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Best Foods to Control Diabetes

The 16 Best Foods to Control Diabetes.

 Foods to Control Diabetes

your food is the main role model in your health it’s also important to eat foods that help prevent diabetes complications like heart disease. it can be tough to Figuring out the best foods to eat when you have diabetes. The main goal of diabetes is to keep blood sugar levels well-controlled.

Here we have the 16 best foods for diabetics, both type 1 and type 2.

1. Fatty Fish.

  • Fatty fish is one of the healthiest foods in the world. Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.
  • Getting enough of these fats on a daily basis is especially important for diabetics, who have an increased risk of heart disease and stroke.
  • DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and improve the way your arteries function after eating.
  • A number of observational studies suggest that people who eat fatty fish regularly on a daily basis have a lower risk of heart failure and are less likely to die from heart disease.
  • In studies, older men and women who consumed fatty fish 5–6 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers.
  • Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate.

Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke.

2. Leafy Greens.

  • Leafy green vegetables are extremely nutritious and low in calories.
  • Leafy Greens are also very low in digestible carbs, which raise your blood sugar levels.
  • Spinach, kale, and other leafy greens are good sources of several vitamins and minerals, including vitamin C.
  • In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure.
  • leafy greens are good sources of the antioxidants lutein and zeaxanthin. These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications in a humans body.

Leafy green vegetables are rich in nutrients and antioxidants that protect your heart and eye health.

3. Eggs.

  • Eggs provide amazing health benefits.
  • In fact, eggs are one of the best foods for keeping you full for hours.
  • Egg consumption may also reduce your heart disease risk in several ways.
  • Eggs decrease inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol levels, and modify the size and shape of your “bad” LDL cholesterol.
  • In one study, people with type 2 diabetes who consumed 2 eggs daily basis as part of a high-protein diet had improvements in cholesterol and blood sugar level.
  • Eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.
  • The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.So just be make sure to eat the whole egg.

Eggs improve risk factors for heart disease, promote good blood sugar control, protect eye health, and keep you feeling full.

4. Cinnamon.

  • Cinnamon is a delicious spice with potent antioxidant activity.
  • Several studies have shown that cinnamon can lower blood sugar levels and improve insulin sensitivity.
  • In a study, type 2 diabetes patients who took cinnamon for around 90 days had more than a double reduction in hemoglobin A1c, compared to those who only received standard care on a daily basis.
  • Cinnamon may also lower cholesterol and triglyceride levels.
  • Cinnamon contains coumarin, which leads to health problems at higher doses. Ceylon cinnamon contains much less coumarin.
  • On the other hand some a few studies have failed to show that cinnamon benefits blood sugar or cholesterol levels, including one on adolescents with type 1 diabetes.
  • Long-term diabetes control is typically determined by measuring hemoglobin A1c, which reflects your average blood sugar level over 2 or 3 months.

Cinnamon may improve blood sugar control, insulin sensitivity, cholesterol, and triglyceride levels in type 2 diabetics.

5. Squash.

  • Squash is one of the healthiest vegetables around the world.
  • Winter squash is higher in carbs than summer squash.
  • Winter varieties have a hard shell and include acorn, pumpkin, and butternut.
  • Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash.
  • Although there’s very little research on humans, one study found that people with type 2 diabetes who took an extract of the winter squash Cucurbita experienced a significant decrease in blood sugar levels.
  • Squash contains beneficial antioxidants. Many types of winter squash are high in lutein and zeaxanthin, which protect against cataracts and macular degeneration.
  • Animal studies using squash extract have also reported reductions in obesity and insulin levels.

Summer and winter squash contain beneficial antioxidants and may help lower blood sugar and insulin levels.

6. Shirataki Noodles.

  • Shirataki noodles are wonderful for diabetes and weight control in humans.
  • These noodles are high in the fiber glucomannan, which is extracted from the konjac root.
  • Glucomannan is a type of viscous fiber, which makes you feel full and satisfied. It also lowers levels of the “hunger hormone” ghrelin.
  • What’s more, it’s been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome.
  • A 100g serving of shirataki noodles also contains less than one gram of digestible carbs and just two calories per serving.
  • These noodles are typically packaged with a liquid that has a fishy odor and you need to wash them very well before using them.

This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.

7. Turmeric.

  • Turmeric( हल्दी ) is a spice with powerful health benefits.
  • Turmeric's( हल्दी ) active ingredient curcumin, can lower inflammation and blood sugar levels while reducing heart disease risk.
  • Curcumin appears to benefit kidney health in diabetics. This is important, because diabetes is one of the leading causes of kidney disease.
  • Unfortunately, curcumin hasn’t absorbed that well on its own. Be sure to consume turmeric with piperine in order to boost absorption.

Turmeric contains curcumin, which may reduce blood sugar levels and inflammation while protecting against heart and kidney disease.

8. Nuts.
Nuts are delicious and nutritious.

Here are the amounts of digestible carbs per 1-oz (28-gram) serving of nuts:

  • Macadamia             1.5 grams
  • Pecans                      1.2 grams
  • Pistachios                5.0 grams
  • Walnuts                   2.0 grams
  • Almonds                  2.6 grams
  • Brazil nuts              1.4 grams
  • Cashews                  7.7 grams
  • Hazelnuts               2.0 grams

  • Research on a variety of different nuts has shown that consumption on a daily basis may reduce inflammation and lower blood sugar, HbA1c, and LDL levels.
  • All types of nuts contain fiber and are low in digestible carbs, although some have more than others. It is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.
  • Some researchers believe chronically high insulin levels increase the risk of other serious diseases, such as cancer.
  • In one study, people with diabetes who included 30 grams of walnuts in their daily diet for one year they lost weight and had improvements in body composition, and experienced a significant reduction in insulin levels.

Nuts are a healthy addition to a diabetic diet. They’re low in digestible carbs and help reduce blood sugar, insulin, and LDL levels.

9. Broccoli.

  • Broccoli is one of the most nutritious vegetables.
  • A half-cup of cooked broccoli contains only 28 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.
  • Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolism.
  • Broccoli is another good source of lutein and zeaxanthin.

Broccoli is a low-calorie, low-carb food with high nutrient value. It is loaded with healthy plant compounds that can protect against various diseases.

10. Extra-Virgin Olive Oil.

  • Extra-virgin olive oil is extremely beneficial for heart health.
  • 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.
  • It may also increase the fullness hormone GLP-1.
  • Extra-virgin olive oil is unrefined and retains the antioxidants and other properties that make it so healthy.
  • 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 contains healthy oleic acid. It has benefits for blood pressure and heart health.

11. Flaxseeds.

  • Flaxseeds are a portion of incredibly healthy food.
  • In one study, people with type 2 diabetes who took flaxseed lignans for around 12 weeks had a significant improvement in hemoglobin A1c.
  • A portion of their insoluble fiber is made up of lignans, which can decrease heart disease risk and improve blood sugar control.
  • Another study suggested that flaxseeds may lower the risk of strokes and potentially reduce the dosage of medication needed to prevent blood clots.
  • Your body can’t absorb whole flaxseeds, so purchase ground seeds or grind them yourself. It’s also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.
  • Flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness.

Flaxseeds may reduce inflammation, lower heart disease risk, decrease blood sugar levels, and improve insulin sensitivity.

12. Garlic.

  • Garlic is a herb with impressive health benefits.
  • Studies have shown it can reduce inflammation, blood sugar, and LDL cholesterol in peoples with type 2 diabetes.
  • Garlic may also be very effective at reducing blood pressure.
  • People with uncontrolled high blood pressure who took garlic for 12 weeks averaged an 8-15 point decrease in blood pressure.
  • Raw garlic contains only 4 calories and 1 gram of carbs in just one clove (depends on size).

Garlic helps lower blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.

13. Apple Cider Vinegar.

  • Apple cider vinegar has many health benefits.
  • Apple cider vinegar made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon.
  • To start apple cider vinegar in your diet, begin with 1 teaspoon mixed in a glass of water each day. Increase to a maximum of 2 tablespoons per day.
  • People with poorly controlled diabetes had a 6% reduction in fasting blood sugar when they took 1-2 tablespoons of apple cider vinegar before bed.
  • Apple cider vinegar may also slow stomach emptying and keep you feeling full. This can be a very big problem for people who have gastroparesis, a condition of delayed stomach emptying that is common in diabetes.
  • Apple cider vinegar has been shown to improve insulin sensitivity and decrease fasting blood sugar levels.
  • Apple cider vinegar may also reduce blood sugar response by as much as 25% when consumed with meals containing carbs.

Apple cider vinegar can improve insulin sensitivity and lower blood sugar levels. Apple cider vinegar may also help you feel full for longer.

14. Strawberries.

  • Strawberries are one of the most nutritious delicious fruits you can eat.
  • Strawberries are high in antioxidants known as anthocyanins, which give them their red color. Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal.
  • Strawberries also improve blood sugar and heart disease risk factors in type 2 diabetes.
  • A one-cup serving of strawberries contains 50 calories and 7 grams of carbs, 4 grams of fiber.
  • This serving also provides more than 100 grams of the RDI for vitamin C, which provides additional anti-inflammatory benefits for heart health.

Strawberries are low-sugar fruits that have strong anti-inflammatory properties and may help you reduce your heart disease risk.

15. Chia Seeds.

  • Chia seeds are a wonderful food for people suffering from diabetes.
  • Chia seeds are extremely high in fiber, yet low in digestible carbs.
  • The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.
  • Chia seeds may help you achieve a healthy weight because it reduces hunger and makes you feel full.
  • Chia seeds are extremely high in fiber and Fiber can decrease the number of calories you absorb from other foods eaten at the same meal.
  • Chia seeds have been reducing blood pressure and inflammatory markers.

Chia seeds contain high amounts of fiber, are low in digestible carbs, and may decrease blood pressure and inflammation.

16. Greek Yogurt.

  • Greek yogurt is a great dairy choice for diabetics.
  • Greek yogurt is shown to improve blood sugar control and reduce heart disease risk, perhaps partly due to it contains probiotics.
  • Greek yogurt contains only 7–8 grams of carbs per serving, which is lower than conventional yogurt.
  • Greek yogurt also higher in protein, which promotes weight loss by reducing appetite and decreasing calorie intake.
  • Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.

Greek yogurt promotes healthy blood sugar levels, reduces risk factors for heart disease, and may help with weight management.