Salmon, sardines, halibut, tuna, anchovies, sea bass, lake trout, mackerel and herring contain DHA and EPA, two omega-3 fatty acids that are beneficial to maintaining heart health diabetic people.
Fatty fish significantly regulates blood sugar levels. It is a high source of protein and improves post-meal blood sugar levels.
You can keep your blood sugar levels under check with a cup of avocado, which hardly contains 1 gm of sugar, some carbohydrates, lots of fibre and good fats. It also helps you improve your diet quality by lowering your weight and body mass index.
Eggs are a powerhouse of nutrients. Daily intake of eggs improves heart condition by lowering the chances of cardiac diseases. In addition, eggs relieve inflammation, enhance insulin sensitivity, improve HDL cholesterols, and restructure LDL or bad cholesterol levels.
Put this high-fat, low-carb food in your daily breakfast to control blood sugar levels. Diabetic people should have 6 to 12 eggs a week.
4. Greek Yoghurt
Another best food to control diabetes is Greek yoghurt. The probiotics in this food significantly improve blood sugar levels and lower the chances of heart diseases.
A study by the Harvard School of Public Health proved that people consuming yoghurt daily had an 18% lesser chance of developing diabetes type 2. In addition, a high amount of conjugated linoleic acid (CLA) includes protein, calcium, and good fat, which improves diet quality.
Bean, a legume, is full of B vitamins, fibre and vital nutrients such as calcium, potassium and magnesium. In addition, beans are beneficial for managing blood sugar levels due to their low glycemic index.
A recent study conducted on over 3,000 patients with high heart disease propensity showed that they had 35% less chance of developing diabetic type 2 due to including beans in their daily meal.
Almost all nut variants are full of fibre, making them highly nutritious. The US Department of Agriculture has experimented with calculating the digestible carbs in 1 ounce (28 gm) of the following nuts:
- Cashews - 7.7 gm
- Pistachios - 5 gm
- Almonds - 2.6 gm
- Hazelnuts - 2 gm
- Walnuts - 2 gm
- Macadamia - 1.5 gm
- Brazil Nuts - 1.4 gm
- Pecans - 1.2 gm
Eating some of these nuts daily reduces inflammation and controls fasting blood sugar, haemoglobin, HbA1c and LDL cholesterol levels.
Furthermore, diabetic people should include tree nuts like walnuts, hazelnuts, pistachios and almonds to minimise the chances of developing fatal heart diseases. Also, walnuts help improve blood glucose levels in type 2 diabetic patients.
7. Chia Seeds
Due to the presence of high fibres, chia seeds are also included in the list of the best food to control diabetes. Studies show that 11 of the 12 gm of carbs in 28 gm chia seeds contain viscous fibre that does not escalate blood sugar levels.
8. Flax Seeds
Flax seeds are rich in healthy omega-3 fatty acids and fibres. They consist of lignans, a kind of insoluble fibre, which remarkably decreases cardiac issues and enhances blood sugar levels. They also fight against insulin sensitivity.
Broccoli is full of a plant chemical called sulforaphane. It possesses antibiotic factors and helps improve insulin sensitivity by reducing blood sugar levels and oxidative stress markers. Half a cup of cooked broccoli has 27 calories and 3 gm of digestible carbs with other vital nutrients such as vitamin C and magnesium. This vegetable regulates our blood sugar level effectively.
Moreover, they lower blood glucose levels of diabetic individuals by 10%.
Several studies have associated berries with controlling blood sugar levels. This is because berries are rich in fibres, antioxidants, minerals and vitamins, which are proven to manage the sugar levels of our bodies. For instance, 2 cups of raspberries lower post-meal insulin and blood sugar in people with pre-diabetic symptoms.
Also, a cup of strawberries includes nearly 46 calories and 11 gm of carbs. This serving contains over 100% vitamin C recommended daily value, adding more anti-inflammatory benefits.
This piece also includes the 5 best veg food for diabetes. Keep reading.