If you have diabetes, then you know how difficult it can be to monitor your diet and regulate your blood sugar. Some foods cause massive spikes while others actually lower blood sugar, but many people have to go through years of trial and error before they find what works for them. Fortunately, thanks to years of scientific discoveries, we have been able to determine which foods are better than others. In this article, we are going to discuss the best foods to control diabetes and lower blood sugar.
Non-starchy vegetables are among the most health-promoting foods a diabetic can eat. Not only do they fill you up, but they’re packed with essential vitamins and minerals that help regulate your blood sugar. Since it’s a whole food with trace amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without having to worry about blood sugar spikes. To get the most out of your non-starchy vegetables, choose fresh, canned or frozen vegetables with no added salt or sauce.
Green leafy vegetables:
Many of the best leafy greens are considered non-starchy vegetables, but they deserve their own section. Spinach and kale are among the best leafy green vegetables to include in your daily diet because they contain very high levels of vitamin C. Vitamin C helps manage diabetes in people with type 2 diabetes and can help promote an overall sense of well-being. Leafy vegetables also contain specific antioxidants that help protect your eyes from the complications of diabetes.
Nuts and eggs:
Nuts and eggs are fatty foods that help control diabetes and manage blood sugar. Nuts are high in fiber and most are low in digestible carbs, so they won’t raise your blood sugar. However, it is important to differentiate between certain types of nuts, as some of them have a very high content of digestible carbohydrates. If you’re watching your weight, be sure to eat nuts in moderation.
Eggs are also a great source of healthy fats that help control diabetes. They can indeed improve your insulin sensitivity and decrease inflammation while providing antioxidant benefits that help reduce the amount of free radicals in your body and protect you against disease. If you incorporate eggs into your diet, be sure to include the yolk, as this is where most of the nutrients are found.
Extra virgin olive oil has always been famous for its countless health benefits. It’s one of the most effective oils for reducing the risk of heart disease, and it contains a number of antioxidants that help reduce inflammation, protect your cells, and lower blood pressure. Choose pure extra-virgin olive oil to reap all the health benefits and sprinkle it on salads, use it in a marinade, or cook meats and vegetables with it.
Other natural fats that are helpful in controlling diabetes include coconut oil, avocado oil, any type of nut oil, lard, tallow, chicken fat, duck fat, coconut milk and unsweetened coconut cream.
Apple Cider Vinegar:
It’s not for nothing that apple cider vinegar is popular among healthy eating fanatics. Fermented acetic acid helps improve insulin sensitivity, lower fasting blood sugar, and lower glycemic response by up to 20% when combined with carbohydrate-rich meals. Due to the high acidity of apple cider vinegar, it is best taken by a tablespoon mixed with water to prevent damage to your teeth and esophagus. Start slowly, with about a teaspoon, and increase your intake based on how you feel.
If you’re craving something sweet, try snacking on a cup of strawberries. Strawberries are full of antioxidants and have been shown to lower cholesterol and insulin levels after a meal. If you’re not a fan of strawberries and want to incorporate fresh fruit into your diet, opt for raspberries, blueberries or blackberries, which tend to have a lower sugar content than other fruits such as apples and bananas.