Last Updated on April 24, 2023 by Dr Sharon Baisil MD
Figuring out the best food choices for your diabetic meals may often be a tedious everyday task. You always have to take care of how foods would affect your diabetic health.
But did you know there are certain foolproof food items that you can resort to for diabetes management? They are not harmful and instead manage your body’s blood sugar levels.
But here, for you, we have made a list of 15 foods that can prevent diabetes. You can include them wisely in your regular meal plans to ensure better overall blood sugar management and improve health.
15 foods that can prevent diabetes
There are a lot of different food choices that you can make without having to worry about your diabetic blood sugar levels.
Here is a list of healthy items that can control blood glucose levels in the body and aid in preventing diabetes.
1. Green leafy vegetables
Leafy vegetables like cabbage, spinach, kale, etc., are a great vegetable choice for anyone. They are loaded with many healthy nutrients that can contribute to keeping the body free from risks.
Green leafy vegetables have plenty of vitamins like vitamin C that help to boost the body’s immunity. Moreover, these vegetables are rich in fiber as well. The presence of fiber in food can assist with lowering blood sugar levels by slowing the speed of digestion and improving metabolic functions.
Leafy greens have fewer carbohydrates and calories as well. Thus, they do not raise blood glucose, and neither do they add to weight gain.
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The presence of several antioxidants keeps the body away from the harmful effects of free radicals. It is also good for preventing inflammatory effects and decreasing the body’s vulnerability towards other internal chronic health ailments.
2. Eggs
Now eggs might be a controversial food item for many diabetics, but we can assure you that they are good for your health and blood sugar levels. Eggs are healthy sources of many animal nutrients that are overall low in calories as well.
Eggs supply your body with plenty of protein. Protein helps in improving the body’s functioning and also serves as a good source of energy.
Eating eggs is also good for the body as they are good for cardiovascular health. It helps to lower LDL (bad cholesterol) levels and increases HDL levels (good cholesterol).
Eggs are good for maintaining body weight. Moreover, they also improve insulin sensitivity in the body. Thus, they are great additions to one’s diet directed at diabetes control.
3. Chia seeds
Chia seeds are very medicinal for anyone’s health. They are one of the most common agents used to promote weight loss. Keeping the body weight under controlled levels is necessary for any diabetic patient.
Chia seeds have very few calories and carbs; hence, they are very safe for diabetic individuals and do not raise blood sugar levels. You can include them in fruit puddings, salads, juices, etc., and add more nutrients to those dishes as well.
Chia seeds provide the body with fiber too, which promotes improved digestive functioning, and in turn, controls blood sugar levels. In addition to this, chia seeds are good for reducing inflammation and also keep the heart-healthy.
4. Fenugreek seeds
Fenugreek seeds are often used as an Ayurvedic element because of the plenty of goodness they can offer.
Having fenugreek seed water is a diabetic remedy that you should try. All that you need to do is soak a teaspoon of fenugreek in a glass of water for the night. The next morning, you can strain and have this water on an empty stomach for the best benefits.
Fenugreek seeds are great for diabetes control as they are rich in soluble fiber. They aid in keeping the diabetic blood sugar levels low. Studies have also shown the benefits of fenugreek in reducing insulin resistance in the body.
5. Greek yogurt
There are times that you may crave something sweet like ice creams or custards, but as a diabetic, you can shift to a healthier alternative and pick up a serving of Greek yogurt instead.
Greek yogurt is made from low-fat milk and has a lot of probiotics. These help the gut to perform better and keep the metabolism rightly functional.
Greek yogurt is a great option as a mid-day or evening snack. You can also add it to your fruit salads. It also has comparatively fewer calories and carbs than conventional yogurt and helps with maintaining a healthy body weight.
Everyday Greek yogurt consumption has also been found to help with keeping blood sugar levels low and improving insulin sensitivity.
6. Nuts
Nuts make a great handful of snacks. They are tasty, crunchy, and come in a variety of types. Moreover, they are also good for your diabetic health.
Nuts usually have a low glycemic index and do not influence your blood sugar levels. They are also good sources of healthy fats.
Tree nuts are good for the heart, and they keep the levels of bad cholesterol under control. You can try out – almonds, walnuts, Brazilian nuts, pistachios, macadamia nuts, hazelnuts, and so on.
On top of that, substituting your cravings with a healthy serving of nuts can help keep the weight under control.
7. Apples
Diabetic patients might often be skeptical about including fruits in their diets. They are usually avoided because they are sweet and may have more carbs. But apples can be consumed by a diabetic patient as well because of their low-carb quality.
Apples have a low Glycemic Index of only around 28. They are low in calories too and are good for weight loss. Apples provide one with plenty of different vitamins and minerals like vitamin A, antioxidants, fiber, etc.
To avail all the benefits of having apples, you must eat them with the skin. The skin contains most of the essential nutrients.
8. Beans
Beans are a must-have for diabetics. They are found in a variety of types and can be cooked in several ways. Beans are low in calories, have less fat, and contain fewer carbs.
You can have various beans such as chickpeas, green beans, black-eyed peas, kidney beans, etc. They also supply a lot of fiber to the body that helps to keep the blood sugar levels under check.
They also deliver a lot of necessary minerals like potassium, calcium, and magnesium to the body. They are good for cholesterol levels too.
9. Broccoli
This green crunchy cruciferous vegetable is a great one for diabetics. It falls under the high-fiber category of veggies that are beneficial for the health, especially that of diabetics.
They also provide you with essential Vitamin A and Vitamin C that helps in strengthening your immunity. In addition to this, the plenty of antioxidants found in broccoli helps to fight many internal diseases and combat inflammation.
Researchers have also studied that having broccoli can have a 10% reduction in blood sugar levels over time.
10. Flaxseeds
Flaxseeds are also very beneficial for diabetic health. They have lots of healthy nutrients that contribute to blood sugar management.
They have omega-3 fats, lots of fiber, and plant compounds that help improve the heart and overall health. Having flaxseeds can reduce your blood sugar and blood pressure.
They also enhance gut functioning and increase insulin sensitivity in the body.
11. Apple cider vinegar
A drink of diluted apple cider vinegar with water can help in keeping the body fit and healthy. It is said to be very helpful in managing your diabetic blood sugars and keeping the body weight under control.
It is a health enhancer and has antimicrobial and anti-inflammatory effects.
12. Berries
Berries are also good fruit choices for diabetic patients. They are rich in several kinds of antioxidants and also vitamin C that helps to enhance the body’s immunity.
Plenty of plant compounds assist in the body’s ability to fight harmful internal effects and other agents.
You can add berries to your cereals and fruit salads. They also enhance the fiber content in the food and make it healthier.
Moreover, have few calories and do not heighten blood sugars.
13. Pumpkin seeds
Just like nuts, pumpkin seeds are also equally beneficial. You can have them daily as a small snack and benefit from their many nutrients.
The presence of proteins, magnesium, and globulins helps increase insulin functioning in the body, controlling blood sugar levels. They add fiber to the body and also keep away cravings by satisfying the appetite.
Pumpkin seeds are good for keeping the heart healthy and reducing weight. They also have benefits on the nervous system.
14. Okra
Okra is a green vegetable with lots of fiber, especially advised to diabetics for better blood sugar management. Okra water is a commonly recommended drink that diabetics can resort to for blood sugar reduction.
You can slit 2 okras from the center and soak them in water overnight. Next, in the morning, squeeze the okra well and throw away the pods. Drink the water on an empty stomach.
Okra as a vegetable in dishes can also be beneficial.
15. Cinnamon
This is another helpful spice when it comes to diabetes management. Cinnamon is known to help lower the body’s sugar levels.
The availability of several antioxidants makes it more nutritious. These help in decreasing the oxidative stress in the body and lowering the bad effects of free radicals.
Cinnamon is great for diabetics as it functions similar to insulin and helps in transporting the glucose to the cells for usage. A teaspoon amount of cinnamon daily is good for health.
You can add it to your cereals, tea, etc.
REFERENCES:
https://www.foxnews.com/lifestyle/10-foods-that-can-help-prevent-diabetes
https://www.healthline.com/nutrition/16-best-foods-for-diabetics#1.-Fatty-Fish https://www.narayanahealth.org/blog/foods-to-help-control-diabetes/
