to the American Diabetes Association (ADA), the diet for people with diabetes should be as follows (Source).

  • It should include fruits and vegetables
  • Opt for foods with less added sugar
  • Consume lean protein
  • Avoid trans fats

What are the Best Foods for Diabetics

Some foods are really beneficial for diabetic patients as they are effective in controlling diabetes. Here is a list of the best foods for diabetes. 

Green Leafy Vegetables

Green leafy vegetables are low in calories and highly nutritious, which makes the best food for diabetes. They are also one of the best iron-rich foods

Another best thing about them is that they are low in digestible carbs, so they do not remarkably affect our blood sugar levels. Green leafy vegetables like kale and spinach are loaded with various vitamins and minerals, including vitamin C. 

Vitamin C is a potent antioxidant and has amazing anti-inflammatory properties. Increasing the consumption of foods rich in vitamin C can help individuals with diabetes in reducing cellular damage and inflammation. 

Fatty Fish

Fatty fish is considered one of the healthiest foods. Popular varieties like herring, salmon, anchovies, mackerel, and sardines are loaded with omega-3 fatty acids, EPA, and DHA, which are highly beneficial for heart health. 

We all need a specific amount of healthy fats in order to keep the body functioning and manage a healthy heart and brain. 

Getting sufficient amounts of these fats on a regular basis is highly essential for people with diabetes and an increased risk of stroke and other heart diseases. 

A diet rich in monounsaturated and polyunsaturated fats can help in enhancing blood lipids and blood sugar control in individuals with diabetes. 

If you are a vegetarian, you can opt for seaweeds like spirulina and kelp to be an alternative for these fatty acids.  

Whole Grains

Whole grains are loaded with fibers and other nutrients as compared to refined white grains. 

For people with diabetes, it is essential to consume a diet rich in fiber as it slows down the process of digestion. Slower absorption of nutrients can help in managing stable blood sugar levels. 

Whole grains and whole wheat are also low on the glycemic index scale as compared to rice and white bread. It means they have less impact on our blood sugar, which makes them the best food for diabetes control. 

Some of the best whole grains include brown rice, buckwheat, whole-grain bread, rye, quinoa, bulgur, millet, and whole-grain pasta. You can swap white pasta or white bread with whole-grain options. 

Eggs

Eggs are loaded with a wide range of health benefits. They are one of the best foods to keep you satisfied and full. In fact, consuming eggs regularly can help reduce the risk of heart diseases in various ways. 

Eggs are highly beneficial to increase good cholesterol levels, change the size and shape of bad cholesterol levels, and decrease inflammation. In addition to this, they are also helpful in improving insulin sensitivity.  

Eggs are effective to improve the risk factors related to heart disease, protect eye health, keep you feeling full, and promote appropriate management of blood sugar, which makes them a good choice to include in a diabetic diet. 

Avocados

Avocados are the best food for diabetes control. They contain fewer carbohydrates, sugar quantity less than one gram, high fiber content, and healthy fats. Therefore, if you consume avocados, you do not have to worry about sugar levels (Source). 

Consumption of avocados is also related to improved diet quality and remarkably low body mass index and body weight. These qualities make them an ideal food for diabetics. It is also a perfect choice for people with obesity as the issue increases the risk of developing diabetes. Avocados might also have properties associated with diabetes prevention. 

Beans

Beans are the perfect answer to the question of what are the best foods for diabetics. They are an amazing source of plant-based protein. In addition to this, they are good to satisfy the appetite, which helps in reducing the overall carbohydrate intake. 

Beans are low on the scale of the glycemic index and are good for the regulation of blood sugar as compared to other starchy foods. 

Beans are also good to manage blood sugar levels. They contain complex carbohydrates, so our body digests them slowly as compared to other carbohydrates. 

Consuming beans helps in weight loss and is also beneficial to regular cholesterol and blood pressure. Some of the popular bean choices include pinto beans, kidney beans, adzuki beans, black beans, navy beans, and pinto beans. 

Chia Seeds

Chia seeds are rich in antioxidants and omega-3, which makes them fall in the list of diabetic diet food lists. They are also a rich source of fiber and plant-based protein. In addition to this, they are low in digestible carbs. 

They are a wonderful choice for people with diabetes. The viscous fiber present in chia seeds is good to lower your blood sugar levels by slowing the rate of food moving through our gut.

Chia seeds can also help you in attaining a healthy weight as fiber makes you feel full. 

In people with diabetes, chia seeds can also help in maintaining glycemic management. Moreover, chia seeds also help in reducing inflammatory markers and blood pressure, which makes them a superfood. 

Nuts

Nuts are highly nutritious and delicious. All types of nuts are low in net carbs and rich in fiber, and some are more nutritious than others. 

Various research presents evidence that the consumption of nuts might help in lowering blood sugar and reducing inflammation. Nuts are highly beneficial to improve heart health in people with diabetes. Certain studies also present evidence that nuts are good to enhance blood sugar levels. 

Some studies also state that consuming walnut oil on a daily basis is good to improve glucose levels, which makes it one of the best foods for type 2 diabetes. 

Greek Yogurt

Greek yogurt is an amazing dairy choice for people with the issue of diabetes. Certain studies present evidence that greek yogurt might help in enhancing blood sugar management. Moreover, it is also beneficial to reduce the risk of heart disease. It might be due to the presence of probiotics in it (Source). 

Yogurt consumption is also good to lower blood glucose levels and insulin resistance. In addition to this, yogurt might also reduce the risk of diabetes. 

Greek yogurt is also a rich source of protein that might help in weight loss by increasing the feeling of fullness and decreasing calorie intake. 

Extra-Virgin Olive Oil

It is an amazing food choice for heart health. Extra virgin olive oil contains oleic acid, which is monounsaturated fat. It helps in healthy glycemic management and reduces the post-meal triglyceride levels. Moreover, it also has antioxidant properties. 

It is essential as individuals with diabetes have triglyceride levels, and they face trouble in managing blood sugar levels. Make sure to opt for a good quality extra virgin olive as many olive oils are mixed with cheap oils like soy and corn. 

Citrus Fruits

Citrus fruits such as grapefruits, lemons, and oranges have antidiabetic effects. Consuming citrus fruits is the best way to get vitamins and minerals from fruits that do not contain carbohydrates. 

Certain research presents evidence that citrus fruits contain two bioflavonoid antioxidants called naringin and hesperidin. They are accountable for antidiabetic effects. Citrus fruits are also loaded with potassium, folate, and vitamin C, which makes them a healthy choice to include diabetic diet. 

Apple Cider Vinegar

Apple cider vinegar has a wide range of health benefits. It is made from apples, but the sugar in fruit is fermented into acetic acid. Due to this reason, one tablespoon of apple cider vinegar contains less than one gram of carbs.

When apple cider vinegar is consumed with meals that contain carbs, it might lower the blood sugar level by 20% (Source). 

Apple cider vinegar has a wide range of healthful properties, including antioxidant and antimicrobial effects. 

To succinctly describe, apple cider vinegar might help in enhancing the blood sugar levels rapidly. However, more studies are required to confirm these health benefits. 

Flaxseeds

Flaxseeds are amazingly healthy foods. They are also known as linseeds or common flax and are loaded with fiber, omega-3 fatty acids, and a wide range of unique plant compounds.  

A certain portion of soluble fiber present in flaxseeds is made up of lignans. It might help in reducing the risk of heart disease. Moreover, It is also beneficial to improve the management of blood sugar. 

Flaxseeds are also helpful in lowering blood pressure. In addition to this, flaxseeds are loaded with viscous fiber, which is good to enhance the feeling of fullness, gut health, and insulin sensitivity, which makes them fall in the category of best foods for diabetics. 

Garlic

Garlic is highly nutritious. A single clove of around 3 grams of raw garlic contains the below-mentioned nutritions (Source). 

  • Fiber – 0.06 grams
  • Vitamin C – 1% of the daily value
  • Vitamin B6 – 2% of the daily value
  • Selenium – 1% of the daily value
  • Manganese – 2% of the daily value

Garlic also contributes to enhancing blood glucose management and also helps in regulating cholesterol. They are also beneficial to regulate cholesterol levels and reduce blood pressure. In addition to this, garlic also helps in lowering blood pressure in people with diabetes. 

Strawberries

Strawberries are one of the best and most nutritious fruits. They are loaded with antioxidants called anthocyanins, which provide them with their red color. Anthocyanins are good to reduce cholesterol and insulin levels after having a meal. 

They are also good to reduce the risk of heart disease factors and improve blood sugar levels in individuals with type 2 diabetes, which makes them the best food for type 2 diabetes.

The best thing about strawberries is they are low in sugar and are loaded with anti-inflammatory properties. They might help to enhance insulin resistance. 

Squash

Squash is one of the healthiest vegetables and has many varieties. It is filling food but low in calories. Moreover, they have a low glycemic index, which makes them the best food for diabetics. 

Winter varieties of squash include butternut, acorn, and pumpkin, and they have a hard peel. On the other hand, summer varieties contain soft peel, and it includes Italian squash and zucchini. 

Squash is rich in good antioxidants and has less sugar, which makes it one of the foods diabetics can eat. 

Final Words

If diabetes is not managed properly, it can increase the risk of various serious diseases. However, consuming the best foods for diabetics can help in managing blood sugar management. 

One should avoid bad food for diabetics and opt for consuming foods that help to manage inflammation, insulin, and blood sugar as it can reduce the risk of complications. If you find the information helpful, drop a comment. 

Rashmi

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