12 Best Food for Diabetics To Control Blood Sugar Level

If you’re diabetic, managing your blood sugar levels can be quite difficult if you don’t know what foods are healthy for you and what are not.

Since diabetes is usually caused due to having poor lifestyle choices, improving your diet can significantly improve your blood sugar levels and decrease the secondary complications associated with the disease.

Certain foods are rich in nutrients that enhance the insulin hormone’s effect and thus help control diabetes. Your main goal should be to replace your regular diet with a healthy and nutritious one.

Also See: 10 Foods To Avoid With High Blood Pressure

 

Best Food for Diabetics

1. Whole Grains

   Refined grains are rich in simple carbohydrates that are metabolized quickly to release glucose into your blood.

   In comparison to this, whole grains like oatmeal, quinoa, barley, rye, and millet are rich in complex carbohydrates and fiber and may help in reducing the risk for Type 2 Diabetes.

   Complex carbohydrates take time to get digested and keep you full for longer so that you don’t munch on unhealthy snacks.

   Along with that, they are not completely digested by the body and may not increase blood glucose levels as they are lower in glycemic index (GI) which follows up a slower breakdown of food and pose a slower impact on blood sugar levels.

   The fiber retains more water and does not let the blood get concentrated with glucose and thus preventing sugar spikes.

   So, you can try replacing your regular white bread and pasta with whole-grain brown bread and whole-grain pasta.

2. Nuts

   Nuts, particularly walnuts have been associated with lowering the risk of diabetes and its secondary complications. Nuts contain fibers and essential minerals that reduce blood glucose levels and HbA1C.

   They also significantly reduce the risk of cardiovascular diseases caused due to long-term diabetes because of the presence of Alpha-lipoic acid (ALA) and omega-3 fatty acids.

   These polyunsaturated fats may also slow the disease progression by stabilizing the concentration of glucose and preventing spiking.

3. Avocados

   Avocados are low in calories and high in fiber and fats. Losing fat may improve the effect of insulin on cells and also reduce the desensitization of insulin receptors.

   In a study, it was shown that a fatty compound present in avocados called Avocatin B or AvoB inhibits the incomplete oxidation that occurs in skeletal muscles and pancreas and this reduces insulin sensitivity.

4. Fatty Fish

   Consuming fatty fish like sardines, herring, salmon, and mackerel instead of regular, lean fish can help in the regulation of blood sugar.

   In a research study, it was observed that obese diabetic individuals who consumed fatty fish had lower postprandial glucose levels as compared to those who consumed lean fish.

   These are also rich in proteins and healthy fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

   Both of these fatty acids are heart-healthy and they prevent the inflammation of vessels which is caused due to increased glucose concentration in blood.

   They may also prevent the build-up of fats in vessels by increasing the levels of good cholesterol (HDL) so that risks of secondary complications associated with diabetes are reduced.

5. Strawberries

   Strawberries are rich in antioxidants. These antioxidants are efficient in reducing the levels of free radicals from the body that generate oxidative stress.

   This oxidative stress may cause diabetes. In the case of type-2 diabetes, a chronic level of free radicals is found in the body.

   The anthocyanins and polyphenols present in strawberries fight this oxidative stress and slow the disease progression.

   Polyphenols are also associated with improving insulin sensitivity in obese people. This in turn reduces blood glucose levels.

6. Shirataki Noodles

   Shirataki noodles are rich in a kind of soluble fiber called glucomannan, extracted from Konjac root. It is a viscous fiber that keeps you full for longer and retains water.

   These noodles are low in calories with about 10 calories per 100 gram (3.5 ounce) serving.

   In a study conducted in rats, it was seen that glucomannan was efficient in reducing fasting glucose levels and serum insulin as well.

   However, studies done on humans need to be conducted to get more information on how it manages diabetes.

7. Flaxseeds

   Flaxseeds, also known as linseeds and are rich in fiber, omega-3 fatty acids, and special plant compounds.

   They contain a type of insoluble fiber called lignans that are linked with improving blood glucose levels and proper sugar management. Flaxseeds may play a role in managing type 2 diabetes and may help in reducing fasting plasma glucose.

   It does not have a direct impact on insulin resistance, but it does improve insulin sensitivity by reducing unhealthy fats in your body and helping the cells respond to insulin.

8. Extra-Virgin Olive Oil

   Extra-virgin olive oil is packed with monounsaturated fatty acids (MUFA) and research studies suggest that foods that are rich in MUFA can have excellent diabetes management properties.

   MUFA helps in lowering insulin resistance and increasing its sensitivity by helping the cells of your body to respond to it.

   They also reduce postprandial triglyceride levels and help in improving glycemic management in pre-diabetic patients as well.

   However, it is rich in calories so you need to consume it in moderation. The fat present in olive oil helps in reducing spiking and also keeps you full for longer durations.

9. Greek Yogurt

   Greek yogurt is lower in calories as compared to regular yogurt and contains more proteins and healthy fats.

   This may keep you full for longer and help in reducing the glucose levels in your blood.

   In a long-term research study, it was found that a regular serving of Greek yogurt reduced the risk of developing Type-2 diabetes by 14%

   Greek yogurt may also help in improving the composition of your body for a better body mass index (BMI). Maintaining a proper BMI is important for managing Type 2 diabetes.

10. Beans

    Beans are a type of legume rich in many important minerals, vitamins (especially vitamin B), and fiber. They are affordable and easily available in the market.

    Beans have a low glycemic index and could be added to your diet for managing diabetes. They are rich in complex carbohydrates and proteins which may reduce the A1C levels in diabetic patients.

11. Broccoli

    Broccoli is one of the most nutritious vegetables. It is rich in vitamins and minerals that help in maintaining the blood glucose level.

    In many research studies, after the consumption of broccoli sprouts, the subject’s blood glucose levels showed a significant reduction. This may be because of the presence of a natural plant compound called Sulforaphane.

    A study showed that it significantly reduced the HbA1C levels in overweight diabetic patients and may have anti-diabetic effects. However, it is backed by only a few research studies and it needs to be explored more.

12. Eggs

    Eating eggs for breakfast can keep you full for longer and prevent your blood glucose levels from spiking during the day.

    The high protein content of eggs makes sure that you do not compromise on energy when your diet lacks simple carbohydrates.

    Consuming 6-12 eggs per week has been associated with a lower risk of strokes and may significantly increase insulin resistance, increase the levels of good cholesterol (HDL), and lower the levels of bad cholesterol (LDL) in your blood.

Verdict

Dietary changes can have a significant impact on your blood sugar level. Making small changes in your daily diet and replacing carbohydrate-rich foods with high protein and micronutrient-rich foods can alter the body’s metabolism and thus reduce the risks associated with diabetes.

You can either try changing your diet yourself or connect with a dietician. A dietician will take care of all your needs and requirements and form a diet plan accordingly.

In case you feel fatigued or notice any negative changes in your body after changing your diet, immediately consult a doctor. Do not replace your medicines with these foods.

Other than that, make sure you’re healthy eating is accompanied by exercise and proper rest. Don’t overwork your body and make sure you stay physically active. Eat light and moderate portions at specific intervals throughout the day.