We all have our share of food carvings when it comes to delicious foods. But in the case of diabetes, it’s important to follow healthy eating habits to maintain good health.
Now there’s no need for people with diabetes to control their urges because we will share with you the best diabetic foods you can always enjoy. Here are the top 10 best foods for diabetes control.
- Fatty fish:
Fatty fish like salmon, tuna, mackerel, herring and sardines are a great source of Omega-3, protein and Vitamin D. They are believed to be good for our skin, eyes, bones and nerves. Intake of Omega-3 fats minimizes the risk of heart diseases and inflammation such as arthritis.
Fish is considered healthy for diabetic individuals as it’s a rich source of protein, vitamins, healthy fats, minerals, and antioxidants that manages blood sugar levels.
- Vegetables:
Include lots of vegetables in your meal as they are rich in protein, vitamins, minerals, fibre, and antioxidants. Vegetables have fewer calories and carbohydrates which are vital for low blood sugar levels. Example – Broccoli, Carrots, Cabbage, Spinach, Tomatoes, Cucumber, lettuce and green beans.
Diabetics should eat salads at the beginning of their meals since cooking vegetables can take out few phytochemicals. Consuming green leafy vegetables is known to lower the risk of type 2 diabetes mellitus.
- Nuts:
Almonds, walnuts and flaxseeds are highly beneficial for type 2 diabetes; they are the main sources of fibre and proteins. They also contain fatty acids like omega-3, which helps to lower blood glucose; prevent cardiovascular diseases and the risk of diabetes.
- Beans:
Beans are easily available, nutritious and preferred diabetes food. They are useful for weight loss and preventing heart diseases. Beans are a storehouse of vitamin B, calcium, potassium, magnesium, high fibre content and have a low glycemic index. Studies show that beans can aid in managing diabetes.
- Greek yogurt:
Low-fat Greek yogurt contains calcium, protein and probiotics and is low in carbohydrates. It has more protein and fewer amounts of carbohydrates as compared to regular yoghurt. Keep away from those varieties of Greek yogurt that contain syrups, fruit preserves, or sweeteners. Low-fat Greek yogurt manages blood sugar levels and thus controls type 2 diabetes.
- Garlic:
Garlic is low in calories containing vitamin B6 and vitamin C. Garlic controls carbohydrate metabolism, LDL cholesterol, blood pressure, blood glucose levels and inflammation. Consuming garlic tea lowers the amino acid homocysteine which is a major risk factor for diabetes. Garlic is a strong antibiotic and enhances overall health and immunity.
- Berries:
Blackberries, cranberries, blueberries, strawberries, and raspberries are diabetes superfood because they are a storehouse of several nutrients, fibres, folic acid, vitamin C, antioxidants, phytochemicals and have a low glycemic index. Including them in a diabetic diet plan, can improve blood sugar and insulin response.
- Grains:
Regular intake of whole grains has shown health benefits in diabetic individuals. Grains contain macronutrients, minerals and vitamins. Wholegrains include bread, pasta, breakfast cereals and biscuits, brown rice, ragi, barley, millets, bulgur, oats, etc.
- Fruits:
Fruits are a natural source of vitamins, minerals and fibres. Fibre found in fruits helps in type 2 diabetes. Citrus fruits containing high soluble fibre decrease glucose absorption from blood and maintain proper blood sugar levels. Eating fruits reduces hunger which in turn helps in keeping a healthy weight. As obesity is one of the main factors for developing type 2 diabetes. Fruits for diabetes are –
- Apple
- Oranges
- Kiwi fruit
- Plum
- Peaches
- Pears
- Strawberries
- Berries
- Cherries
- Chia seeds
Chia seeds are high in omega-3 fats, antioxidants, phosphorous, magnesium and fibre. They are gluten-free and easily digestible. Chia seeds promote weight loss; reduce inflammation, lower cholesterol and blood sugar levels. A healthy weight along with well-maintained sugar levels can control diabetes to a great extent.