The 10 Best Foods to Control Diabetes

 The 10 Best Foods to Control Diabetes

Figuring out the best foods to eat when you have diabetes can be tough.

That’s because your main goal should be controlling your blood sugar levels.

However, it’s also important to eat foods that help prevent diabetes complications like heart disease.

Your diet can have a major role in preventing and managing diabetes.

Here are the 16 best foods for people living with diabetes, both type 1 and type 2.

1. Fatty Fish

Some people consider fatty fish to be one of the healthiest foods on the planet.

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 regular basis is especially important for people with diabetes, who have an increased risk for heart disease and stroke.

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and may help improve the way your arteries function.

Research indicates that people who eat fatty fish regularly have a lower risk for acute coronary syndromes, like heart attacks, and are less likely to die from heart disease.

Studies show that eating fatty fish may also help regulate your blood sugar.

A study in 68 adults with overweight and obesity found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels, compared with participants who consumed lean fish.

Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels.

2. Leafy Greens

Leafy green vegetables are extremely nutritious and low in calories.

They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.

Spinach, kale and other leafy greens are good sources of many vitamins and minerals, including vitamin C.

Some evidence suggests Trusted Source that people with diabetes have lower vitamin C levels than people without diabetes and may have greater vitamin C requirements.

Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.

Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage.

In addition, 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.

3. Avocados

Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.

Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI).

This makes them an ideal snack for people with diabetes, especially since obesity increases your chances for developing diabetes.

Avocados may have properties specific to preventing diabetes.

A 2019 study in mice found that avocation B (AvoB), a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance.

More research is needed in humans to establish the connection between avocados and diabetes prevention.

4. Eggs

Eggs provide amazing health benefits.

In fact, they’re one of the best foods for keeping you full and satisfied in between meals.

Regular egg consumption may also reduce your heart disease risk in several ways.

Eggs decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels and modify the size and shape of your LDL (bad) cholesterol.

A 2019 study found that eating a high-fat, low-carb breakfast of eggs could help individuals with diabetes manage blood sugar levels throughout the day.

Older research has linked egg consumption with heart disease in people with diabetes.

But a more recent review of controlled studies found that consumption of 6 to 12 eggs per week as part of a nutritious diet did not increase heart disease risk factors in those with diabetes.

What’s more, some research suggests that eating eggs may reduce the risk of stroke.

In addition, eggs are a good source of lutein and zeaxanthin, antioxidants that provide protection against eye diseases.

Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.

5. Beans

Beans are cheap, nutritious, and super healthy.

Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber.

They also have a very low glycemic index, which is important for managing diabetes.

Beans may also help prevent diabetes.

In a study involving more than 3,000 participants at high risk for cardiovascular disease, those who had a higher consumption of legumes had a 35 percent reduced chance of developing type 2 diabetes.

6. Nuts

Nuts are delicious and nutritious.

All types of nuts contain fiber and are low in net carbs, although some have more than others.

Here are the amounts of digestible carbs, per 1-ounce (28-gram) serving of nuts, according to the U.S. Department of Agriculture:

• Almonds: 2.6 grams
• Brazil nuts: 1.4 grams
• Cashews: 7.7 grams
• Hazelnuts: 2 grams
• Macadamia: 1.5 grams
• Pecans: 1.2 grams
• Pistachios: 5 grams
• Walnuts: 2 grams

Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management) and LDL (bad) cholesterol levels.

Nuts may also help people with diabetes improve their heart health.

A 2019 study involving over 16,000 participants with type 2 diabetes found that eating tree nuts — such as walnuts, almonds, hazelnuts and pistachios — lowered their risk of heart disease and death.

Research also indicates that nuts can improve blood glucose levels.

A study in subjects with type 2 diabetes found that consumption of walnut oil daily improved blood glucose levels.

This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.

7. Broccoli

Broccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.

What’s more, studies in people with diabetes have found that eating broccoli sprouts may help lower insulin levels and protect against cellular damage.

Broccoli may also help manage your blood sugar levels.

One study found that consuming broccoli sprouts led to a 10 percent reduction in blood glucose in people with diabetes.

This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.

Additionally, broccoli is another good source of lutein and zeaxanthin. These important antioxidants may help prevent eye diseases.

8. Extra-Virgin Olive Oil

Extra-virgin olive oil is extremely beneficial for heart health.

It contains oleic acid, a type of monounsaturated fat that has been shown to improve glycemic management, reduce fasting and post-meal triglyceride levels, and have antioxidant properties.

This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.

Oleic acid may also stimulate the fullness hormone GLP-1.

In a large analysis of 32 studies looking at different types of fat, olive oil was the only one shown to reduce heart disease risk.

Olive oil also contains antioxidants called polyphenols.

Polyphenols reduce inflammation, protect the cells lining your blood vessels, keep your LDL (bad) cholesterol from becoming damaged by oxidation, and decrease blood pressure.

Extra-virgin olive oil is unrefined, so it retains 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 like corn and soy.

9. Garlic

For its tiny size and low calorie count, garlic is incredibly nutritious.

One clove (3 grams) of raw garlic, which is roughly 4 calories, contains Trusted Source:

• Manganese: 2% of the Daily Value (DV)
• Vitamin B6: 2% of the DV
• Vitamin C: 1% of the DV
• Selenium: 1% of the DV
• Fiber: 0.06 grams

Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol.

Although many studies that determine garlic is a proven healthy option for people living with diabetes include abnormal dietary amounts of garlic, the meta-analysis cited above only included servings from .05–1.5 grams.

10. Shirataki Noodles

Shirataki noodles are wonderful for diabetes and weight management.

These noodles are high in the fiber glucomannan, which is extracted from konjac root.

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

Glucomannan is a type of viscous fiber, which helps you feel full and satisfied.

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.

In one study, glucomannan significantly reduced levels of fasting blood glucose, serum insulin, and cholesterol in rats with diabetes.

A 3.5-ounce (100-gram) servingTrusted Source of shirataki noodles also contains just 3 grams of digestible carbs and just 10 calories per serving.

However, these noodles are typically packaged with a liquid that has a fishy odor, and you need to rinse them very well before use.

Then, to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without added fat.

Decrease in blood pressure.