Managing diabetes can be a challenge, but with the right diet and lifestyle changes, it is possible to keep blood sugar levels in check. Eating the right nutrition food is key to managing diabetes, as certain foods can help control blood sugar levels and reduce the risk of complications. In this article, we will discuss some of the best nutrition food for diabetics, including boiled eggs, yogurt with red fruits, almonds, hummus, apples and peanut butter, meat sticks, chickpeas, turkey rolls, cottage cheese, whole grain cookies, tuna, popcorn, black beans, nut mix and edamame. We will also discuss cruciferous vegetables and other tips for living with type 2 diabetes. Boiled eggs are a great snack for people with diabetes. They are high in protein and can help prevent blood sugar from rising too high after eating.
In one study, 65 people with type 2 diabetes ate two eggs a day for 12 weeks and experienced significant reductions in their fasting blood sugar levels and lower levels of hemoglobin (A1c). Eggs can also promote satiety, which can help reduce calorie intake and lead to weight loss. Yogurt with red fruits is an excellent snack for diabetics. Berries are a great source of fiber which helps slow digestion and stabilize blood sugar levels after eating. Almonds are also beneficial for people with diabetes as they contain many vitamins and minerals.
In one study, 58 people who included almonds in their diets every day for 24 weeks experienced a 3% drop in their blood sugar levels in the long term. In another study, 20 adults with diabetes who consumed 60 grams of almonds a day for four weeks experienced a 4% reduction in their levels of insulin. Hummus is another great snack for diabetics. One study found that people who consumed at least 1 ounce of hummus at a meal had sugar and insulin levels four times lower than a group that consumed white bread at a meal. Apples and peanut butter are also very high in fiber; a medium apple combined with 2 tablespoons (32 grams) of peanut butter provides nearly 7 grams of fiber. Meat sticks are another good snack option for diabetics as they provide about 6 grams of protein per ounce (28 grams).
If possible, consider buying meat sticks that are made with grass-fed beef as it is richer in omega-3 fatty acids which can help keep blood sugar levels stable. Chickpeas are also beneficial for people with diabetes as they contain 14.5 grams of protein and 12.5 grams of fiber per 1-cup (164 gram) serving. In one study, 19 adults who ate a chickpea-based meal every day for six weeks had significantly lower blood sugar and insulin levels after eating. Turkey rolls are also a great snack option for diabetics as they provide protein which can help reduce appetite. To make a turkey roll, simply spread a tablespoon (about 10 grams) of cream cheese on a slice of turkey and wrap it around sliced vegetables such as cucumbers or peppers.
Small curd cheese is another good snack option for diabetics as it provides several vitamins and minerals plus nearly 13 grams of protein and just 4 grams of carbohydrates. When choosing cookies, be sure to choose ones made with 100% whole grains as many brands are high in refined flour and added sugar which can adversely affect blood sugar levels. Tuna is another great snack option for diabetics as it provides about 20 grams of protein per 5-ounce can and contains no carbohydrates. Tuna also provides small amounts of omega-3 fatty acids which have been shown to help control diabetes. Popcorn is another suitable snack for people with diabetes as it has low caloric density; one cup (8 grams) of air-popped popcorn contains just 31 calories. Popcorn also provides 1 gram of fiber per 1-cup serving (8 grams).
In one study, 12 people who ate black beans with a meal had lower insulin levels five hours after eating compared to people who didn't eat black beans. A 28-gram (1-ounce) serving of nut mix provides nearly 4 grams of protein making it a filling snack that may promote blood sugar control in people with diabetes. Edamame is another great snack option for diabetics as it contains 18 grams of protein and 8 grams of fiber per 1-cup (155-gram) serving. Celery sticks are also beneficial for people with type 2 diabetes as they are very low in calories providing only 14 calories per cup (101 grams). Eating low-calorie foods can help with weight control which helps control type 2 diabetes. Cruciferous vegetables such as cauliflower, broccoli, Brussels sprouts and kale are also good in a diabetic diet as they provide essential vitamins and minerals plus fiber which helps slow digestion and stabilize blood sugar levels after eating.
For more tips on living with type 2 diabetes, download our free app T2D Healthline and connect with real people living with type 2 diabetes. Caregivers struggle to balance their important work with having a life of their own during lockdowns caused by COVID-19. Ask questions related to diet and seek advice from others who understand it. Download the app for iPhone or Android.