When you roll your shopping cart into the grocery store, you’re making a decision that extends well beyond whether you’re going to have pork or pierogies for dinner. You are selecting between being a victim and a conqueror. What you put in your cart has a big impact on whether you’ll be harmed by diabetes or start regulating, and finally overcoming it.
A few essential dietary modifications, such as eating more vegetables, fewer refined carbohydrates, lots of lean protein, and more ‘good’ fat, have been shown in studies to improve blood sugar control and reduce the risk of diabetes-related complications. That is why we have compiled the following list of the 20 best meals for fighting diabetes.
Apple should be the center of your diet because they provide so many health benefits. Apples are inherently low in calories, but their high fiber content keeps you full, and fights bad cholesterol, and stabilizes blood sugar.
For the most benefit, eat them whole and unpeeled, or create a fast ‘baked’ apple. After cleaning and chopping one apple, place it in a bowl with cinnamon and microwave until soft. Serve with yogurt and oat bran sprinkles for a healthy dessert, or over porridge for breakfast.
Avocado is rich, creamy, and high in healthy polyunsaturated fats, slows digestion, and prevents blood sugar spikes after meals. A high-fat diet may even help repair insulin resistance, resulting in more stable blood sugar levels in the long run. Replace mayonnaise on sandwiches with mashed avocado, or butter on bread with mashed avocado. To keep the leftover meat from browning, spritz it with cooking spray or cover it with lemon juice and wrap it in plastic wrap.
Choosing barley over white rice will lessen the rise in blood sugar after a meal by over 70%’and keep your blood sugar lower and steady for hours. This is due to the soluble fibre and other components in barley, which significantly decrease carbohydrate digestion and absorption. Even brown rice pales in comparison. Serve barley in soups, as a side dish, or as the foundation for a stir-fry or casserole. Pearled, hulled, or quick-cooking kinds are also excellent options.
Consider ‘bean cuisine’ at least twice a week while planning your menu. The soluble fibre in all varieties of beans (from chickpeas to kidney beans to edamame) helps to keep blood sugar levels in check. Beans, which are high in protein, can also be used in place of meat in main courses. Before using canned beans, always rinse them. Invest in a pressure cooker to save time when cooking beans. Soaked beans are ready in 10 to 15 minutes.
Yes, beef is a diabetic-friendly food if you choose the leanest cuts and limit your quantities to one-fourth of your plate. Getting enough protein at meals keeps you full and satisfied. Furthermore, it aids in the maintenance of muscle mass while losing weight, ensuring that your metabolism remains robust. Eye of round, inside round, ground round, tenderloin, sirloin, flank steak, and fillet mignon are the skinniest beef cuts. Place additional cuts in the freezer for 20 minutes to lean them up. This hardens the meat, making it easier to remove the fat. Marinating lean cuts in any mixture containing vinegar, wine, or citrus juice tenderizes and enhances flavour.
Green leafy veggies are highly nutritional and good for health. They’re also low in digestible carbs, or carbs absorbed by the body, so they won’t have a big impact on blood sugar levels. Many vitamins and minerals, including vitamin C, are found in spinach, kale, and other leafy greens. Some data suggest that persons with diabetes have lower vitamin C levels than people without diabetes and may require more vitamin C. Increased dietary intake of vitamin C-rich foods can assist diabetics to raise serum vitamin C levels while decreasing inflammation.
Eggs provide numerous health benefits. They are, in fact, one of the best foods for keeping you full and content between meals. Regular egg eating may also lessen your risk of heart disease in a variety of ways. Eggs reduce inflammation, boost insulin sensitivity, boost HDL (good) cholesterol levels, and alter the size and shape of LDL (bad) cholesterol. According to a 2019 study, having a high-fat, low-carb breakfast of eggs may assist people with diabetes to maintain their blood sugar levels throughout the day.
Chia seeds are an excellent source of fibre for diabetics. They’re high in fibre but low indigestible carbohydrates. 11 of the 12 grams of carbohydrates in a 28-gram (1-ounce) meal of chia seeds are fibre, which does not elevate blood sugar levels. Chia seeds’ viscous fibre can lower blood sugar levels by decreasing the rate at which food travels through your gut and is absorbed.
Broccoli is one of the healthy vegetables available in the market. Furthermore, research in diabetics has revealed that eating broccoli sprouts may help lower insulin levels and protect against cellular damage. Broccoli may also aid in blood sugar management. According to one study, eating broccoli sprouts reduced blood glucose levels by 10% in diabetics.
Don’t believe what you’ve heard about carrots rising blood sugar quickly. While the type of sugar in carrots is swiftly converted into blood sugar, the amount of sugar in carrots is incredibly low. It is one of the best sources of nutrients for the body and helps to reduce the chances of risks among diabetes patients.
No, this isn’t something you put in the bird feeders in the winter. These lustrous brown seeds, on the other hand, score the diabetes trifecta: they’re high in protein, fibre, and healthy fats similar to those found in fish. They’re also high in magnesium, a mineral that aids in blood sugar regulation by allowing cells to utilize insulin. Because ground flaxseed expires rapidly, buy whole seeds in bulk, store them in the refrigerator, and grind as needed. Sprinkle on cereal, yogurt, or ice cream, or include into meatloaf, meatballs, burgers, pancakes, or bread. It works in almost any situation, including bird feeders.
Nuts are ‘slow burning’ foods that are blood sugar friendly due to their high fibre and protein content. Even though they have a lot of fat, it’s the good kind, monounsaturated fat. Roasting brings up the flavour of nuts, making them an excellent addition to fall soups and entrées.
13Apple Cider Vinegar
Apple cider vinegar has immense health benefits. Even though it is manufactured from apples, the sugar in the fruit is fermented into acetic acid, and the finished product has less than 1 gram of carbs per tablespoon. According to research on type 2 diabetes patients, apple cider vinegar improves fasting blood sugar levels. It may also lower blood sugar response by up to 20% when combined with carb-containing meals.
Heart disease is the single most lethal complication of diabetes, and consuming fish just once a week can cut your risk by 40%, according to a Harvard School of Public Health study. Fatty acids in fish decrease inflammation in the body, which is a major factor in cardiovascular disease, metabolic syndrome, and diabetes.
15Milk and Yogurt
Both are high in protein and calcium, which may aid in weight loss, according to research. Dairy-rich diets may also help to combat insulin resistance, a major cause of diabetes. Similarly, because of how it is prepared, reduced-fat Greek-style yogurt tastes richer than its Canadian counterparts. Drizzle with honey and fantasises about being in the Mediterranean.
If you eat a baked sweet potato instead of a baked white potato, your blood sugar will rise by roughly 30% less. Sweet potatoes are high in minerals and disease-fighting fibre, about 40% of which is a soluble fibre that reduces cholesterol and slows digestion. They’re also high in carotenoids, orange and yellow pigments that help the body adapt to insulin.
17Extra-Virgin Olive Oil
Extra-virgin olive oil has numerous health benefits, including improved heart health. It includes oleic acid, a monounsaturated lipid that has been proven to improve glycemic control, lower fasting and post-meal triglyceride levels, and also have antioxidant qualities. This is significant because patients with diabetes frequently have difficulty controlling their blood sugar levels and have high triglyceride levels.
Strawberries are one of the best fruits available. They are high in anthocyanins, which are antioxidants that give them their red colour. After a meal, antioxidants have been found to lower insulin levels. They also improve blood sugar levels and risk factors for heart disease in persons with type 2 diabetes. It is significant because inadequate insulin sensitivity can lead to dangerously high blood sugar levels.
Garlic is highly nutritious considering its small size and low-calorie content. Garlic has been shown in studies to help with blood glucose management and cholesterol regulation. Although many studies that suggest garlic is a proven good alternative for patients with diabetes contain excessive dietary levels of garlic, the meta-analysis described above only included servings ranging from.05–1.5 grams.
Shirataki noodles are excellent for diabetes and weight loss. These noodles are abundant in glucomannan, a fibre derived from konjac root. This plant is produced in Japan and processed into shirataki, which is a type of noodle or rice. Glucomannan is a viscous fibre that makes you feel full and content. Furthermore, it has been demonstrated to lower blood sugar levels after eating and improve risk factors for heart disease in persons with diabetes and metabolic syndrome.