Are you looking for foods that can curb diabetes and lower blood sugar?
Do you want to keep your blood sugar level normal?
Eating the right food can have tremendous benefits on the quality of life of diabetes patients.
Unfortunately, diabetes is incurable currently.
However, good news – a healthy diet intake will regulate your blood sugar and optimize insulin production and use.
Also, prevent vision problems, fatigue, and normalizing blood pressure.
Want to know a secret?
People with diabetes should consume low glycemic carbohydrates, more vegetables, fruit, and proteins to help lower blood sugar levels naturally.
Another great choice for people with diabetes is the consumption of plenty of fiber food say studies.
And guess what?
In this article, we’ll show you exactly the foods that can curb diabetes and lower blood sugar.
The foods listed below can provide you with constant energy with little effect on your blood sugar.
Plus, it keeps your blood sugar stable, helps with sugar cravings, and gives you the feeling of fullness after eating.
Sound good? Let’s get started…
- 1. Beans
- 2. Eggs
- 3. Leafy green vegetables
- 4. Broccoli
- 5. Turmeric
- 6. Fish: salmon, trout, mackerel, tuna, and sardines
- 7. Whole grains (brown rice, rye, quinoa, wheat, and oats)
- 8. Chicken and turkey
- 9. Cinnamon
- 10. Chia seeds
- 11. Nuts
- 12. Apple Cider Vinegar mixed with water
- 13. Strawberries
- 14. Garlic
- 15. Greek Yogurt
- 16. Citrus fruits (oranges, mandarin grapefruits, and lemons)
- 17. Sweet potatoes
Beans (such as black, garbanzo, navy, white, pinto, and kidney) are an excellent food to curb diabetes and lower blood sugar.
You may wonder why?
They are high in protein.
Not only they will keep your blood sugar stable, but it also helps with sugar cravings and feeling satiety full after eating.
In fact, The American Diabetes Association recommends beans as superfoods that are good for diabetes.
But that’s not all.
Beans contain essential nutrients like iron, potassium, calcium, and magnesium that naturally help lower blood pressure.
Eggs definitely deserve a spot on the list of the best foods to control diabetes and lower blood sugar.
But can a person with diabetes consume eggs?
Allow me to explain:
Eggs are a great source of high-quality protein and offer a host of essential nutrients and antioxidants, making it a go-to food for anyone with diabetes, as long as the amount is controlled.
According to Healthline, studies have proven eating one egg a day generally lowers your blood sugar levels and insulin sensitivity.
Moreover, many scientific resources suggest having two eggs every day is perfectly safe for people with type 2 diabetes as part of a high-protein intake to improve cholesterol and lower blood sugar.
Additionally, The American Diabetes Association said eggs are a superfood for those with diabetes.
3. Leafy green vegetables
Collard greens, spinach, kale, romaine lettuce, and other leafy greens are superfoods for people with diabetes.
Because leafy green vegetables have a low glycemic index and high in fiber, they can prevent a spike in your blood sugar levels.
Here’s the kicker:
Leafy green vegetables are a great source of vitamin C that can really help control blood sugar levels and combats insulin resistance.
Pro tip: You can add these leafy green vegetables to your soups, salads, sandwiches, stews, green smoothies or eat them as a main dish.
There’s no denying that broccoli is a nourishing superfood for diabetes patients.
But what makes it super?
Well, broccoli is rich in fiber, potassium, vitamins C and K.
But it is low in calories and contains high amounts of sulforaphane (sulfur-rich compound), all of which have been found to lower blood sugar.
In addition to that, broccoli is also low in starch, which may reduce your blood sugar spikes and lower bad cholesterol (LDL cholesterol).
But wait… there’s more…
According to Healthline, broccoli is a great source of zeaxanthin and lutein (antioxidants) that can help you prevent diabetic eye disease.
For people with diabetes, turmeric is a perfect addition to a healthy diet for controlling blood sugar.
Because of its anti-inflammatory and antioxidant effects, turmeric can lower blood sugar in people with diabetes, according to Everyday Health.
It’s important to mention here that experts highly recommend turmeric as it is a superfood.
6. Fish: salmon, trout, mackerel, tuna, and sardines
Fish can keep your blood sugar levels steady because they contain high protein, vitamin D, and omega 3 fatty acids, says Diabetes.co.uk.
But if you’re not convinced, here’s another evidence:
The American Diabetes Association (ADA) recommends consuming fish (herring, mackerel, trout, salmon, sardines, and tuna) twice a week.
Keep in mind:
Fish can also lower your chance of high blood pressure and high cholesterol levels.
7. Whole grains (brown rice, rye, quinoa, wheat, and oats)
For people with diabetes, whole grains are a healthy choice.
Because whole grains are good sources of fiber that can stabilize your blood sugar, Dr. Mary Vouyiouklis Kellis told Cleveland Clinic.
Let’s not forget:
Whole grains have a lower glycemic index to help diabetic patients control their blood glucose levels.
And the best part about whole grains?
They can lower your cholesterol and decrease your heart disease risk, says WebMD.
8. Chicken and turkey
Think that chicken and turkey aren’t good for people with diabetes?
According to doctors, chicken and turkey can help you to control your diabetes because:
- High in protein
- Low in fat
- keep you full and satisfied for a long time.
This means that having a delicious chicken and turkey is essential — not just for reducing blood sugar levels but for maintaining your overall health.
They should be prepared in a healthy way to avoid raising your blood sugar.
Cinnamon is a diabetes-friendly spice that can reduce and control blood sugar levels.
In fact, a study published in the American Diabetes Association journal proved that cinnamon could lower blood sugar levels and better insulin sensitivity.
But wait, there’s more!
Another research claims cinnamon is effective for diabetes remedies due to its antioxidant, antidiabetic, and anti-inflammatory properties.
In a nutshell, adding cinnamon to your meals can help maintain balance in glucose levels.
Pro tip: you can also add cinnamon to your tea, smoothies, or coffee.
10. Chia seeds
If you have diabetes, eating chia seeds is helpful to stabilize blood sugar.
Here’s the secret:
Chia seeds are actually chock full of protein and fiber. This means that they can slowly be digested and absorbed, which could stop blood sugar spikes.
Besides, research suggests that chia seeds may reduce blood pressure in hypertensive people.
Why not eat a handful of nuts every day?
Trust me. You’ll be glad you did.
Here’s the thing:
Nuts are a great source of magnesium, iron, and vitamin E. They also contain healthy fats and fiber.
According to Diabetes.co.uk:
Regular eating of nuts (Almonds, Cashews, Walnuts, Peanuts, and Brazil nuts) may help you manage your blood sugar levels in general and also improve your cardiovascular health.
Make sure you avoid the salted types of nut.
12. Apple Cider Vinegar mixed with water
Are you wondering if someone with diabetes can drink apple cider mixed with water?
Yes, vinegar has been shown to better insulin sensitivity and help with balancing blood sugar levels.
Here is an interesting fact:
Researchers found that people with diabetes who took two teaspoons of vinegar with food significantly lower blood sugar after a meal.
Still not convinced? Check this out:
According to Healthline, studies have proven that taking two spoonfuls of vinegar at bedtime would generally lower early morning blood sugar spikes by about 4 percent.
Pro tip: you should avoid having apple cider vinegar with diabetes medication because it may cause your blood sugar to be severely low.
Strawberries are diabetes-friendly fruits that can reduce and control blood sugar levels.
Particularly, strawberries are high in antioxidants known as anthocyanins, which may reduce cholesterol, insulin levels and improve blood sugar.
Strictly speaking, garlic is another significantly healthy food that can balance blood sugar and improve insulin sensitivity.
Why? Because garlic contains anti-inflammatory properties.
As proven by tons of experts out there, garlic is an effective supplement to manage diabetes.
For example, clinical research recommends consuming garlic regularly promotes lower blood sugar levels and LDL cholesterol in people with diabetes.
But you know what else?
Garlic can also reduce your high blood pressure and heart attack risk.
To sum it all up, add garlic to your soups, salads, stews, smoothies, or eat them raw to regulate your blood sugar levels.
Pro tip: avoid garlic if you are taking blood thinner medications, pregnant, or breastfeeding.
15. Greek Yogurt
Greek yogurt plays an important role in managing diabetes.
Keep in mind:
Greek yogurt contains more protein, fiber, vitamins, fewer carbohydrates, and fats, making it a perfect food for diabetics.
And the best part of it all?
It has a low glycemic index (GI) and has also been proven to lower your sugar craving and energy balance.
Experts advise diabetes patients to have Greek yogurt every day.
16. Citrus fruits (oranges, mandarin grapefruits, and lemons)
Will you believe if someone tells you citrus fruits can regulate your blood sugar naturally?
The simple truth is that citrus fruits have a low glycemic index (GI), vitamin C, and fiber to help someone with diabetes control their blood sugar.
But that’s not everything:
Citrus fruits help you lose excess weight effectively and keep your heart healthy.
17. Sweet potatoes
Sweet potatoes are arguably the best type of potatoes for diabetes for a good reason.
Let me explain.
Sweet potatoes help stabilize blood sugar levels because:
- They have a low glycemic index
- High in dietary fiber
- Rich in vitamin A and beta-carotene
- High amounts of vitamin C
In a nutshell, according to research by the American Diabetes Association, you can add sweet potatoes to your diet if you have diabetes.