Don't make your trip to the store unsuccessful. That's right, go ahead and eat almonds, cashews or even pistachios. When you have prediabetes or diabetes, a healthy eating plan for diabetes is key to controlling your blood sugar level. Sometimes it can be difficult to know which foods and drinks are good choices, but these 10 options can help you keep your numbers under control.
Whether lentils, kidney, pintos, blacks or chickpeas, beans are a low-glycemic food. That means your carbs are released gradually, so they're less likely to cause blood sugar spikes. They're so beneficial that one study found that eating a daily cup of beans for three months as part of a low-glycemic diet reduced HbA1c by half a percentage point. You may have heard that losing or controlling weight is one of the best things you can do to improve your blood sugar level.
Chia seeds can help with that. In one study, people with diabetes who added about an ounce of chia seeds per 1,000 daily calories to a calorie-controlled diet for six months lost four pounds and trimmed an inch and a half from their waistlines. In addition to being packed with fiber, these gems also contain protein and provide 18 percent of the recommended daily intake of calcium. When you're having a busy day, it can be difficult to eat well.
Glucerna shakes and bars can make things easier. Made by Abbott, they contain carbohydrate blends that are digested and absorbed slowly to help minimize blood sugar spikes. With less than 200 calories per shake and less than 160 calories per bar, they're a smart, portion-controlled choice. This golden spice contains curcumin, a substance that can keep the pancreas healthy and prevent prediabetes from turning into type 2 diabetes.
How well does it work? When researchers gave participants, who had prediabetes, 1500 mg of a curcumin supplement a day or a placebo for nine months, 16 percent of the people in the placebo group became diabetic, while the entire curcumin group remained diabetes-free. This study provides an idea of how an ancient spice such as turmeric can help improve how the body can improve its sensitivity to insulin. The Centers for Disease Control and Prevention states that 1 in 10 Americans has diabetes and another 1 in 5 people don't know they have the chronic condition. As the rate of diabetes continues to rise, it's more important than ever to adopt healthy habits and strategies for managing diabetes.
Keeping your glucose under control is of the utmost importance when it comes to managing type 2 diabetes. Often, ensuring that your glucose levels stay within a healthy range requires a multifaceted approach that includes a healthy eating and exercise plan, along with possible medications. Many of the best leafy greens are considered to be non-starchy vegetables, but they deserve their own section. Leafy greens are packed with nutrients and are lower in digestible carbs than other vegetables.
3 This means that your blood sugar level won't rise much, no matter how much you eat. Some of the best leafy greens to include in your daily diet are spinach and kale, as they have very high levels of vitamin C 3.Vitamin C helps control diabetes in people with type 2 diabetes and may help promote a general sense of well-being. Green leafy vegetables also contain specific antioxidants that help protect the eyes from diabetes complications. 3 Regardless of whether you have diabetes or not, fatty fish should be part of your diet.
It's one of the healthiest foods you can eat, and it has a lot of benefits. Oily fish, such as salmon and anchovies, provide a significant portion of the omega-3 fatty acids DHA and EPA, which may help protect the heart against possible complications of diabetes. 3 Both DHA and EPA protect blood vessels, reduce inflammation and improve the functioning of the arteries after consumption. 3 Because the risk of heart disease and stroke nearly doubles if you have diabetes, adding fatty fish to a balanced diet can reduce the chances of serious complications.
In addition, fatty fish is an excellent source of protein that will help you feel full and control your weight easily. Other fatty foods that help control diabetes and help control blood sugar include nuts and eggs. Nuts have high levels of fiber and most are low in digestible carbohydrates, so they won't raise your blood sugar.3 However, it's important to differentiate certain types of nuts, as some of them have very high levels of digestible carbohydrates. The best types of nuts for diabetics are almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios and walnuts.
3 If you're watching your weight, make sure you eat nuts in moderation. Even though they're high in healthy fats, they're still fat and shouldn't be overdone. Certain types of seeds are known to control diabetes. The two best seeds to eat as a diabetic are chia seeds and flax seeds.
Chia seeds are packed with fiber, are low in digestible carbohydrates, and have been found to actually lower blood sugar levels. 3 As a diabetic, this is very conducive to healthy control. Flaxseeds are also beneficial, as they can help improve blood sugar control, lower the risk of heart disease, and reduce the chances of suffering a stroke. 3 Since flaxseeds can be difficult to absorb, opt for ground seeds or be sure to take the time and grind them at home before eating them.
Eating whole flaxseeds won't give you any benefit. Other natural fats that help control diabetes include coconut oil, avocado oil, any type of nut oil, lard, tallow, chicken fat, duck fat, duck fat, coconut milk and unsweetened coconut cream. 2 Apple cider vinegar is popular with fans of healthy foods for good reason. Fermented acetic acid helps improve insulin sensitivity, lower fasting blood sugar levels and reduce blood sugar response by up to 20% when combined with high-carbohydrate foods.
3 Because of the high acidity of apple cider vinegar, it is best to take it with a tablespoon and mix it with water to avoid damaging the teeth and esophagus. Start slowly, with about a teaspoon, and work your way up depending on how you feel. Including whole grains such as rolled oats and oat bran in the diet can help improve blood sugar levels and, therefore, significantly lower hemoglobin A1c (HbA1c). Berries are packed with fiber, vitamins, minerals and antioxidants, and are a great choice for people with blood sugar control issues.
Well-balanced meals, including lean proteins, vegetables, healthy fats and whole grains, are healthy for everyone and help control blood sugar. Eating nuts and seeds can help regulate blood sugar, including blood sugar spikes on an empty stomach and after meals. For example, an 8-week study in 60 people with type 2 diabetes showed that drinking 20 ounces (600 ml) of kefir, a probiotic-rich yogurt drink, a day significantly reduced fasting blood sugar and HbA1c, compared to drinking kefir that contained no probiotics (5). An analysis of 16 studies revealed that eating oatmeal significantly reduced HbA1c and fasting blood sugar levels compared to control meals (4).
In addition, a study conducted on 15 healthy adults) showed that participants who received 1 ounce (25 grams) of ground chia seeds along with 2 ounces (50 grams) of sugar (the solution) had a 39% reduction in blood sugar levels compared to those who consumed the sugar solution alone (37, 3). Eating these foods can help lower blood sugar and improve glucose tolerance and insulin sensitivity. Seafood, including fish and shellfish, offers a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that can help regulate blood sugar levels. Whether you have prediabetes or diabetes or want to reduce your risk of developing these conditions, including the foods listed above as part of a nutritious diet can help lower your blood sugar levels.
These drinks can help improve blood sugar levels after meals and lower fasting blood sugar and HbA1c. In addition to being creamy and delicious, avocados can offer significant benefits for blood sugar regulation. You can ask your doctor about the dose you should inject to keep your blood sugar level from dropping to dangerously low levels. Including the following foods in healthy proportions, along with regular physical activity, can help you control your blood sugar levels.