- Publish Date: 19-07-2021 / 1:00 AM
- Category : Super Foods
Are you looking for healthy foods for diabetes? Having diabetes is exceedingly difficult, but what if you do not know that you have diabetes or know but have difficulties managing your blood sugar levels? We have a list of 10 foods that help control diabetes. This article will share diabetes health foods that you should eat regularly to maintain your blood sugar levels.
And even if you do not have diabetes, eating diabetes lowing foods could help you prevent having diabetes. As we go through the list and the scientific reasons behind the studies, you will understand why these foods are good and could help with your diabetes.
When you have diabetes, it’s often difficult to make good food choices. It is not always apparent if something is right for you or might do you harm. What is excellent about these diabetes-lowering foods is that they are beneficial to anyone trying to control their blood sugar levels. Following are 10 foods that help control diabetes.
According to a study published by the Annals of Nutrition & Metabolism, berries help lower blood sugar after meals because of their anthocyanin content. Anthocyanins are antioxidants that give berries their bright color. Raspberries and strawberries are especially rich in these antioxidants—berries are healthy foods for diabetes.
2) Cinnamon – one of diabetes healthy foods
Cinnamon has long been linked with insulin control, and several studies have proven its efficacy. Among them is a study published by the Journal of Diabetes Research in 2015. In that study, cinnamon taken as tea was shown to lower blood sugar after meals. Cinnamon is indeed one of the best among the healthy foods for diabetes.
One of the best foods that help control diabetes is fish. The omega-3 content of most fish will lower your risk of cardiovascular disease, a common concern among diabetes patients. However, cold-water fish in particular help reduce the risk of diabetes. This was proven in a study published by PLoS ONE in 2014. Among the best options are pollock, cod, and haddock.
4) Garlic – healthy foods for diabetes
Garlic is generally good for your health, but a study published by the Diabetes, Metabolic Syndrome, and Obesity journal shows that it is especially beneficial to diabetes patients medicating on metformin. According to the study results, taking metformin with garlic can significantly reduce fasting and postprandial glucose levels than taking metformin alone. Garlic is one of the best healthy foods for diabetes.
In a randomized control trial published by JAMA Internal Medicine in 2012, researchers found that legumes are especially helpful in controlling blood sugar levels among people with diabetes. Additionally, a diet rich in lentils helps improve cardiovascular health. Among the best options are chickpeas, lentils, and beans.
Another set of diabetes healthy foods not known by many is nuts. Like legumes, nuts contain lots of dietary fiber but are also rich in fatty acids, antioxidants, phytochemicals, and a variety of minerals. In a study review published by The American Journal of Clinical Nutrition, nuts were proven to help lower diabetes and heart disease risk and stroke. Among the best options are walnuts and almonds.
7) Oatmeal – diabetes lowering foods
Among the best foods that help control diabetes is oatmeal. Oatmeal is incredibly filling, yet on its own, it has a low GI score. That means it’s not likely for you to experience blood sugar spikes after eating it. Additionally, a study published by Nutrients in 2015 shows that eating oatmeal helps diabetes patients control their glucose levels and cholesterol profiles. Oat bran is a great option as well.
8) Sweet Potatoes
Sweet potatoes are just as filling as regular potatoes but have significantly lower GI scores. That means they are a better option for people with diabetes, according to a study published by the Journal of Medicinal Food in 2014. Sweet potatoes have anti-diabetic properties. Additionally, they have medicinal values that offer anti-inflammatory and anti-cancer benefits—sweet potatoes are among the best healthy foods for diabetes.
9) Whole Wheat Bread
Another diabetes healthy foods option is whole wheat bread. People with diabetes are generally discouraged from eating bread. However, certain types of whole wheat loaves and pumpernickel bread have a low GI score. Additionally, a study published by The Review of Diabetic Studies shows that whole wheat can delay the development of type 2 diabetes.
Count yogurt as part of foods that help control diabetes. Yogurt generally has a low GI score. Additionally, a study review published by BMC Medicine in 2014 shows that yogurt effectively lowers the risk for type 2 diabetes. Plain Greek yogurt generally is the best choice. Make sure you opt for the simple, unsweetened versions since the flavored ones are typically riddled with sugar.
Final thoughts on foods that help control diabetes
These 10 healthy foods for diabetes—top foods that help control diabetes will help you either aid in managing your blood sugar levels or address other complications that come with your condition. The best thing about these diabetes healthy foods is that they are all easy to buy, relatively inexpensive, and easy to incorporate into your diet.
Thank you for reading, and best of luck to you! Remember that much of managing your diabetes is dependent on what you eat, so it helps to eat more often diabetes-lowering foods to help control your diabetes. And those are the best foods that help control diabetes.