10 Best Foods for Diabetes Control.

Introduction

Your blood sugar level, or glucose level, can have major effects on your health. According to the American Diabetes Association, managing your glucose level is as important as managing your cholesterol and blood pressure.

 when it comes to preventing serious health problems like heart disease, kidney disease, nerve damage, and eye disease. 

What’s more, the American Diabetes Association estimates that over 80% of people with diabetes die from complications linked to the disease.

 Here are ten of the best foods for diabetes control.

 Fatty fish

Salmon, tuna, and trout are all loaded with omega-3 fatty acids, which can lower your risk of developing diabetes. 

Try to eat fish at least twice a week. Lean meats: Chicken, turkey, and other types of lean meats help keep blood sugar stable by providing protein.

 In general, 3–4 ounces of protein per meal is sufficient to control blood sugar levels; try to pair that amount with non-starchy vegetables (1/2 cup) or a piece of fruit (2 diameters).

 Whole grains: Carbohydrates from whole grains should make up about half of your daily caloric intake. 

Some studies suggest that greater whole-grain intake may protect against type 2 diabetes; others say it’s merely correlational.

Leafy greens

Eating leafy greens like spinach, kale and other chard can help to control blood sugar levels.

 They’re very high in fiber and protein and relatively low in carbohydrates (3 grams of carbs per 1 cup cooked serving). 

Although these veggies are great choices, you may not be getting enough of them even when counting calories. 

According to a study published in Nutrition magazine, people who consumed an average of four servings of vegetables each day had better control over their diabetes than those who ate an average of three servings. 

Aim for five or more servings per day. If a salad leaves you hungry less than an hour later, try adding some protein to it by topping it with beans or tofu instead of croutons or cheese.

1) Avocado

Avocados are considered one of nature’s healthiest foods, and rightly so. 

Avocados contain healthy monounsaturated fats that keep your heart strong. 

In addition, they provide potassium, fiber, and vitamins E and C. 

Studies also show that avocados lower blood sugar levels in people with diabetes by as much as 10 percent due to an amino acid called L-arginine. 

A 2016 study published in Nutrition Research even suggested that consuming avocado extract can help regulate blood glucose levels in people with type 2 diabetes. 

And if you need yet another reason to eat more avocados? They’re delicious Add them to sandwiches, toss them on salads, or cut them up into a dip for veggies and chips.

2) Salmon

This excellent food packs a punch with its omega-3 fatty acids and magnesium.

 Not only are these essential nutrients, but they also decrease your risk of developing other diseases.

 Magnesium in particular can even help to improve diabetes symptoms by improving blood flow and lowering blood pressure. 

(1) Omega-3s may also reduce inflammation and insulin resistance, which both contribute to metabolic syndrome and type 2 diabetes. 

(2) Another study shows that individuals who consumed fish regularly had a 27 percent lower risk of developing type 2 diabetes than those who didn’t consume fish as often.

 (3) Eat more salmon.

3) Yogurt

Yogurt is beneficial in diabetes control because it contains good bacteria that can help regulate blood sugar levels. 

Studies have shown that consuming a serving of yogurt with meals can lead to reduced blood glucose levels.

 which can prevent spikes and dips in energy levels throughout the day. A typical 6-ounce container of plain yogurt (or even better, Greek yogurt) contains about 12 grams of protein and 15 grams of carbohydrates so consider pairing it with some nuts or fruit to satisfy your sweet tooth while also keeping your food intake under control. 

Also, watch out for brands that add extra sugar; stick with those with five or fewer grams per serving.

4) Beans

Legumes are a healthy choice for those with diabetes because they’re low in fat and high in fiber. They’re also packed with nutrients and protein, which help to prevent spikes in blood sugar levels. Black beans, lentils, kidney beans, chickpeas, and pinto beans are all excellent sources of fiber (about 10 grams per 1/2 cup). Studies have shown that eating a high-fiber diet can help lower blood glucose levels by 4 percent over 12 weeks. 

Further studies suggest that eating legumes at least twice weekly can significantly reduce your risk of developing type 2 diabetes.

5) Oatmeal

Eating three servings of whole grains each day, including one serving of oats, can help manage your diabetes. 

Whole grains are rich in fiber and other nutrients that may have a beneficial effect on blood sugar levels. 

Although many packaged bowls of cereal are fortified with fiber and vitamins (including whole-grain oats), 

you’ll still need to combine these cereals with more unprocessed foods such as fruits, vegetables, and low-fat dairy products to meet your daily fiber needs. 

Additionally, be sure to choose fat-free or low-fat milk when you drink cereal rather than whole milk.

6) Nuts and Seeds

Nuts and seeds make a tasty, crunchy snack. 

You’ll find most nuts and seeds are relatively low in carbohydrates, making them ideal for a diabetic diet. 

Because of their high-fat content, you should watch your serving sizes, however. 

Just 2 ounces of almonds has 7 grams of total fat and nearly half a gram of saturated fat. 

Limit your intake to 1-2 ounces per day if you have diabetes or are trying to lower your cholesterol levels. 

Nut butter is also an option; just watch portion sizes because they can quickly add up to several grams of carbohydrate per serving.

7) Whole Grains

Research has shown that there is an inverse relationship between whole-grain intake and type 2 diabetes. 

That means people who consume more whole grains are at a lower risk of developing type 2 diabetes than those who eat less. 

Whole grains are rich in dietary fiber, magnesium, and selenium, all of which have been linked to preventing or lowering your risk of type 2 diabetes. 

It’s recommended that you consume at least three servings daily (one serving is one slice of bread). Even better:

 fill your pantry with delicious whole-grain versions of white-flour favorites like spaghetti and bagels so you always have a healthy alternative handy. 

8) Berries

Berries of all kinds are great for keeping blood sugar in check. 

They have a low glycemic index (GI), which means they do not cause spikes in blood sugar like white-flour kinds of pasta and sugary desserts would. 

Berries are also loaded with fiber, vitamins, and antioxidants that promote cardiovascular health, protect against certain cancers, and reduce inflammation. For example, one cup of raspberries has only 45 calories while providing you with 4 grams of fiber, more than 100 percent of your daily vitamin C requirement, and 11 grams of heart-healthy dietary fiber. Strawberries have even more fiber per serving 6 grams as well as an ample 8 milligrams of omega-3 fatty acids per serving.

9) Tomatoes

Tomatoes may help keep blood sugar levels in check, according to a study published in Diabetes Care. Researchers found that drinking 8 ounces of tomato juice daily helped reduce hemoglobin A1C levels by about 0.6% over 2 months among people with type 2 diabetes. (Hemoglobin A1C is a form of hemoglobin, which is an iron-containing protein that helps control blood glucose levels.) One theory is that tomatoes contain dietary fiber, which slows stomach emptying and helps control blood sugar after meals. In another study published in Food & Function, scientists found evidence that tomatoes slowed stomach emptying and reduced insulin response when consumed with bread.

10) Onions

Rich in flavonoids, onions contain chromium that promotes healthy blood sugar levels and lower insulin resistance. A study published in Clinical Nutrition revealed that people who eat plenty of onions can easily manage their diabetes as well as those who take drugs to treat diabetes. Garlic: Garlic helps regulate blood glucose by influencing various enzymes. This herb lowers cholesterol and triglyceride levels, which are risk factors for heart disease. Ginger: Ginger helps maintain proper blood circulation in your body; it also protects from LDL cholesterol oxidation, which is a major cause of heart disease. Studies have shown that ginger can help lower fasting blood glucose levels and HbA1c (glycosylated hemoglobin) as well as reduce postprandial (after-meal) glucose levels.

conclusion

The best foods are those that keep your blood sugar under control. These foods, which are also high in fiber and protein, can help prevent chronic conditions like diabetes. Additionally, these foods can support weight loss efforts by keeping you full longer. If you’re trying to lose weight, switching to a diet rich in fruits and vegetables is an easy way to begin eating healthier. You should also limit your intake of processed food as much as possible; instead, try eating fresh produce daily. As far as meats go, lean cuts are typically best because they are lower in fat and cholesterol but still offer high levels of protein and iron.