The 16 best foods for Control diabetes

 The 16 best foods for Control  diabetes

Finding the best foods to eat when you have diabetes can be difficult.

Here are 15 easy ways to lower blood sugar levels naturally:
food

The main goal is to keep your blood sugar levels well controlled.

However, it is also important to eat foods that help prevent complications of diabetes, such as heart disease.

Here are the 16 best foods for people with diabetes, both type 1 and type 2.

1. Fatty fish.

Fatty fish is one of the healthiest foods on the planet.

Here are 16 easy ways to lower blood sugar levels naturally
fatty fish

Salmon, sardines, herring, anchovies, and mackerel are excellent sources of the omega-3 fatty acids DHA and EPA, both of which have important benefits for heart health.

Getting enough of these fats, on a regular basis, is especially important for people with diabetes, due to their increased risk of developing heart disease and stroke.

The fatty acids DHA and EPA protect the cells that line the blood vessels, reduce inflammation markers, and improve the function of the arteries after eating.

Several observational studies suggest that people who eat fatty fish frequently have a lower risk of heart failure and are less likely to die from heart disease.

In the studies, older men and women who ate fatty fish 5-7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers.

Fish is also an important source of high-quality protein, which helps you feel full, and your metabolic rate increases.

2. Green leafy vegetables

Green leafy vegetables are extremely nutritious and low in calories.

Here are 16 easy ways to lower blood sugar levels naturally
 vegetables

They are also very low in digestible carbohydrates, which raise your blood sugar levels.

Spinach, kale, and other green leafy vegetables are good sources of various vitamins and minerals, including vitamin C.

In one study, increasing your intake of vitamin C lowered inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure.

Additionally, green leafy vegetables are good sources of the antioxidants lutein and zeaxanthin.

These antioxidants protect your eyes from macular degeneration and cataracts, which are common complications of diabetes.

3. Cinnamon.

Cinnamon is a delicious spice with powerful antioxidant activity.

Cinnamon
Cinnamon

Several controlled studies have shown that cinnamon has the ability to lower blood sugar levels and improve insulin sensitivity.

Long-term diabetes control is usually determined by measuring your hemoglobin A1c, which reflects your average blood sugar level for 2 to 3 months.

In one study, type 2 diabetes patients who consumed cinnamon for 90 days had a more than double reduction in hemoglobin A1c, compared to those who received only standard care.

A recent analysis of 10 studies found that cinnamon can also lower cholesterol and triglyceride levels.

However, some studies have failed to show that cinnamon benefits blood sugar or cholesterol levels, including one in teens with type 1 diabetes.

In addition, you should limit your consumption of cassia cinnamon, the type found in most grocery stores, to less than 1 teaspoon per day, as it contains coumarin, which is linked to health problems when used in high doses.

On the other hand, Ceylon cinnamon (the "true" one) contains much less coumarin.

4. Eggs

Eggs provide amazing health benefits.

Eggs
Eggs

In fact, they are one of the best foods to keep you full for hours.

Regular consumption of eggs can also reduce the risk of developing heart disease in several ways.

By consuming eggs, inflammation decreases, insulin sensitivity improves, your levels of "good" cholesterol (HDL) increase, and the size and shape of your bad cholesterol (LDL) changes.

In one study, people with type 2 diabetes who ate 2 eggs a day as part of a high-protein diet saw improvements in their cholesterol and blood sugar levels

In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes against diseases.

Just make sure you eat whole eggs. The benefits of eggs are mainly due to the nutrients found in the yolk and not in the white.

5. Chia seeds

Chia seeds are a great food for people with diabetes.

Here are 16 easy ways to lower blood sugar levels naturally
Chia seeds

They are extremely high in fiber, but low indigestible carbohydrates.

In fact, 11 of the 12 grams of carbohydrates in a 1-ounce (28-gram) serving of chia seeds are fiber, which does not raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing the rate at which food moves through the gut and is absorbed.

Chia seeds can help you reach a healthy weight because fiber reduces hunger and makes you feel full. Additionally, fiber can decrease the number of calories you absorb from other foods that you eat at the same meal.

Chia seeds have also been shown to lower blood pressure and inflammatory markers.

6. Turmeric

Turmeric is a spice with powerful health benefits.

Here are 16 easy ways to lower blood sugar levels naturally


Its active ingredient, curcumin, can reduce inflammation and blood sugar levels while reducing the risk of developing heart disease.

More importantly, curcumin appears to benefit kidney health in people with diabetes, and this is important, as diabetes is one of the leading causes of kidney disease.

Unfortunately, curcumin isn't absorbed as well on its own. Make sure the turmeric you consume is accompanied by piperine (found in black pepper) to increase its absorption by up to 2,000%.

7. Greek yogurt

Greek yogurt is a great dairy option for those with diabetes.

Here are 16 easy ways to lower blood sugar levels naturally

It has been shown to improve blood sugar control and reduce the risk of developing heart disease, perhaps in part due to the probiotics it contains.

Studies have found that yogurt and other dairy products may help people with type 2 diabetes lose weight and achieve better body composition.

It is believed that the high calcium dairy content and conjugated linoleic acid (CLA) could have something to do with this.

What's more, Greek yogurt contains only 6 to 8 grams of carbohydrates per serving, a lower percentage than conventional yogurt. It is also richer in protein, which promotes weight loss by reducing appetite and calorie intake.

8. Walnuts

Walnuts are delicious and nutritious.

Walnuts

All kinds of nuts contain fiber and are low in digestible carbohydrates, although some have more than others.

Here are the amounts of digestible carbohydrates per 1 oz (28 gram) serving of walnuts:


Almonds: 2.6 grams

Brazil nuts: 1.4 grams

Cashew 7.7 grams

Hazelnuts: 2 grams

Macadamia: 1.5 grams

Pecans: 1.2 grams

Pistachios: 5 grams

Walnuts: 2 grams

Research on a variety of nuts has shown that regular consumption can reduce inflammation and lower blood sugar, HbA1c, and LDL levels.

In one study, people with diabetes who included 30 grams of walnuts in their daily diet for a year lost weight, improved their body composition, and experienced a significant reduction in insulin levels.

This finding is important because people with type 2 diabetes tend to have high insulin levels, which is linked to obesity.

Additionally, some researchers believe that chronically elevated insulin levels increase the risk of other serious diseases, such as cancer and Alzheimer's disease.

9. Broccoli

Broccoli is one of the most nutritious vegetables.

Here are 16 easy ways to lower blood sugar levels naturally


A half-cup of cooked broccoli contains just 27 calories and 3 grams of digestible carbohydrates, plus important nutrients like vitamin C and magnesium.


Studies in people with diabetes have found that broccoli can help lower insulin levels and protect cells from damaging free radicals that are produced during metabolism.


What's more, broccoli is another good source of lutein and zeaxanthin. These important antioxidants help prevent eye diseases.

10. Extra virgin olive oil

Extra virgin olive oil is extremely beneficial for heart health.

Here are 16 easy ways to lower blood sugar levels naturally
virgin olive oil


It contains oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL, which are often at unhealthy levels in people with type 2 diabetes.


The filling hormone GLP-1 may also increase.

In a sizeable analysis of 32 studies that evaluated different types of fat, olive oil was the only one shown to reduce the risk of heart disease.

Olive oil also contains antioxidants called polyphenols, which reduce inflammation, protect cells that line blood vessels, prevent LDL cholesterol from being damaged by oxidation, and lower blood pressure.


Extra virgin olive oil is unrefined and retains the antioxidants and other properties that make it so healthy. Make sure the extra virgin olive oil you choose comes from a reliable source, as many olive oils are mixed with cheaper oils like corn and soy.

11. Flaxseed

Flaxseed is incredibly healthy food.

Here are 16 easy ways to lower blood sugar levels naturally
 Flaxseed

A part of its insoluble fiber is made up of lignans, which can lower the risk of heart disease and improve blood sugar control.

In one study, people with type 2 diabetes who took flaxseed lignans for 12 weeks saw a significant improvement in hemoglobin A1c.

Another study suggested that flaxseed could reduce the risk of stroke and potentially lower the dose of medications to prevent blood clots.

Flaxseed is very rich in viscous fiber, which improves the health of the intestines, insulin sensitivity, and the feeling of fullness.

Your body cannot absorb whole flaxseed, so buy ground seeds or grind them yourself. It's also important to keep flaxseed tightly covered in the refrigerator to prevent it from going rancid.

12. Apple cider vinegar

Apple cider vinegar has many health benefits.

Here are 16 easy ways to lower blood sugar levels naturally
Apple cider vinegar

While it is made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbohydrates per tablespoon.

Apple cider vinegar has been shown to improve insulin sensitivity and lower fasting blood sugar levels. It can also reduce the blood sugar response by up to 20% when consumed with carbohydrate-containing meals.

In one study, people with poor control of their diabetes had a 6% reduction in fasting blood sugar when they took 2 tablespoons of apple cider vinegar before bed.

Apple cider vinegar can also slow gastric evacuation and help you feel full longer.

However, this can be a problem for those with gastroparesis, a delayed gastric evacuation condition that is common in people with diabetes, particularly type 1.

To incorporate apple cider vinegar into your diet, start with 1 teaspoon mixed in a glass of water daily. Increase to a maximum of 2 tablespoons per day.

13. Strawberries

Strawberries are one of the most nutritious fruits you can eat.

Here are 16 easy ways to lower blood sugar levels naturally
Strawberries

They are rich in antioxidants known as anthocyanins, which give them their red color.

Anthocyanins have been shown to lower cholesterol and insulin levels after a meal. They also improve blood sugar levels and lower risk factors for developing heart disease in people with type 2 diabetes.

A one-cup serving of strawberries contains 49 calories and 11 grams of carbohydrates, three of which are fiber.

This serving also provides more than 100% of the Recommended Daily Intake (RDI) for vitamin C, and this provides additional anti-inflammatory benefits for heart health.

14. Ajo

Garlic is a delicious herb with impressive health benefits.

Here are 16 easy ways to lower blood sugar levels naturally
Ajo


Several studies have shown that it can reduce inflammation, blood sugar levels, and LDL cholesterol in people with type 2 diabetes.

It can also be very effective in lowering blood pressure.

In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure.

A raw garlic clove contains only 4 calories and 1 gram of carbohydrates.

15. Pumpkin

Pumpkin is one of the healthiest vegetables out there.

Here are 16 easy ways to lower blood sugar levels naturally
Pumpkin

Winter varieties have a hard shell and include squash, giant squash, and peanut squash.

Summer squash has a soft shell that you can eat. The most common types are zucchini and Italian squash.

Like most vegetables, pumpkin contains beneficial antioxidants. Many types of winter squash are rich in lutein and zeaxanthin, which protect against cataracts and macular degeneration.

Animal studies using pumpkin extract have also reported reductions in obesity and insulin levels.

While there is very little research in humans, one study found that people with type 2 diabetes who took an extract from the winter squash Cucurbita ficifolia (chilacayote) experienced a significant drop in blood sugar levels.

However, the winter squash variety is higher in carbohydrates than the summer squash.

For example, 1 cup of cooked pumpkin contains 9 grams of digestible carbohydrates, while 1 cup of cooked zucchini contains only 3 grams of digestible carbohydrates.

However, the winter squash variety is higher in carbohydrates than the summer squash.

For example, 1 cup of cooked pumpkin contains 9 grams of digestible carbohydrates, while 1 cup of cooked zucchini contains only 3 grams of digestible carbohydrates.

16. Fideos Shirataki

Shirataki noodles are wonderful for controlling diabetes and weight.

Here are 16 easy ways to lower blood sugar levels naturally
Shirataki

These noodles are rich in glucomannan fiber, which is extracted from the konjac root.

This plant is grown in Japan and processed in the form of noodles or rice known as shirataki.

Glucomannan is a type of viscous fiber that makes you feel full and satisfied. It also reduces the levels of the "hunger hormone", ghrelin.

What's more, it has been shown to lower blood sugar levels after eating and improve risk factors for heart disease in people with diabetes and metabolic syndrome.

A 3.5-ounce (100-gram) serving of shirataki noodles also contains less than one gram of digestible carbohydrates and just two calories per serving.

However, these noodles are usually packed with a liquid that has a fishy smell, so you should rinse them very well before using them. Then, to ensure a noodle-like texture, cook them for several minutes in a skillet over high heat without adding fat.

Final message

Uncontrolled diabetes increases the risk of developing several serious diseases.

However, eating foods that help keep your blood sugar, insulin, and inflammation under control can dramatically reduce your risk of developing complications.


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