34 Best Foods to prevent and control Diabetes effectively

Often, you have been advised by your doctor on cutting back on carbs and eating more lean protein, veggies, and fruits to achieve better control over blood sugar levels. In that context, today we are hoping to share some of the best foods for diabetes individuals.

Diabetes is a serious health issue. Most people are suffering from this disease find their life miserable. Sometimes it seems like a minute-by-minute effort in order to stabilize your blood sugar. 

Though, having nutrient-rich foods can be a great way to prevent and control diabetes effectively. Take a quick glance at it.

  • Low carb diet like vegetables, berries, nuts, and seeds.
  • Protein foods like eggs, low-fat dairy products, fish, etc.
  • High Fiber diet like avocado, banana, broccoli, lentils, Chia seeds, etc.
  • Diet with Omega-3 fats like Flax seeds, fish, salmon, etc.
  • An antioxidant-rich diet like Kale, spinach, oranges, Berries, etc.
  • Vitamins (Vitamin C, B12, B1, etc.) rich diet like oranges, etc.
  • Minerals (Magnesium, chromium, zinc, copper, etc.) rich diet like Noni fruit, etc.

Moving ahead l Know about the bad foods for Diabetes

Best natural foods for Diabetes

These foods help to improve and promote good health along with added supplements like fats, proteins, and carbohydrates. They are also rich in certain types of vitamins and other nutrients that helpful for controlling diabetes.

# FRUITS #

While some forms of fruit, like juice, can be bad for diabetes, eating whole fruits can be good for your A1C and overall health, fighting inflammation, and also normalizing your blood pressure.

Whole fruits or the recipes made from fruits are the best foods for diabetes and should be included in your regular meals. 

Avocado

In reality, this fruit is a great anti-diabetic. Avocados contain mono-saturated fat which helps to reduce the release of sugar into the bloodstream which prompts less insulin release.

Apart from these, avocados also contain beta-sitosterol. This compound helps in the reduction of inflammation, especially after a workout. One-quarter of avocado will be enough to avoid the addition of added calories to your body.

Mangoes

According to the research, it has been found that consumption of ten grams of freeze dried mangoes can actually help in lowering the blood sugar levels and cure sugar disease.

Mango is a great food that helps in controlling the blood sugar levels. It has twenty different varieties of vitamins and minerals which also includes Vitamin C and A, folate, and fiber.

Noni Fruit (Indian Mulberry)

Noni is not only rich in high nutrient content, but it also contains natural antioxidants, vitamins, and minerals among some 165 beneficial compounds. But this amazing little fruit has also been shown to also help regulate the body’s blood sugar levels.

It was suspected that proxeronine content in Noni fruit was capable of recovering pancreatic beta cells. Generally, proxeronine will be changed into xeronine. It had the capability to convert peptides or amino acids into protein. This may lead to controlling of diabetes.

Try Noni juice as an alternative to treat diabetes. Noni Juice will give you maximum Benefits and Safe for people with diabetes.

Amla (Indian Gooseberry)

Amla fruits contain one of the highest sources of vitamin C. It also contains few minerals and amino acids such as calcium, phosphorus, iron, niacin, carotene, thiamine, and riboflavin.

The natural chemical constituents present in the Amla plant include tannins, gallic acid, phyllantin, phyllantidine, ellagic acid, punigluconin, pedunculagin, and some flavonoids. All these properties are helpful in healthy life especially diabetes.

Amla fruit also contains chromium, zinc, and copper. The presence of chromium is of therapeutic value in diabetes management.

Banana

A single medium-sized banana contains 14 grams of sugar and 6 grams of starch. But it is rich in fiber and has a low glycemic index which helps in reducing the blood sugar levels.

They are a safe and nutritious fruit for people with diabetes to be consumed in moderation.

Papaya

Papaya contains natural antioxidants which make it a great choice for diabetes. Diabetics are prone to many ailments, including heart or nerve damage caused by irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage for a better and longer life span.

The studies have shown that consuming papaya which is a diet high in fiber improves blood glucose, insulin, and lipid levels.

Guava

Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes. It’s a great snack for diabetics with a low glycemic index.

The best way to consume guava for diabetics is to peel off its skin, as the skin of the guava, high on simple sugars like glucose, increases blood sugar level immediately.

Apple

Apples are highly nutritious and have a minimal effect on blood sugar levels. While apples are unlikely to cause spikes in your blood sugar levels, they do contain carbs.

Apples do contain carbs, but they have a minimal effect on blood sugar levels when eaten as a whole fruit. They are safe and healthy for diabetics to enjoy on a regular basis.

Citrus Fruits

The American Diabetes Association has listed citrus fruits among Diabetes superfoods. According to the association, citrus fruits are full of fiber, vitamin C, folate, and potassium, which would help benefit a healthy diabetic eating plan.

The citrus fruit mainly includes;

  • Oranges
  • Lemon
  • Grapefruit

Blueberries

A study has been published in the journal of nutrition in the years 2010 which showed that a daily dose of blueberries enhances the sensitivity to insulin.

This reduces the chance of developing diabetes. It also helps in reducing the sugar levels in people suffering from Diabetes.

Cherries

Cherries have naturally occurring chemicals known as anthocyanin’s which could help in lowering the blood sugar levels.

A study has shown that anthocyanins could reduce insulin levels by 50%. This is also found to be a great agent in reducing heart disease.

# VEGETABLES #

Leafy green vegetables are extremely nutritious, low in calories, and are a good source of vitamin C. They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.

Spinach

It is exceptionally good for diabetics even if you eat it in relatively large quantities. Spinach being a water-soluble veggie, has a negligible effect on blood sugar. Also, it is a good food to choose for a diabetes person due to its richness in fiber and protein.

Kale

Similar to spinach, Kale is also a good source of dietary carbs, minerals, and vitamin C. It is a good source of iron and calcium.

Broccoli

Broccoli contains sulforaphane, an antioxidant that studies have shown to limit glucose production in the liver in people with diabetes.

This green vegetable can also help improve glucose tolerance regulate fasting blood glucose, especially in obese diabetic patients.

Beans

Beans are a diabetes superfoods. The American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week.

They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods. It includes;

  • Peas
  • Chickpeas
  • Lentils

Lentils contain important vitamins, have rich protein content, and have lots of fiber. They are also rich in iron, B vitamins such as folate, and other minerals.

Further, they have the right balance of protein and complex carbohydrates (high in fiber) and can be cooked in various varieties.

Pulses

They are important in your diet as their effect on blood glucose is less than the other carbohydrate-containing foods. Vegetables that are rich in fiber help lowering down your blood sugar levels.

Flax seeds

Flaxseeds are one of the best foods when it comes to controlling diabetes. According to a study, published in the journal Plos One, participants with type-2 diabetes, who took flaxseed lignans for 12 weeks, saw an improvement in hemoglobin A1c.

Some studies have also claimed that taking about 10-20 grams of flaxseed powder daily helped reduce blood sugar levels significantly.

Chia seeds

Chia seeds are often overlooked by people but these gluten-free seeds actually stabilize the blood sugar disease and improve insulin sensitivity. This manages all the effects of diabetes with utter ease.

It also helps to tackle the symptoms related to metabolic syndrome which even includes imbalances in cholesterol. High blood pressure and high rise in blood sugar level right after meals.

Chia is a type of seed that is rich in protein, fiber, and omega-3 fatty acids. They are also considered as a superfood since they bring down the glycemic load of your meals, stabilize the blood sugars, and increase your hunger satisfaction.

The Chia seeds also contain important components such as magnesium, folic acid, fiber, and calcium.

# SPICES #

A mixture of various spices can actually help in controlling the blood sugar levels. This improves the metabolism of both glucose and cholesterol. This, in turn, reduces the blood sugar level in the body.

There are various other spices such as Turmeric, cumin seeds, ginger, mustard, and coriander that are truly essential elements in controlling the sugar level in blood.

Cinnamon

Cinnamon is a great agent that causes muscle and liver cells to respond quickly to the insulin. This, in turn, improves the weight loss and balance in the blood sugar level.

Cinnamon is also very useful in controlling cardiovascular diseases which also includes high blood pressure and cholesterol level. Triglyceride levels can also be controlled with this particular spice.

You can consume only half a spoon a day for at least twenty days to get the desired result. This will definitely improve the diabetes level by up to 20%.

Haridra

Haridra is a wonder herb, and it has many health benefits. It is one of the most powerful natural home medicines you could take.

The blood sugar balancing effects of Haridra make it a great option for those with type-1 or type-2 diabetes. It helps to lower blood-sugar levels and fight insulin resistance.

Antioxidant and antidiabetic properties present in Haridra helps a lot in curing diabetes.

Tulsi

Tulsi plant is widely grown throughout the world and eaten as a food or taken as a supplement. It is surprising to know that tulsi is so beneficial to treat diabetes and it helps lower high blood glucose levels.

Antioxidant and antibacterial properties present in Holy Basil leaves help diabetes patients.

Ginger

Ginger can be an effective addition to your diabetes treatment if you use it in moderation. Eating up to 4 grams per day may help lower your blood sugar levels and regulate insulin production.

It’s also worth noting that ginger has a very low glycemic index (GI) and therefore does not trigger a spike in blood sugar levels.

Garlic

A moderate amount of garlic supplements could offer benefits to diabetes patients, and that raw or cooked garlic or aged garlic extract can help to regulate blood glucose and potentially stop or lower the effects of some diabetes complications.

Garlic has appeared to improve insulin secretion and has antioxidant properties that increase insulin sensitivity.

Mustard

Mustard is also rich in carotenoids, isorhamnetin, and kaempferol. Research links these flavonoid antioxidants to protection from conditions like type 2 diabetes.

Several findings suggest that mustard leaf might be beneficial in attenuating the damage caused by oxidative stress involved in diabetes and its complications.

Coriander

The coriander is known to help in managing diabetes. Modern scientific research and evaluations have focussed on its anti-diabetic properties and have demonstrated its wonderful advantages in the successful management of diabetes mellitus.

The decoctions drink of coriander can be a great home remedy for effective management of Diabetes.

# Other foods for diabetes #

Aloe Vera

This miracle plant has been historically used in traditional treatment methods and is well known for its effective therapeutic properties. It can effective in preventing diabetes.

It has the ability to regulate blood sugar levels and fight diabetes. Aloe Vera contains few antioxidant properties which can help regulate your blood sugar levels naturally.

The gel that is obtained from this plant controls glucose in the bloodstream, helping improve the quality of life of those suffering from diabetes.

Gymnema Sylvestre

Gymnema Sylvestre is known for its large number of health beneficial properties. It is useful for maintaining blood sugar levels and having a soothing effect on the pancreas by assisting in cell regeneration.

Gymnema contains antioxidant and antibacterial properties which are especially important in treating diabetics. It is one of the miracle plants which kills/paralyzes the temporary sensation of sweetness.

The plant also helps reduce the number of lipids in your bloodstream and possesses anti-atherosclerotic action that helps keep plaque from forming on the walls of your arteries.

Gymnema may also aid in digestive processes and function as a mild appetite suppressant as well as a diuretic.

Include Fatty Fish

That’s because these fish including salmons and sardines are the rich source of Omega 3-based fatty acid. The DHA, as well as, the EPA content of these fatty fish proves beneficial for the diabetics.

These are also the rich sources of protein, and the nutrient helps regulate the metabolic rate. The consumption of fatty acids serves to protect the lining of the blood vessels.

Wild Salmon

Salmon is also an excellent source of anti-inflammatory omega-3 fatty acids. Hence, it is considered as a superfood for people with type 2 diabetes.

There are differences in the fatty acids in the wild versus farmed salmon. Farmed fish contain around ten times more antibiotics, organic pollutants, and other contaminants, thereby making them a risk factor for heart diseases and cancer.

Olive oil

Among other food substances, olive oil happens to be one of the richest natural food substances that help in controlling the blood sugar levels. It contains mono-saturated fats.

This also helps in the accumulation of belly fat. This is a very interesting compound that happens to be a great insulin resistance. This also encourages the release of the appetite-suppressing hormone leptin.

Eggs

An egg has been one of the great foods for controlling diabetes and blood sugar levels. The people who eat eggs for breakfast can avoid calorie intake for the next 36 hours. It is a great agent in controlling the post-meal insulin response and control diabetes.

One of the studies concluded that overweight people who included eggs in their breakfast lost 65% more weight than those who did not include eggs in their meal. It has been found that eggs help in reducing hunger and reduce the blood sugar levels in the blood. 

Milk

This is exceptionally a right combination of proteins and carbs and helps control blood sugar levels. Just 2 servings of milk per day is a great option. Milk is considered as one of the best dairy foods for diabetes.

Greek Yogurt

Green Yogurt happens to be the best dairy-based option. There is proven evidence that supports the health benefits of Greek yogurt.

It stabilizes the level of blood sugar, and reduces your susceptibility to heart diseases, as well. Similarly, it is also effective for managing weight because the carbohydrate content of this particular yogurt is not more than six to eight grams per serving.

Vinegar

Vinegar is another master food substance that helps in controlling the insulin level. It has been proven to be a great agent to blunt the blood sugar and insulin increase.

A meal with a vinegar drink can be a great agent in balancing the blood sugar level. Vinegar has been proven to be a great agent in giving a great health benefit to the pre-diabetic agents as compared to normal insulin sensitivity.

White apple cider vinegar is one of the most demanding drinks which can reduce the blood sugar level.

Keynote

If you are with diabetes then you should follow a diet that is low in carbs, high in fiber and contains an ample amount of proteins, minerals, and vitamins. Avoid fatty foods and sweets.

All these foods are perfectly applicable to individuals with diabetes. You should include these foods for diabetes in a daily diet and find the right help for yourself (1).

It is evident that a large meal absolutely gives rise to higher blood sugar. Hence, follow some meal planning steps towards preventing and controlling diabetes.

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