Generally,
the advice given to diabetics is relevant to the general population as well:
consume adequate vegetables, fruits, legumes, whole grains, low-fat dairy
products, poultry and fish, and less industrial sweets and foods high in fat
and salt.
1. Apples
Because
they offer so many health advantages, put these at the core of your diet. Apples
are naturally low in calories, yet their high fibre content (4 grams) fills you
up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious and Granny Smith are also among the top 10 fruits with the most disease-fighting
antioxidants.
2. Avocado
Rich,
creamy, and packed with beneficial monounsaturated fat, avocado slows digestion
and helps keep blood sugar from spiking after a meal. A diet high in good fats
may even help reverse insulin resistance, which translates to steadier blood
sugar long-term.
3. Barley
Choosing
this grain instead of white rice can reduce the rise in blood sugar after a
meal by almost 70 per cent—and keep your blood sugar lower and steadier for
hours. That’s because the soluble fibre and other compounds in barley
dramatically slow the digestion and absorption of the carbohydrate. Even brown
rice can’t compare. Add barley to soups, serve it as a side dish, or make it
the basis for a stir-fry or casserole. Pearled, hulled, or quick-cooking
varieties are all crackling good choices.
4. Beans
The
soluble fibre in all types of beans (from chickpeas to kidney beans to even
edamame) puts a lid on high blood sugar. And because they’re rich in protein,
beans can stand in for meat in main dishes. Just watch the sodium content.
5. Beef
Beef
is a diabetes-friendly food. Getting enough protein at mealtime keeps you
feeling full and satisfied. Plus, it helps maintain muscle mass when you’re
losing weight, so your metabolism stays high. The skinniest beef cuts are eye
of round, inside round, ground round, tenderloin, sirloin, flank steak, and
filet mignon.
6. Berries
Berries
are full of fibre and antioxidants. The red and blue varieties also contain natural
plant compounds called anthocyanins. Scientists believe these may help lower
blood sugar by boosting insulin production. Put some in an easy-to-grab
location or freeze a handful to suck on or use as ice cubes.
7. Broccoli
Broccoli
is filling, fibrous, and full of antioxidants (including a day’s worth of
vitamin C in one serving). It’s also rich in chromium, which plays an important
role in long-term blood sugar control.
8. Carrots
Don’t
believe what you hear about carrots rapidly raising blood sugar. While the type
of sugar they contain is transformed into blood sugar quickly, the amount of
sugar in carrots is extremely low. Carrots are one of nature’s richest sources
of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar
control.
9. Chicken or turkey
These
meats can be high-fat disasters or perfectly healthy fare. It all depends on
the cut and how it’s prepared. Breast meat, whether ground or whole, is always
lower in fat than dark meat such as thighs and drumsticks. Never eat the skin
because of its high saturated fat content.
10. Eggs
Eggs
are another excellent, inexpensive source of high-quality protein—so high, in
fact, that egg protein is the gold standard nutritionists use to rank all other
proteins. An egg or two won’t raise your cholesterol, and will keep you feeling
full and satisfied for hours afterward.
11. Fish
The
single deadliest complication of diabetes is heart disease, and eating fish
just once a week can reduce your risk by 40 per cent. The fatty acids in fish
reduce inflammation in the body—a major contributor to coronary disease—as well
as insulin resistance and diabetes. And unless you’re pregnant, don’t worry too
much about potential chemical contaminants.
Those
who suffer from diabetes are twice more likely to suffer also from heart
disease. A diet rich in omega-3 fatty acids found in cold water fish, can help
to lower “bad “cholesterol and raise your “good” cholesterol. Seafood is a
great source for omega 3, such as: halibut, herring, mackerel, oysters, salmon,
sardines, trout, tuna and cod. Vegetables, especially green leafy ones, such
as: kale, parsley, mint, Brussle sprouts, spinach and watercress, are rich in
ALA, one form of omega-3 fatty acids (although ALA isn’t as powerful as the
other omega 3 fatty acids, DHA and EPA). Ground flaxseed is also a good source
of omega 3.
12. Flaxseed
No,
this is not something you fill the bird feeders with come winter. Rather, these
shiny brown seeds hit the diabetes trifecta: They’re rich in protein, fibre,
and good fats similar to the kind found in fish. They’re also a source of
magnesium, a mineral that’s key to blood-sugar control because it helps cells
use insulin.
13. Milk and yogurt
Both
are rich in protein and calcium, which studies show may help people lose weight.
And diets that include plenty of dairy may fight insulin resistance, a core
problem behind diabetes. Go low-fat or fat-free, though. If you don’t like the
taste of skim milk, try 1 percent. It’s a little thicker and creamier than
skim.
14. Nuts
Because
of their high fibre and protein content, nuts are “slow burning” foods that are
friendly to blood sugar. And even though they contain a lot of fat, it’s that
healthful monounsaturated kind again. Roasting really brings out the flavour of
nuts and makes them a great addition to fall soups and entrées.
15. Seeds
Like
nuts, seeds of all types—pumpkin, sunflower, sesame—are filled with good fats,
protein, and fibre that work together to keep blood sugar low and stave off
heart disease. They’re also a natural source of cholesterol-lowering sterols,
the same compounds added to some cholesterol-lowering margarines.
16. Oatmeal
Oats
contain a high percentage of fiber, B vitamins (especially B1), vitamin E and
antioxidants. The large amount of fiber causes a slower absorption of glucose,
and combining antioxidants makes the oatmeal recommended food to stabilize
blood sugar levels.
17. Olive oil
This
stuff is liquid gold. In fact, it contains an anti-inflammatory component so
strong that researchers liken it to aspirin. This may be one reason why people
who follow a Mediterranean diet—a traditional way of eating that emphasizes
olive oil along with produce, whole grains, and lean meat—have such low rates
of heart disease and diabetes, both of which are linked with inflammation.
Unlike butter, the good fat in olive oil won’t increase insulin resistance and
may even help reverse it. A touch of olive oil also slows digestion, so your
meal is less likely to spike your glucose. Dribble it on salads, baked
potatoes, pasta…just about anything.
18. Peanut butter
One
study found that eating peanut butter dampens the appetite for up to 2 hours
longer than a low-fibre, high-carb snack, making this childhood favourite a
grown-up weight-loss ally. The monounsaturated fats in PB also help control
blood sugar.
19. Whole-grain bread
Eating
white bread is practically like eating table sugar when it comes to raising
blood sugar. So if you eat a lot of it (and this includes bagels), simply
switching to whole grain may improve your sensitivity to insulin. In one study
of nearly 1,000 men and women, the higher their intake of whole grains, the
greater their insulin sensitivity and blood-sugar stability.
20. Sweet potatoes
Choose
a baked sweet potato instead of a baked white potato, and your blood sugar will
rise about 30 percent less. Sweet potatoes are packed with nutrients and
disease-fighting fibre, almost 40 percent of which is the soluble kind that
lowers cholesterol and slows digestion. They’re also extra rich in carotenoids,
orange and yellow pigments that play a role in helping the body respond to
insulin. Plus, they’re full of the natural plant compound chlorogenic acid,
which may help reduce insulin resistance.
21. Cinnamon
A
study found that if you use ½ teaspoon of cinnamon daily, it can make cells
more sensitive to insulin. Therefore, the study says, the cells convert blood
sugar to energy.
After 40 days of taking various amount of cinnamon extract, diabetics experienced not only lower blood sugar spikes after eating, but major improvements in signs of heart health. And you can sprinkle cinnamon on just about anything.
22. Legumes
Legumes
of all sorts—chickpeas, cannelloni beans, kidney beans, and lentils—are a great
addition to soups, salads, and a variety of ethnic dishes. And this low-fat,
low-calorie, high-fiber, high-protein food helps to reduce risk of diabetes and
heart disease. The fiber slows the release of glucose into your bloodstream,
which prevents the blood sugar spikes that worsen diabetes blood sugar control
and make you feel hungry.
23. Green Tea
Studies
show that chronic inflammation—caused by high-fat foods, lack of exercise, and
eating too few fruits, vegetables, and good fats—can increase risk of hearts
attacks and thwart the body's ability to absorb blood sugar. A simple solution:
Drink green tea and orange or cranberry juice. They're all packed with
flavonoids—powerful inflammation-fighters. Swap one in for one cup of coffee a
day.
24. Chocolate
Researchers
at Tufts University discovered that dark chocolate improves insulin
sensitivity, a crucial improvement in preventing or treating type 2 diabetes.
What's more, dark—but not white—chocolate also produced a significant drop in
blood pressure, reduced LDL (bad) cholesterol, and improved blood vessel
function.
Just
don't overdo it. Dark chocolate is great for the occasional indulgence, but it
still packs a lot of fat and calories.
25. Vinegar
Two
tablespoons of vinegar taken before a meal can help your blood sugar go down. A
study at Arizona State University East tested three different groups of people
to see what the results would be in healthy people, those with prediabetes
(they had signs diabetes was developing), and confirmed diabetics. Before each
of two meals a day, the subjects were given 2 tablespoons of ordinary vinegar.
26. Bilberry
Various
independent studies have concluded bilberry as a possibly effective use for
treatment of eye problems linked to diabetes. Bilberry may help prevent
diabetes related blood vessel damage known to affect the retina nerve and
vessel functions.
27. Garlic
Garlic
is also helpful in controlling blood sugar level. Only 2-4 cloves of garlic a
day helps in addressing neuropathy diabetes related and blood related diabetes
disorders.
