Diabetes Diet: 10 Best healthy foods for diabetes Control.

Being diagnosed with diabetes, especially Type 2 diabetes which is the most common type of diabetes is depressing at first,  especially when it comes to making food choices. Some of the food eaten during prediabetic would have to be done away with to control blood sugar levels. Sometimes it is really hard to adjust to the new theme mostly called the “diabetic diet”. This diet would not only help maintain your glycemic index but also help prevent heart disease and high blood pressure in the long run. The good and interesting part about diabetic diets is that they are pocket friendly(cheap and affordable), so one doesn’t have to break the bank to get them.

Now, diabetics patient do not have to stress themselves or crack their heads to know the right food to lower blood sugar levels and moderate insulin levels. Researchers have made it easy by sourcing the best foods for diabetes control. Like earlier said, these foods are cheap and affordable plus they are nourishing and tasty.

Below are the 10 best healthy foods to combat diabetes, regulate blood sugar levels, prevent heart diseases and maintain glycemic index. These foods are suitable for all types of diabetes; Type 1, Type 2 and Gestational diabetes. Though those with gestational diabetes should follow a doctor’s recommendation so as to keep the fetus safe and healthy.

1. Beans

This is first on the list because it appears to be the most commonly consumed protein so far due to its affordability. Beans are high in fiber and help stabilize blood glucose levels or prevent diabetes. This notion is intensified by a study that was carried out to know the effect of legumes(beans)/ whole wheat meal on diabetic patients. The result showed reduced blood sugar and lower blood pressure in those that consumed legumes daily than those who consumed whole wheat meals. Aside from maintaining glycemic index, beans help lower cholesterol which is a risk factor for heart diseases.

2. Green leafy Vegetables

(You saw this one coming….) A diet rich in vegetables can have a positive effect on blood sugar and blood pressure, non starchy vegetables that is. Since vegetables are low in calories, high in nutrients, and have a low glycemic index, health experts and dieticians suggest daily consumption of them. Examples of non starchy vegetables are; carrot, spinach, broccoli, and bitter leaf amongst others.

3. Nuts

Nuts are popular and tasty. Even with the fact that they are high in fat and calories, they are low in carbs and don’t raise blood glucose levels. So replacing higher carbs diets with nuts wouldn’t be a bad idea to reduce blood sugar levels and prevent diabetes. Thinking of the nuts to go with? Almonds and walnut are good sources of antioxidant which help protect the cell from being damaged by oxidation. So please add that to your shopping list.

4. Greek Yoghurt

Compared to other forms of yogurt, Greek yogurt is higher in protein and lower in carbs, making it a good option when it comes to fasting blood sugar. A 2020 study linked consuming more unsweetened Greek yogurt to reduced blood sugar levels and risk of Type 2 diabetes.

5. Eggs

The list wouldn’t be complete if eggs are not present. A single boiled egg contains vitamin A, B5, B2, B12, folate, selenium, and phosphorus which are all important for health. Since eggs are high in cholesterol, it is suggested to eat them thrice a week preferably boiled. Also, it is preferable to consume eggs high in Omega-3 which can be gotten from pasture breaded chicken. This type of egg is a beneficial fat for people with diabetes.

6. Fatty fish

Getting enough fatty fish regularly is important for people with diabetes. Why? Because Salmon, sardines, herring, and mackerel are great sources of Omega 3 fatty acids which help regulate blood sugar and benefit heart health. Consider adding this to your shopping list too.

7. Apple cider vinegar

One of the known attributes of vinegar is that it helps treat type 2 diabetes. A small study suggested that vinegar may improve insulin sensitivity during a high-carb meal and also lower blood sugar and insulin response. Another study also reported consuming vinegar before bedtime help reduces fasting blood sugar the next morning. If you are currently on diabetes-controlling drugs, talk with your health personnel before incorporating vinegar into your diet or as part of your treatment.

8. Extra virgin olive oil

Rather than using high fatty oil for meals, it is preferable and trusted to use Extra virgin olive oil as it is evaluated to reduce the glycemic index of meals, help prevent cardiovascular problems and Type 1 diabetes. This is one of the food that should be taken into account when seeking for options to control glycemic levels.

9. Lean meat.

Lean meats are meats that are low in fat such are skinless chicken and turkey and trimmed pork (pork without fat). They are a good source of protein and low in calories. They contain essential vitamins that helps boost immunity. They are usually used to replace high calorie and fatty meat for diabetes patients.

10. Sweet potatoes

Wondering what this is doing on the list because it has sweet attached to it? Sweet potatoes are high in fibre and have low glycemic index making it a safe option for diabetics patients. Though they are high in carb, so it is advised to consume them moderately.

What food to avoid with diabetes?

In as much as there is nothing off limit in regards to food for a diabetes patient, there are some foods to be avoided like a plague. These food can result to complications like increasing blood sugar levels and blood pressure. They are foods that contain high glycemic index and may not help diabetes condition.

Below are some of the foods to avoid as a diabetes patient ;

• Processed grains e.g white rice and flour
• Canned vegetables as they may contain sodium
• Canned fruit juice
• Fried meat
• Regular yogurt
• Food containing transfat and saturated fat
• Sweetened tea

Final thought

Eating healthy food that controls diabetes should be the utmost priority of a diabetic patient; both Type 1, Type 2, and gestational diabetic patients. Eating food low in the glycemic index will help regulate blood sugar levels, protect heart health, lower blood pressure and overall ensure healthiness.