One of the biggest concerns of people with diabetes is learning to control their blood sugar. Food plays a huge part of doing so. Certain foods can help keep your blood sugar at consistent levels, while others can cause it to drop or skyrocket.
When you’re living with diabetes, knowing which foods to include in your diet can help keep blood sugar under better control. But with so much misinformation out there, it can be tricky to know what’s fact and what’s fiction.
Here’s a list of the top 10 foods to control blood sugar.
Non-starchy vegetables including broccoli have lots of fiber and a small amount of carbs, which results in a smaller impact to blood sugar levels. One cup of raw broccoli flowerets provides 20 calories, 3.7 grams of carbs and 2 grams of protein. According to the American Diabetes Association, a person with diabetes should fill half their plate with non-starchy vegetables like broccoli during a meal.
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Marian Weyo
Salmon
Fish and seafood is recommended at least twice a week. Salmon is especially beneficial as it contains omega-3 fats specifically one called EPA (eicosapentaenoic acid) and DHA (decosahexaenoic acid). EPA and DHA are known for supporting heart, brain, and eye health at all stages of life. People with diabetes are at a higher risk for heart disease, so incorporating salmon can help.
In addition, salmon is a high fat fish and together with the protein these two nutrients can help slow down how quickly food is absorbed into the body.
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Vladislav Noseek
Rolled Oats
Rolled oats is a whole grain, which means that it has a healthy dose of fiber. Choosing foods with plenty of fiber is important as fiber helps slow down how quickly carbs are absorbed, which in turn, helps people with diabetes regulate blood sugar.
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Brent Hofacker
Spinach
The American Diabetes Association recommends eating more non-starchy vegetables, including spinach. One cup of this water-soluble vegetable provides 6.9 calories, 1.1 grams of carbs, and 0.9 grams of protein. Pile on the spinach on half your plate or make a salad with it along with other low carb veggies.
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Amawasri Pakdara
Beans
Beans are a legume that provides carbs and protein. They also have a lower glycemic index and can help manage blood glucose better than foods containing carbohydrates alone. Beans also contain fiber, vitamins, and minerals, making them a nice addition to your meal.
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Gulsina
Nonfat Plain Greek Yogurt
Greek yogurt provides a good source of calcium plus it’s a high quality protein. Because Greek yogurt is strained the liquid whey, it provides 40% less sodium and sugar, and twice the protein compared to traditional yogurt. It’s a nice way to take in your dairy especially for people with diabetes. Use it to substitute for foods higher in calories and saturated fat like sour cream or mayonnaise.
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Krasula
Walnuts
One ounce (1/4 cup) of walnuts provides 190 calories, 18 grams of fat (mostly polyunsaturated), 4 grams of carbs, 2 grams of fiber, and 4 grams of protein. Because walnuts contain fiber, fat, and protein it takes longer to digest which helps keep blood sugar under control. A 2011 published study which looked at 117 people with type-2 diabetes found that two ounces of nuts daily as a replacements for the same amount of calories from carbohydrate foods improved blood sugar control and cholesterol. More studies are needed to determine the full potential benefits.
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KatyaPulina
Strawberries
According to the American Diabetes Association, strawberries top the list of diabetes superfoods that are rich in minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.
Research has also associated eating strawberries with lower blood sugar. One study conducted in the journal Food & Function examined the effects of strawberries on blood sugar levels. Scientists asked 14 overweight adults to consume a strawberry drink (equal to 1 cup of fresh strawberries) at one of three times: 2 hours before a typical Western breakfast (defined as a meal high in calories, saturated fat, and sugar, and low in nutrients), with the meal, or two hours after the meal. Those who drank the strawberry drink two hours before breakfast had a significantly lower blood sugar level over a 10-hour period compared to those who had it with the meal. Researchers think that the strawberries may improve the insulin signal, moving glucose (AKA sugar) out of the blood and more quickly into the cells. Researchers concluded that eating strawberries within two hours of a meal may help reduce blood sugar.
Citrus fruit, including lemons, top the American Diabetes Association as diabetes superfoods as they are high in fiber, vitamin C, folate, and potassium. Two tablespoons of fresh lemon juice provides 7.6 calories and 2.6 grams of carbs, while 1 tablespoon of the zest (or peel) provides 2.8 calories and 1 gram of carbs. Whether you use fresh lemon juice or the zest of the lemon, you can add a tremendous amount of flavor without getting blood sugar out of control. Enjoy in dressings, marinades, over vegetables, chicken, or fish.
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Iryna Melnyk
Quinoa
One-half cup of cooked quinoa provides 111 calories, 19.7 grams of carbs, 2.6 grams of fiber, 1.8 grams of fat and 4 grams of protein. The combo of fat, fiber, and protein help keep you satisfied and also help slow down the absorption of the food which helps keep blood sugar in check in people with diabetes.
