You’re one of more than 100 million U.S. adults with this critical disease whether you have diabetes or prediabetes. [1] According to the Mayo Clinic, [2] fatigue, elevated appetite, irritability, and blurred vision are signs of being diabetic.
However, becoming excessively hungry and needing to monitor your blood sugar levels is one of the most immediate signs of this condition, which makes it impossible to decide what you can eat and when. We’ve come up with a list of nutrient-dense foods that can help regulate glucose levels and keep you safe for that very reason.
1. Cinnamon
It can help lower cholesterol and control blood sugar levels by adding more of this fragrant seasoning. As low as one-quarter of a teaspoon per day of cinnamon is enough to boost blood glucose and cholesterol levels. You can add cinnamon to yogurt, oatmeal, or even use it for a cup of coffee, but try to resist cinnamon buns filled with sugar.
2. Nuts
Researchers observed in a study published in Science Daily that adding walnuts to the daily diet encouraged healthier gut bacteria and, in addition, decreased some chance of heart disease. [3] They also help control blood sugar levels because, while having little sugars, they have a high fat and protein content. Pistachios, almonds, and pecans are other nuts with similar advantages.
3. Oatmeal
It is recommended for anyone to consume oatmeal, but diabetics, in particular, should incorporate this food into their diet as the soluble fiber found inside breaks down more slowly into carbs and helps to control blood glucose levels. [4] However, if you have the time to cook them, highly processed and instant or fast oatmeal will give you a greater insulin reaction, so it’s safer to stick to old-fashioned rolled oats or steel-cut ones.
4. Dairy
In addition to being a decent source of vitamin D and calcium and supporting healthier muscles, dairy is a decent protein source and helps to stay away from hunger for longer. Yogurt, cheese, and milk will all help to control diabetic blood sugar levels. Data from the Harvard School of Public Health[5] also shows that the risk of developing type 2 diabetes can also be significantly decreased by trans-palmitoleic acid, a normal compound in milk fat. [5]
5. Beans
Beans, filled with fiber and calcium, both nourish you and leave you feeling full. They’re a healthy addition to any diet, economical and willing to fit into almost any dish, actually, and best of all. Try garbanzo, purple, or pinto beans as a side dish or in soups and vegetarian stews if you want a choice of beans.
6. Broccoli
Vegetables such as kale, cauliflower, sprouts from Brussels, and broccoli all have an anti-inflammatory agent called sulforaphane that regulates blood sugar while providing tons of micronutrients to your body. There are few calories in these cruciferous ingredients as well, so you don’t have to think about filling your plate.
7. Quinoa
Look no further than quinoa if you want an impressive replacement for pasta. This whole grain, filled with protein, fiber, and various nutrients, is slowly digested and consumed, making it perfect for blood sugar management. More significantly, all nine of the essential amino acids are found in quinoa, ensuring it is a complete protein.
8. Spinach
One of the best food for diabetics are leafy greens. Leafy green spinach is an excellent source of magnesium, a mineral that makes the body use insulin, but it also provides plenty of vitamin K and folate. In a wide range of dishes, such as salads, smoothies, or by adding it to sides and soups, spinach can be consumed both raw and baked. In comparison, per 2-cup serving, it only has 14 calories and 2 grams of carbohydrates.
9. Olive Oil
In the popular Mediterranean diet, olive oil is a staple and is wonderful for diabetics. This is due to the high MUFA or monounsaturated fatty acid content, which allows the body to regulate blood glucose levels and lower insulin resistance. Thanks to the fat quality, do not hesitate to consistently use extra virgin olive oil because that is just what leaves you feeling satisfied for longer and allows you to digest items such as vitamin E and A.
10. Salmon
Eating oily fish such as salmon would not only supply you with plenty of nutritious protein but also omega-3 fatty acids, considered to be beneficial for the heart by lowering cholesterol levels. The same applies to fish such as sardines, mackerel, and tuna, so it’s important not only as a diabetic, but even if you’re totally healthy, to add them to your diet.
[1] https://www.cdc.gov/media/releases/2017/p0718-diabetes-report.html
[2] https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444
[3] https://www.sciencedaily.com/releases/2020/01/200116112542.htm
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4950069/
[5] https://news.harvard.edu/gazette/story/2010/12/dairy-diabetes/
