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25 Best Foods For Diabetics
Diabetes is when your blood sugar levels are higher than normal. It’s carbohydrate foods, like bread, cereals, rice, pasta, fruits, milk, and desserts that can cause this rise. Your eating plan should focus on the amount and type of carbs you put on your plate throughout the day. But it’s also important to have foods you enjoy. You want to eat enough so you feel satisfied. That’s why it’s important to know the sugar control foods. Here are the 25 best foods for diabetics that can keep your blood sugar in check, and make you healthy as well.
Green Leafy Vegetables
A diet full of vegetables is beneficial for diabetics, as vegetables are rich in fibre, and also fill your body’s essential demand for vitamins, minerals, and other important components.
Leafy greens, like spinach, are great non-starchy vegetable options, because they contain lutein, an important nutrient for eye health. Fenugreek, popularly known as Methi, improves insulin function and delays the absorption of sugar in the body.
Including these vegetables in your diet can help in maintaining blood sugar levels, and body weight.
Garlic
Garlic is full of phytochemicals and health-promoting components such as sulfur-containing metabolites that is Allicin and its derivatives.
These bioactive molecules reduce various ailments like diabetes, blood pressure, inhibition of platelet aggregation, cardiovascular diseases, cancer, and many infectious diseases.
Garlic also reduces insulin resistance in type 2 diabetes patients. Overall, including garlic in your can really benefit you as it will not only control blood sugar levels but will protect you from diabetes complications as well.
Onion
Eating onions may help control blood sugar, which is especially significant for people with diabetes or pre-diabetes. A study in which 42 people with type 2 diabetes demonstrated that eating 100 grams of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours.
Studies have shown that there is multiple flavonoids-a class of antioxidants present in onions that help keep the blood glucose level in control and also promote good health and immunity.
Onions are high in fibres and low in glycemic index, making them a perfect fit for diabetics.
Cabbage/Cauliflower
Is cabbage good for diabetics? Green vegetables like cauliflower and cabbage are non-starchy vegetables filled with vitamins and minerals so these are diabetes-friendly.
These contain a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood glucose control and protect blood vessels from cardiovascular damage.
Along with stabilizing blood sugar levels, these vegetables also help in maintaining weight.
Brinjal
Eggplant or Brinjal is a low-calorie and low-carbohydrate food fit for diabetics. Diabetics who are done eating bottle gourds and other gourds to keep their blood sugar levels controlled can find a safe place in eggplant or brinjal. Eggplant is a non-starchy vegetable and therefore is fit for consumption for diabetics.
Tomatoes
Tomatoes are not high in sugar. Similar to carrots, tomatoes are considered a non-starchy vegetable in meal planning for diabetes. This means that the amount of naturally occurring sugar is minimal in a serving. A non-starchy vegetable serving is ½ cup cooked or 1 cup raw and contains approximately 2 grams of sugar and 4 grams of total carbohydrates.
Tomatoes are also a good source of the antioxidant lycopene, which can help fight inflammation.
Pumpkin
Pumpkins have been tested and proven to be a good and healthy supplement for diabetics to include in their diets. Not only does it support one’s blood sugars to be under control, but it can also assist in the overall wellness of the human body.
The glycemic load of pumpkins is only 3. And the glycemic load is a crucial mark for measuring the level of carbohydrates in a food item. Therefore, it is safe to have pumpkin for diabetics and it would not cause any irregular spikes in the blood sugar levels.
However, one should always remember to eat pumpkins in moderate amounts.
Bitter Gourd
Bitter gourds aren’t all that common; after all, as the name suggests, they are very bitter. However, it has been proven to lower blood sugar. A study found that 2,000 milligrams of bitter melon a day lowers blood glucose levels in people with type 2 diabetes.
Okra/Lady Finger
People generally ask Is okra good for diabetics? Yes, okra can be beneficial for individuals with diabetes. Okra, also known as lady’s finger or bhindi, is low in calories and high in fiber. Recently, a new benefit of including okra in your diet is being considered. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.
Celery
First, celery sticks are very low in calories, providing only 16 calories per cup. This can help you manage your weight, which helps control type 2 diabetes.
Furthermore, celery contains antioxidants called flavones, which have been studied for their role in lowering blood sugar levels.
You can eat celery with peanut butter or you can add it to your salad or combine it with spinach, cucumber, and lemon to make healthy and delicious smoothies.
Best Fruits For Diabetics
Fruits that are effective in lowering blood sugar are-
Raspberries
Raspberries may help prevent and manage type 2 diabetes as they contain blood sugar-lowering properties. These berries are also an antioxidant and anti-inflammatory food. Half of the carbohydrates of raspberries consist of dietary fiber, which makes it a favorable snack option for patients with diabetes and pre-diabetes.
Blackberries
The glycemic load of ½ cup of blackberries is just 2.02 which makes this tiny dark-colored fruit an ideal option for diabetics. Since blackberries are very low in carbohydrates, the blood sugar levels are managed pretty well and there is no spike in the glucose levels instantly.
Guava
Guava has a high amount of vitamin c and potassium which are helpful in maintaining blood sugar levels. Some studies say that Those who have prediabetes can help prevent it by drinking guava leaf tea. The white flesh of guava is really helpful for diabetics.
Avocado
Avocados are naturally low in sugar, with just 1 gram of sugar per fruit, avocados are very healthy for diabetics. They also lower the level of bad cholesterol in the body that helps in protecting the heart. But keep in mind that you consume it in a selective amount.
Strawberries
Filled with antioxidants, fiber, and vitamin C, strawberries are a bright and tasty choice. Slice them up and serve on top of oatmeal, yogurt, or mixed with spinach and walnuts for a sweet and savory salad.
Wood apple
For those who are battling diabetes, wood apples are a perfect solution. It Counteracts diabetes by controlling the severity of the condition. Wood apple manages the flow and secretion of sugars in the bloodstream. It also controls the spikes and plunges in sugar levels that can be dangerous for diabetics.
Palm fruit
Being rich in minerals and vitamins. Palm fruits are a Healthy option for people on diet or suffering from diabetes. It is a rich source of vitamins B and C, iron, zinc, potassium, calcium, phosphorus, thiamine, and riboflavin.
Star fruit
Another good fruit for diabetics is star fruit. Star fruit is valued for its medicinal and nutritional properties. Its hypoglycemic effects are considered to be particularly beneficial in patients with diabetes mellitus. and it has been promoted as a traditional remedy for diabetes.
Other Best Foods For Diabetics
Some other food items are also beneficial for bringing blood sugar levels down. These other best foods for diabetics are-
Do Eggs Lower Blood Sugar?
Yes, Hard-boiled eggs are excellent for Diabetics as they provide a high amount of protein without spiking blood sugar levels, rather eggs slow down glucose absorption in your body. Eggs can be consumed with other foods like bread and oats.
You can also make an omelet with eggs but try to use minimum oil.
Oatmeal
High in fiber, oatmeal can help keep blood sugar levels in check. Top them with fruit for sweetness and nuts for an extra dose of protein. And if you don’t have time to cook in the a.m., Try overnight oats. Mix one part oatmeal with two parts water or low-fat milk. Leave it in the fridge for a creamy bowl in the morning.
Yogurt
Plain yogurt can be a smart choice for those monitoring their blood glucose levels. Yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. When selecting yogurt, The best choice is a low-fat, plain Greek yogurt with no added sugars.
Almonds
Almonds are a great source of magnesium, a nutrient that improves insulin sensitivity. These nuts also contain properties that are useful for managing blood sugar levels, some studies suggest that almonds can bring down sugar levels naturally.
Whole Wheat Bread
Whole wheat bread consists of complex carbs, which are higher in vitamins, minerals, and blood sugar managing fibre than simple carbs. Therefore, choosing whole wheat bread over white bread would be a good choice for diabetics.
Lentils
Lentils are rich in something called resistant starch: a type of carb that has a very minimal impact on your blood sugar levels because it passes through the body undigested and ultimately ends up feeding the healthy bacteria at the bottom of your digestive tract. So, not only will lentils help keep your blood sugar levels more even-keeled, but they’ll also help to improve your gut health.
Quinoa
With the fiber and protein combination found in quinoa, you’ll feel fuller and have better blood sugar control. Protein also helps with the uptake of carbohydrates so the body can process them more easily. I suggest enjoying quinoa in a salad or casserole.
So, these are the 25 best foods for diabetics that will help in controlling blood sugar levels. Feel free to eat all these foods.
A Word From MantraCare
If you are facing diabetes-related issues, MantraCare is here to help. Book your free trial online diabetes consultation session now to connect with a specialist diabetologist.
