Diabetes is a major public health issue that has reached epidemic proportions globally. According to the CDC, over 100 million Americans are affected by diabetes in some form and 25% of them don’t even know that they have diabetes.[1] Moreover, about 80% of the total adult diabetics are in developing countries.
Blood sugar is at the core of a diabetes diagnosis. When a person has diabetes, the body fails to make enough insulin or use insulin correctly. As a result, blood glucose accumulates and causes further, and potentially fatal, issues. It is crucial to understand and learn to manage blood sugar levels through a healthy diet. What foods one should eat to control diabetes? Replace the items with more nutrient-rich options that can regulate blood sugar. Here are some food options for people with diabetes that don’t spike blood sugar levels.
1. Avocados
According to the American Diabetes Association, [2] Avocados have monounsaturated fatty acids that are important for a low blood glucose diet. They can improve insulin sensitivity. Try making a unique, diabetes-friendly dessert, with no sugar added or raw avocado chocolate pudding. One can add them to sandwiches or eat them on their own for a healthy snack!
2. Whole Grains
Whole grains make an excellent addition to every diet, especially for diabetics. Avoid using refined grains because they are high in carbohydrates and can cause spikes. Whole grains contain high amounts of nutrients, phytochemicals, and fiber, all of which lower and regulate blood sugar levels, according to the Journal of Cereal Science. [3]
According to The American Journal of Clinical Nutrition, whole grain consumption benefited insulin sensitivity. Fasting insulin rates were 10 percent lower after consumption.
3. Garlic
Garlic has potential to help manage blood sugar. Research from Recent Patents on Food, Nutrition, and Agriculture [4] states that garlic can help manage blood sugar and decrease fasting glucose levels. Easily mix garlic up into dips, sauces, and marinades. Add more garlic into meals.
4. Fish
Protein helps the body maintain and repair itself. Protein also increases satiety, so relying on protein to feel full instead of carbohydrate rich food is certainly an option. SFGate [5] explains that protein is vital to every diet. Fish is a great source of protein. It’s low in unhealthy fats and a good source of omega-3 fatty acids. As a diabetic, one should aim to eat lean meats and fish, including salmon, cod, haddock, pollock, and flounder.
5. Leafy Greens
Leafy greens are high in fiber, magnesium and vitamin A. These nutrients can help to lower blood sugar. According to Everyday Health [6]eating at least one serving of leafy greens decreases the chances of contracting type 2 diabetes. Leafy greens including chard, kale and spinach are high in fiber, nutrients, and help maintain blood sugar levels.
6. Blueberries and Blackberries
With the highest concentrations of anthocyanins, they have many health benefits. Add these delicious berries to at least a few meals per week. They have fiber, antioxidants, don’t raise glucose levels in blood as much as other fruits do.
7. Chia Seeds
Chia seeds are a super food rich in fiber, omega-3, antioxidants and calcium, and they maintain levels of sugar in blood. Add them to oatmeal, into salads, or bake them in bagels and muffins. Recent Studies have shown that high chia seed diets can help lower LDL cholesterol.
8. Coffee
A cup of coffee per day reduces the risk of getting diabetes according to a study from the journal Diabetologia, [8], but only it’s consumed black and without the sugar
9. Nuts
Nuts, most notably almonds, are healthy snack for diabetics and they play nice with glucose levels. Taking two ounces of almonds each day lowers fasting sugar and insulin levels according to the journal of Metabolism and a recently published study. [7] Opt for nuts including pistachios, walnuts, and macadamias instead of crackers and other snacks.
10. Eggs
Eggs are as versatile as any food, packed with protein and filling, besides being low-impact when it comes to glucose levels in blood. It’s safe for healthy people, to consume eggs moderately. Hard boiled eggs may work as a satisfying snack or quick breakfast.
11. Legumes
Legumes are a good source of B-group vitamins, iron, zinc, calcium and magnesium. In regards to glucose levels, beans, peas, chickpeas, and lentils are all safe and nutritious foods filled with fiber, protein, and complex carbs. However, steer clear of canned varieties that have sauces and marinades that will spike blood glucose levels.
12. Oats
Eating oatmeal regulates blood sugar level. Today’s Dietician reports [9] that oats are a good source of B-glucans. They lower the glucose and insulin response in the body. Moreover, they help with insulin sensitivity. Oatmeal is nutritious as long as sugar, salt and other ingredients haven’t been added.
Add them to a diet by eating them with yogurt or milk or making bread and muffins.
Conclusion
There are many different kinds of food that diabetics can eat without spiking their glucose levels unnecessarily. Above all, one should always do their own research or consult with professionals to make sure they find what works for them.
[1]https://www.cdc.gov/media/releases/2017/p0718-diabetes-report.html
[2]http://care.diabetesjournals.org/content/39/8/1448
[3]https://www.sciencedirect.com/science/article/pii/S0733521007001166
[4]http://www.eurekaselect.com/110866/article
[5]https://healthyeating.sfgate.com/fats-proteins-affect-blood-sugar-levels-11172.html
[6]https://www.everydayhealth.com/type-2-diabetes/treatment/ways-lower-your-a1c/
[7]https://www.ncbi.nlm.nih.gov/pubmed/20580779
[8]https://link.springer.com/article/10.1007/s00125-014-3235-7
[9]https://www.todaysdietitian.com/newarchives/050114p16.shtml
