Top 16 Diabetes-Friendly Foods

Eating a healthy diet is an effective strategy for managing various aspects of diabetes. Food plays a vital role in controlling blood glucose levels and treating diabetes mellitus. A proper, healthy, balanced diet is essential for diabetes treatment. It has a great impact on the life of a diabetes patient and helps to lead an active lifestyle. Whether you have diabetes or not, a healthy diet regimen and regular physical activity are necessary for a healthy lifestyle.

A diet full of essential nutrients and vitamins provides relief from diabetes symptoms and various complications in diabetes. One of the significant steps in controlling diabetes is to lose weight. Many diabetic patients can manage their blood sugar level by losing extra pounds, and this is possible with proper diet. A physician or a dietician mainly decides the foods to be eaten by diabetic patients.  People with diabetes are twice the risk of developing heart disease, so it is important for them to reduce intake of saturated fats and cholesterol like dairy products, meat and other food items with saturated fats. Instead, diabetics can add unsaturated and monounsaturated fats that mostly contain in vegetable oil and olive oil. They are considered as the healthiest type of fat.

Follow a diabetic diet means eating the healthiest foods in moderate amounts. People with this metabolic disorder should also keep meals at regular times throughout the day, to avoid a hike in blood glucose levels. Here are sixteen foods that can help balance sugar level in your body.

  1. Oats- Oats are a rich source of fiber. Studies suggest that oats can also lower total, and bad cholesterol as well as improve insulin resistance. Oats have soluble fiber that helps to slow down the rate at which your body can break down and absorb carbohydrates. This is required a stable blood glucose levels.
  2. Beans- Beans help you feel you full, steady blood sugar and even lower the levels of cholesterol in the blood. It is suggested that a half cup of black beans delivers more than seven grams.
  3. Salmon- The fish is a rich source of omega 3 fatty acids that are considered as healthy fats that help to reduce the risk of heart problems, reduce weight, and improve insulin resistance.
  4. Berries- Loaded with the goodness of fiber and antioxidants such as polyphenols, berries are nature’s candy. In a research study, it was revealed that people who ate berries for eight weeks had a drop in blood pressure levels and a boost in HDL or good cholesterol.
  5. Flaxseed- They may look tiny but the seeds of the wax plant are an excellent source of fiber and omega 3 fatty acids. The type of fatty acids is found to be associated with lower odds of heart attack, and cardiovascular disorders. These magic plants seed also help to lower cholesterol and blood glucose levels.
  6. Dates- The chewy, brown, and sticky fruit not only gives you a sweet taste, but also packed with the goodness of antioxidants, the delicious fruit contains more antioxidants per servings than oranges, grapes, and broccoli. It gives you a generous supply of fiber, which makes them a perfect diabetes-friendly snack.
  7. Dark chocolate- Rich in antioxidant flavonoids, this sweet dish may help you manage your cholesterol levels and reduce your blood pressure. A research study found that the dark chocolate improves cell sensitivity to insulin and reduces the risk of developing diabetes.
  8. Apple cider vinegar- Vinegar have been using since ancient days as a remedy for numerous health problems. According to a research study, it has been revealed people with diabetes who consumed vinegar before having a meal had an increased uptake of sugar into the cells and decreased blood glucose and triglyceride levels.
  9. Geen vegetables- Fresh green vegetables such as cabbage, parsley, spinach, lettuce, swiss chard, cucumber, celery, green beans, cauliflower improves insulin sensitivity and thus better regulate glucose levels.
  10. Pulses- Chickpeas, beans, and lentils are low in fat and calories. They are also rich in fiber and protein, which slows down the sugar absorption into the blood and decreases the glycemic load.

Other foods, including cinnamon, oatmeal, bitter melon, onion, garlic, and groundnuts are already in your kitchen that helps in maintaining an adequate amount of blood sugar level and prevent diabetes complications.

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Amelia Smith

Nutritionist, herbalist, health and medicine writer and yoga enthusiast, Amelia Smith, is a professional in the health, nutrition and diet industry.

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