When you have diabetes or are vulnerable to diabetes, it’s important to eat healthy foods to maintain your blood sugar. Doing so prevents your blood sugar levels from rising or falling dangerously as much as possible. It ensures our pancreas, blood, and other organs in the body remain in good shape even with our condition.
In this article, we list the top ten best foods to eat to control your blood sugar levels. Incorporate them into your diet to put a leash on diabetes!
1. Oatmeal
Oatmeal is rich in soluble fiber. This takes ages to digest in the stomach. So, instead of having sugar enter your bloodstream in one go like cookies and cakes often do, sugar from oatmeal enters gradually. These whole grain foods help regulate your blood sugar levels. It also increases feelings of satiety, preventing you from overeating.
On top of that, oatmeal contains beta-glucan. This is a heart-healthy compound that helps regulate blood sugar levels more.
2. Salmon
Salmon is an extremely healthy source of protein. We highly recommend eating it every week!
This fatty fish is rich in fat called omega-3 fatty acids. This helps lower cholesterol and triglycerides in the blood, leading to better heart health. This is especially important because people with diabetes often suffer heart problems too.
Salmon is also rich in Vitamin D. This vitamin lowers the risk of type 2 diabetes.
3. Almonds
According to the American Heart Association, almonds are excellent treats for people with diabetes.
Firstly, almonds are rich in unsaturated fats. They lower bad cholesterol and increase good cholesterol. As we mentioned earlier, diabetics often suffer from crazy blood readings.
Secondly, almonds are full of fiber. They slow the rate sugar is absorbed by the blood, regulating your sugar levels.
Lastly, almonds are rich in Vitamin E and magnesium. They help other areas of your body function well too!
4. Oranges
Despite their sweetness, oranges actually fall low in the glycemic index. You can have one or two if you need a pick-me-up without reaching for unhealthy carbohydrates.
Oranges are full of a soluble fiber called pectin that lowers LDL cholesterol and aids digestion. It is also rich in Vitamin C which is essential for a strong immune system! It protects against diseases and fixes damage caused by diabetes.
5. Beans
Beans are great sources of protein and soluble fiber. They come in all shapes and sizes and work in a ton of dishes from different cuisines! Why not have beans in Mexican burritos, Mediterranean hummus, or the classic English beans on toast? Dieticians refer to beans as superfoods for a very good reason!
6. Kale
The leafiest and greenest of all the leafy greens, kale is a superfood that’s jam-packed with vitamins A, C, E, and K, and minerals like iron, calcium, and potassium! They’re also ridiculously low in calories and carbohydrates—a haven for diabetics.
Kale contains bile acid sequestrants. They aid your liver and also lower dangerous levels of cholesterol.
7. Dark Chocolate
It may surprise you when we say dark chocolate is great for diabetics. After all, it’s chocolate—this will surely spike your blood sugar levels, right? But studies have shown that people who eat dark chocolate regularly actually have a 31% decreased risk of both diabetes and heart disease!
Just remember to limit your dark chocolate to an ounce a day.
8. Cinnamon
Cinnamon isn’t exactly a nutritional food. It’s not going to regulate your blood sugar levels or lower your cholesterol. However, the beauty of cinnamon lies in the way it’s used. Instead of using brown or white sugar to flavor your oatmeal, coffee, or tea, you can use cinnamon instead! It’s a low-calorie sweetener that’s totally natural and free of artificial things.
9. Vinegar
Nobody really knows why, but vinegar is associated with improved insulin sensitivity. Apple cider vinegar, in particular, is known for this. Insulin sensitivity is essential for diabetics or people with a family history of diabetes because you want your body to use insulin effectively.
One teaspoon of vinegar a day makes a lot of difference. You can use it to cook food, dress salads, or even add to smoothies.
10. Green Tea
End every meal with a warm cup of green tea. A staple in Japanese and Chinese culture, green tea has long been used for its medicinal properties. They don’t just help with diabetes—they also help with cancer and heart disease too! People who drink green tea regularly are 33% less likely to get diabetes later in life. These people generally also maintained a healthy weight and had less fat around their waist.
