If you are a diabetic, you know how difficult it is to control your blood sugar levels. Certain foods spur while others actually lower blood sugar, but many people suffer a great deal before they can figure out what foods are best to eat to control their blood sugar . Luckily, thanks to years of scientific research , which has enabled us to know what foods are best and work to control diabetes. In this article, we’ll chew over 5 best foods for diabetics that help them to control lower blood sugar levels.
Following are the 5 best foods for diabetics, that you must incorporate in your diabetic meal planning . Planning and preparing meals on time will reduce snacking and will help you save time and energy all the week.
1. Leafy greens
Leafy greens vegetables are exceptionally nutritious and are also very low in digestible carbs than other vegetables , so they won’t significantly affect your blood sugar levels regardless of how much you eat them . Leafy greens such as Spinach and kale are both low in calories but contain varying amounts of fiber, vitamin K, vitamin C, and several other micronutrients.
Leafy greens are among the foods that diabetics can eat freely .A study reveals that people with diabetes have lower vitamin C levels than people without diabetes, and an increase of dietary intake of vitamin C-rich foods can help to manage type 2 diabetes . Leafy green vegetables also contain specific antioxidants that help to protect your eyes from diabetic complications
So including green and leafy vegetables in your diet may do wonders in keeping blood sugar levels in check.
2. Fatty Fish
Fatty fish like 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. So, Getting plenty of these fats in diet is extremely important for diabetics with an increased risk of heart disease and stroke.
Fatty Fish are included in list of foods for diabetic patients, and are a great source of high quality protein, which help improve blood sugar regulation. A study involving 68 adults who had overweight or obesity found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels than participants who consumed lean fish
Omega-3 fats in Fatty Fish can help reduce inflammation and risk of heart diseases and stroke , and proteins found in Fatty Fish are important for stabilizing blood sugar.
Certain types of seeds ( Chia Seeds and Flax Seeds) are very helpful to control diabetes. Chia seeds are packed with fiber, low in digestible carbs, and are best to control blood sugar levels. For healthy management of blood sugar control and improvement in insulin sensitivity ,chia seeds are extremely important .
Also, a study involving 15 healthy adults showed that participants eating 1 ounce (25 grams) of ground chia seeds and 2 ounces (50 grams) of a sugar solution had a 39% reduction in blood sugar levels than participants who consumed the sugar solution alone.
Flaxseeds can also help regulate blood sugar control, decrease your risk of heart diseases . Ingesting whole flaxseeds is not beneficial , so opt for ground seeds or grind them up at home before eating them.
Berries are loaded with fiber, vitamins, minerals, and antioxidants, and they are an best option for people with uncontrolled blood sugar levels.
A study found that eating 2 cups (250 grams) of red raspberries with a high carb meal significantly helped in reducing post-meal insulin and blood sugar in adults having prediabetes, compared with a control group.
Besides raspberries, strawberries, blueberries, and blackberries are also found to be beneficial in blood sugar management by increasing insulin sensitivity and removing glucose from the blood
Avocadoes are creamy and delicious, and may offer great benefits for blood sugar regulation. They’re loaded with healthy fats, fiber, vitamins, and minerals, and their efficient intake helps to improve blood sugar levels.
Avocados may help reduce blood sugar levels and protect against high blood pressure and high blood sugar, and reduce chronic disease risk.
People with diabetes can eat their favorite foods, but all that is necessary is to monitor blood glucose levels to stay safe.