Hey there, readers! Does diabetes run in your family? Are you looking to revamp your diet and break the cycle? You’ll be surprised to know it’s possible to both prevent and reverse diabetes. All you need to do is adopt a healthier lifestyle. This means more nutritious foods. But which foods should you eat? In this article, we’re talking about the best foods for controlling your blood sugar. What makes broccoli our top contender? Is salmon a good choice? Can you eat fruits like strawberries? We’re talking about all these AND more...
1. Broccoli - Vegetables like broccoli are not only non-starchy but also come packed with fiber. At the same time, they have fewer carbs. This means broccoli will not increase your blood sugar levels after your meal. If anything, broccoli has properties that help reduce your blood sugar levels. Various studies have shown that broccoli extract, rich in sulforaphane, has anti-diabetic effects. This compound can increase your insulin sensitivity and bring down your blood sugar levels. There is also evidence to suggest that eating cruciferous vegetables similar to broccoli can help reduce your risk of type-2 diabetes. The best way to get the maximum sulforaphane from your broccoli is by eating it raw or steaming it lightly. Deep frying or using other high-temperature cooking methods destroys a lot of broccoli’s nutrients.
My favorite way to eat broccoli is to saute it very lightly in a pan. This is done along with tofu pieces. Drizzle a little olive oil. Sprinkle black pepper powder and black salt. Toss and serve! A delicious broccoli tofu salad is ready to eat. Do you hate salads? Well, try broccoli soup. It’s so good! You can also add this nutritious veggie to your pasta and noodles. What’s your favorite way to eat broccoli? Do you eat it raw or cooked? Which is your favorite broccoli recipe?
2. Salmon - If you want to control your blood sugar levels, you must eat seafood and fish at least two times a week. This is especially true in the case of salmon. Salmon has fatty acids called EPA and DHA, which are known to keep your heart, brain, and eyes in top shape. Additionally, eating salmon regularly can help regulate your blood sugar levels. In a study of nearly 70 adults who were either overweight or obese, one group was given 26 ounces of fatty fish a week. The other group was assigned lean fish. The group that had the fatty fish showed considerable improvement in their blood sugar levels compared to the group that had the bony fish
3. Rolled Oats - Rolled oats are whole grains packed with fiber. When you eat food that contains fiber, it can help reduce the speed with which carbs are absorbed in your body. This way, people who are suffering from diabetes can control their blood sugar levels. Research of more than 15 studies showed that participants who ate oat showed a significant reduction in their blood sugar compared to the control groups.
4. Spinach - I know… Probably not your first choice, right? Well, hear us out first! Spinach is a veggie that is not starchy, which means it can help control your blood sugar levels. One cup of spinach gives you almost seven calories, 2 grams of carbs, and nearly a gram of protein. Spinach also counts as a low glycemic index food. The foods that are low in GI levels do not increase your blood sugar. This means you can eat spinach as much as you want without worrying about your levels shooting through the roof. People who have diabetes are asked to reduce the number of carbs they eat daily. Since spinach is low carb, it serves as an ideal food. Willing to brave the taste? Cook some spinach with your next meal!
5. Beans - Beans are another food source with a low GI level and can help control your blood sugar levels. They are also rich in essential nutrients such as magnesium, fiber, and protein, which are known to help bring down your blood sugar. In a study among women, one group was given black beans or chickpeas along with their rice. The other group was assigned rice. The group with the beans had considerably lower blood sugar levels than the group that only ate rice. Evidence from other studies also shows that beans can help regulate your blood sugar and bring down your risk of diabetes.
6. Non-fat Plain Greek Yogurt - Greek yogurt is an excellent source of calcium and gives you some high-quality protein. It comes with 40% less sodium and sugar compared to the traditional kind. It also has double the amount of protein. Because of these benefits, people with diabetes can have Greek yogurt. It can be substituted for other foods that are high in calories and saturated fat. These are things like sour cream and mayonnaise. In one study of more than 30 adults, results showed eating 5 ounces of yogurt every day improved your insulin levels after the meal and kept blood sugar under control.
7. Walnuts - Seriously, when was the last time you ate a walnut? When you eat just an ounce of walnuts, you’re giving your body 190 calories, 18 gms of fat, four gms of carbs, two gms of fiber, and four gms of protein. Because of the thread, fat, and protein, your body will take longer to process the food, keeping your blood sugar levels stable. In one study of more than 16,000 people with type-2 diabetes, results showed that eating tree nuts such as walnuts reduced the chances of heart disease and death. In another study of nearly 120 people with the same condition, results showed that eating two ounces of walnuts as a replacement for similar foods can improve your blood sugar levels.
8. Strawberries - Strawberries are considered “superfoods.” They’re rich in minerals, antioxidants, and fiber. This is how they help lower your blood sugar. In one study, overweight participants were asked to drink one cup of strawberries. They were given a choice to have it two hours before their breakfast, with their breakfast, or after breakfast. Those who had the drink two hours before showed a significant reduction in blood sugar compared to those who had it with their meal. The research suggests strawberries are great at improving your insulin signals and moving the glucose from your blood and into the cells at a much faster pace.
9. Lemons - Here’s another superfood you can eat if you have diabetes! Citrus fruits are good for you in general. They come packed with fiber, vitamin C, folate, and potassium. When you consume just two tablespoons of lemon juice, you get as much as eight calories and 3 grams of carbs. If you eat the peel of lemon, you get around three calories and 1 gram of carbs. You can use lemon juice or the zest as part of your marinades and dressings. You can also use it over chicken, vegetables, or fish. Whichever you choose, your blood sugar levels will remain under control.
10. Quinoa - When you eat half a cup of cooked quinoa, you will get as much as 111 calories, 20 grams of carbs, 3 grams of fiber, 2 grams of fat, and 4 grams of protein. This combination of fat and fiber not only keeps your tummy full but also slows down food absorption, keeping your blood sugar levels in check. Quinoa also comes with a glycemic index of 53, which means there won’t be any spike in your blood sugar after consumption. In one study, a diet consisting of Peruvian grains, including quinoa, proved to help manage type-2 diabetes. Fluctuations in blood sugar can be dangerous for you. Consistently high blood sugar will damage your internal organs. Diabetes is something you should never take lightly. Just like high blood sugar, low sugar levels are also dangerous for you.
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