Planning your meals can be tough when you have diabetes. You want to eat well without making your blood sugar spike dangerously.
Checking out the GI for each of your favorite foods is one option. But you can also try incorporating some of these diabetes friendly foods into your next meal.
Best Foods to Control Your Diabetes
Ready to plan your menu? Take a look at 10 of the best foods for diabetics:
1. Leafy Greens
Do you have enough greens in your diet? Leafy greens are a great go-to food for diabetics because they’re low in calories and they’re nutritious. Spinach and kale are an excellent source of vitamin C, which may decrease fasting blood sugar levels and reduce inflammatory markers.
2. Fatty Fish
Fatty fish dishes are among the best foods to control diabetes because they’re full of omega-3 fatty acids. The heart health properties of these fish can help reduce the risk of stroke and heart disease. Eat these fish daily for their cardio health properties:
- sardines
- salmon
- anchovies
- herring
- mackerel
3. Eggs
Eggs are another super food for diabetics. Some of the benefits of consuming eggs regularly include:
- reduced risk of heart disease
- improved insulin sensitivity
- decreased inflammation
- increased good cholesterol levels
- changes in bad cholesterol
4. Cinnamon
This spice is a seasonal favorite. But did you know that it can also lower blood sugar levels? Studies show that, along with blood sugar management, this antioxidant-rich food also improves insulin sensitivity.
5. Chia Seeds
Fiber consumption is integral to a well-balanced diabetic diet, and chia seeds have a very high fiber content. This indirectly helps you control blood sugar levels because it slows down the absorption of sugar in your cells.
6. Nuts
A handful of nuts always makes for a great snack. They are delicious and filled with nutrients and fiber. However, the next time you reach for nuts, go for these ones, as they’re low in digestible carbs:
- pecans
- almonds
- cashews
- walnuts
- Brazil nuts
- pistachios
- hazelnuts
- macadamia
7. Broccoli
If you need a nutrition-dense vegetable, broccoli is the way to go. Not only does it have high nutrient value, but it’s also a low-calorie and low-carb food. Also, studies found that eating this veggie may help lower insulin levels. It may also protect your cells from free radicals.
8. Greek Yogurt
Greek yogurt is the breakfast of champions. This creamy dairy food has a variety of benefits for diabetics, including:
- reduced risk of heart disease
- improved blood sugar control
- Increased level of probiotics
- weight loss
- low carb and calorie content
9. Extra-Virgin Olive Oil
This condiment is great for your heart health, but always make sure to use oil from reputable sources. Some olive oils are mixed with cheap oils without health benefits.
10. Strawberries
Lastly, strawberries are one of the best fruits to eat. It’s a low-sugar fruit that’s packed with health benefits. Look forward to these perks from this nutritious fruit:
- reduced cholesterol after eating
- reduced insulin levels after eating
- improved blood sugar
- reduced risk of heart disease factors
- anti-inflammatory properties
Creative Meal Planning for Diabetics
Adding foods to control diabetes to your normal diet is a great way to avoid serious complications while eating a tasty meal. Don’t be afraid to get creative – diabetes foods don’t have to be boring.
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