Health, Nutrition

The 16 Best Foods to Control Diabetes

Figuring out the best foods to eat when you have diabetes can be tough. Here's what you can do.

Summary: 60 Second Read

FATTY FISH Fatty Fish are good source of omega-3 fatty acids and help in regulating your blood sugar.

LEAFY GREENS Green Leafy vegetables are low in digestible carbs and hence don't affect the blood sugar levels significantly.

AVOCADOS Avocados are nutritious and low in carbs and hence are good addition to your meal.

EGGS Eggs improve insulin snesitivity which has direct affect on your blood sugar level.

CHIA SEEDS Chia seeds are extremely high in fiber and lower your blood sugar levels.

BEANS Beans have a very low glycemic index, which is important for managing diabetes.

GREEK YOGURT Greek Yogurt is highly nutritious and helps in keeping you fuller for longer time maintaining your weight and diabetes.

NUTS Nuts are extremely nutritious and low in carbs. Their regular consumption reduces inflammation and lowers blood sugar level.

BROCCOLI Broccoli are low in calories and rich in nutrients, They help in lowering the insulin levels and protect against cellular damage.

EXTRA-VIRGIN OLIVE OIL Extra virging olive oil 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.

FLAXSEEDS Flaxseed are rich in healthy omega-3 fats and fibers and improve blood sugar management.

APPLE CIDER VINEGAR Apple cider vinegar has beneficial effects on fasting blood sugar levels and HbA1c.

STRAWBERRIES Strawberries are high in antioxidants and improve blood sugar levels.

GARLIC Garlic is incredibly nutirtious and improve blood glucose managment and help in regulating cholestrol.

SQUASH The health benefits of squash make it a great addition to any meal.

SHIRATAKI NOODLES Shirataki noodles are high in the fiber glucomannan and wonderful for diabetes and weight management

Best Foods to control Diabetes

While choosing what to eat, 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.

Eating fatty fish may also help regulate your blood sugar.

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

Summary- Fatty Fish are good source of omega-3 fatty acids and help in regulating your blood sugar.

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.

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.

Summary- Green Leafy vegetables are low in digestible carbs and hence don't affect the blood sugar levels significantly.

3. Avocados

Avocados have very little 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.

Summary- Avocados are nutritious and low in carbs and hence are good addition to your meal.

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.

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.

Summary- Eggs improve insulin snesitivity which has direct affect on your blood sugar level.

5. Chia Seeds

Chia seeds are a wonderful food for people with diabetes.

They’re extremely high in fiber, yet low in digestible carbs.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

Chia seeds may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in individuals with diabetes.

Additionally, chia seeds have been shown to help reduce blood pressure and inflammatory markers.

Summary- Chia seeds are extremely high in fiber and lower your blood sugar levels.

6. 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.

Summary- Beans have a very low glycemic index, which is important for managing diabetes.

7. Greek Yogurt

Greek yogurt is a great dairy choice for people with diabetes.

Some research suggests that eating certain dairy products like yogurt may improve blood sugar management and reduce heart disease risk factors, perhaps partly due to the probiotics it contains.

Studies also indicate that yogurt consumption may be associated with lower levels of blood glucose and insulin resistance.

Additionally, yogurt may reduce your risk for diabetes.

It may also help you lose weight, if that’s a personal goal.

Yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.

The high levels of calcium, protein, and a special type of fat called conjugated linolic acid (CLA) found in yogurt may help reduce your appetite, making it easier to resist unhealthy foods.

Summary- Greek Yogurt is highly nutritious and helps in keeping you fuller for longer time maintaining your weight and diabetes.

8. 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(source):

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.

Summary- Nuts are extremely nutritious and low in carbs. Their regular consumption reduces inflammation and lowers blood sugar level.

9. 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. (source)

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.

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.

Summary- Broccoli are low in calories and rich in nutrients, They help in lowering the insulin levels and protect against cellular damage.

10. 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.

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.

Summary- Extra virging olive oil 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.

11. Flaxseeds

Flaxseeds are an incredibly healthy food.

Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.

A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management.

Flaxseeds may also help lower blood pressure.

Overall, flaxseed is beneficial for your heart and gut health.

Plus, flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness.

Your body can’t absorb whole flaxseeds, so purchase ground seeds or grind them yourself.

It’s also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.

Summary- Flaxseed are rich in healthy omega-3 fats and fibers and improve blood sugar management.

12. Apple cider vinegar

Apple cider vinegar has many health benefits.

Although it’s made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon.

Apple cider vinegar has beneficial effects on fasting blood sugar levels and HbA1c.

It may also reduce blood sugar response by as much as 20% when consumed with meals containing carbs.(source)

Apple cider vinegar is believed to have many other healthful properties, including antimicrobial and antioxidant effects.

To incorporate apple cider vinegar into your diet, begin with 1 teaspoon mixed in a glass of water each day. Increase to a maximum of 2 tablespoons per day.

Summary- Apple cider vinegar has beneficial effects on fasting blood sugar levels and HbA1c.

13. Strawberries

Strawberries are one of the most nutritious fruits you can eat.

They’re high in antioxidants known as anthocyanins, which give them their red color.

Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors for people with type 2 diabetes.

Strawberries also contain polyphenols, which are beneficial plant compounds with antioxidant properties.

Regular consumption of polyphenols from strawberries and cranberries improve insulin sensitivity in adults with overweight and obesity.

This is important because low insulin sensitivity can cause blood sugar levels to become too high.

Summary- Strawberries are high in antioxidants and improve blood sugar levels.

14. 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 (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.

Summary- Garlic is incredibly nutirtious and improve blood glucose managment and help in regulating cholestrol.

15. Squash

Squash, which has many varieties, is one of the healthiest vegetables around.

The dense, filling food is fairly low in calories and has a low glycemic index.

Winter varieties have a hard shell and include acorn, pumpkin, and butternut.

Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash.

Like most vegetables, squash contains beneficial antioxidants. Squash also has less sugar than sweet potatoes, making it a great alternative.

Summary- The health benefits of squash make it a great addition to any meal.

16. 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.

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.

Summary- Shirataki noodles are high in the fiber glucomannan and wonderful for diabetes and weight management

The bottom line-

When diabetes is not well managed, it increases your risk for several serious diseases.

But eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk for complications.

Just remember, although these foods may help manage blood sugar, the most important factor in healthy blood sugar management is following an overall nutritious, balanced diet.