The Best Foods to Control Diabetes

Diabetes is a challenging and complicated disease. It requires constant vigilance and efforts on your part to control and handle it. We have discussed how certain exercises like yoga can benefit diabetics. Along with exercising, a healthy diet is essential in controlling and managing diabetes.

The main goal for diabetics is to keep their blood sugar under control. It may seem scary but it can be done easily if you take care of your diet. Diabetes can also lead to other complications like weight gain, heart disease, stress, etc. Adding specific foods to your diets can reduce the chances of complications and ease the life of diabetics. Let’s look at the best foods to control diabetes.

Leafy Greens- Leafy green vegetables are always a healthy addition to any diet. They are nutritious and low in calories. Leafy greens like spinach or kale are also low in carbohydrates, which usually raises blood sugar levels. Spinach and Kale are also an excellent source of vitamins and minerals like Vitamin C. Increasing Vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure. Leafy green vegetables also provide antioxidants like lutein and zeaxanthin. These antioxidants come handy in protecting your eyes from macular degeneration and cataracts. Cataracts are a common complication among diabetics.

Extra Virgin Olive Oil- The oil you cook your food in also plays an important role in your diet. Extra Virgin Olive Oil contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, which are often at unhealthy levels in type 2 diabetes. Olive oil also reduces the risk of heart disease. Olive oil also contains antioxidants called polyphenols. They reduce inflammation, protect the cells lining your blood vessels, keep your LDL cholesterol from becoming damaged by oxidation and decrease blood pressure. Extra-virgin olive oil is unrefined and retains the antioxidants and other properties that make it so healthy. Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils.

Eggs- Eggs have regularly featured on our list of healthy foods. Regular egg consumption can reduce your risk of heart disease, obesity, and other diseases. Eggs decrease inflammation, reduce sensitivity to insulin, and increase your good ‘HDL’ cholesterol. Studies have found that diabetics who consumed eggs daily as a part of a high-protein diet showed improvements in blood sugar levels and cholesterol. Eating whole eggs is recommended for diabetics as the nutrients are majorly found in the yolk.

Cinnamon- This delicious and fragrant spice is loaded with potent antioxidants. Research has indicated that cinnamon can lower blood sugar levels and improve sensitivity to insulin. Long-term diabetes control is typically determined by measuring hemoglobin A1c, which reflects your average blood sugar level over 2-3 months. Studies have proven that type 2 diabetes patients who took cinnamon for 90 days had more than a double reduction in hemoglobin A1c. Limit your intake of cinnamon to 1 teaspoon a day as excess consumption can cause other issues.

Fatty Fish- Another regular on several healthy diets and must-eat lists, fatty fish is one of the healthiest foods on the planet. Salmon, sardines, mackerel, herring, and anchovies are amazing sources of Omega 3 fatty acids. Eating enough of these fats on a regular basis works wonder for diabetics. It also helps with fighting heart-related disease and stroke. Science has proven that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease.

Greek Yogurt- A super healthy dairy choice for diabetics, Greek yogurt can improve blood sugar levels. It also reduces the risk of heart disease due to the probiotics present in it. Eating yogurt and other dairy foods may also lead to weight loss and improved body composition in diabetics. Greek yogurt contains only 6-8 grams of carbs per serving, which is lower than conventional yogurt. It is high in protein, satiating, and aids in weight loss as it reduces appetite and calorie intake.

Nuts- Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c and LDL levels. All types of nuts contain fiber and are low in digestible carbs. People with diabetes who included nuts like walnuts in their daily diet for one year, lost weight, had improved body composition and experienced significant reduction in insulin levels. People with Type 2 diabetes have elevated levels of insulin which is linked to obesity. Chronically high levels of insulin increase the risk of serious diseases like cancer and neurological diseases like Alzheimer’s.

Apple Cider Vinegar- Although it is made from apples, the sugar in the fruit is fermented into acetic acid and the product contains less than 1 gram of carbohydrates per tablespoon. Apple cider vinegar has been shown to improve insulin sensitivity and lower fasting blood sugar levels. It may also reduce blood sugar response by as much as 20% when consumed with meals containing carbs.To incorporate apple cider vinegar into your diet, begin with 1 teaspoon mixed in a glass of water. Consumption of apple cider vinegar can cause damage to your teeth and yellow them so drink it carefully or use a straw.