The Best Foods to Control Diabetes
Making sense of the best foods to eat when you have diabetes can be difficult. The main objective should always be to keep blood sugar levels low and under control. Fortunately, there are a number of foods that doctors recommend for keep blood sugar levels under control.
Not only is cinnamon a delicious spice, but it contains many properties that can help diabetics. Studies have indicated that cinnamon can cut cholesterol by 18% and lower blood sugar by as much as 24%.
Cinnamon also contains a large amount of antioxidants which are beneficial for the body in a number of ways. Another notable property of cinnamon is how it imitates the effects of insulin by assisting glucose transport into your body’s cells. This spice is even able to increase insulin sensitivity for up to twelve hours after eating.
Eggs have many medical advantages. Truth be told, they’re among the best foods at making you feel full for a long period of time.
Eggs reduce inflammation, improve insulin sensitivity and don’t result in a large spike in blood sugar. Studies have shown that having eggs for breakfast is much better than a traditional carbohydrate heavy breakfast when it comes to managing your blood sugar levels for the remainder of the day.
Eggs are also a great source of lutein and zeaxanthin, two antioxidants that keep the eyes healthy and working. Just make sure you eat the whole egg. The advantages of eggs are found in both the yolk and the white.
Chia seeds are a great all around food for diabetics. They’re high in antioxidants, omega 3 fatty acids and fiber.
Studies have demonstrated that chia seeds help control blood glucose levels, lower blood pressure and put you at reduced risk for developing heart disease. Chia seeds can also help you reach a healthy weight since they are full of fiber. This fiber causes you to feel full and makes you less likely to overeat.
Greek yogurt is the perfect dairy decision for diabetics. It has demonstrated an ability to reduce the risk of developing type 2 diabetes in adults. Unsweetened, Greek yogurt is very low in carbohydrates and high in protein which means that it is unlikely to cause your blood sugar levels to spike. Greek yogurt contains just 6–8 grams of carbs per serving, which is much lower than regular yogurt. Its high protein content means you will feel full faster which hopefully translates into consuming fewer calories.
Greek yogurt is also full of probiotics which can be helpful in fighting off a number of medical conditions including diabetes. Probiotics help with your overall gut health, can prompt weight loss and help to lower blood pressure.
Extra Virgin Olive Oil
Extra virgin olive oil is great for promoting heart and cardiovascular health. It contains oleic acid, a sort of monounsaturated fat that improves triglycerides and HDL, which are often too high in people with type 2 diabetes.
Studies have also demonstrated that extra virgin olive oil reduces blood sugar and cholesterol more than any other type of fat. As a result, many health care professionals recommend cooking with extra virgin olive oil instead of an alternative like butter or canola oil.
True extra virgin olive oil is unrefined which helps it keep the antioxidants and different properties that make it so sound. So be sure to pick extra virgin olive oil from a legitimate source, since numerous olive oils are blended in with less expensive oils like corn and soy.
Apple Cider Vinegar
Apple cider vinegar has numerous medical advantages. Despite the fact that it’s produced using apples, the sugar in organic apple cider vinegar matures into acetic acid and the finished product contains under 1 gram of carbohydrates per tablespoon.
A study from 2004 shows that apple cider vinegar is one of the best things you can take to help absorb blood sugar following a meal. Another study suggests that taking apple cider vinegar before going to sleep can help you wake up with blood sugar levels that are under control.
Nuts are one of the best things you can add to your diet. They are packed full of nutrients and taste great. The following nuts are recommended as they are all high in fiber and low in carbohydrates:
- Brazil nuts
Eating nuts on a regular basis has been demonstrated to reduce blood sugar, A1C and LDL cholesterol levels. Another added benefit to nut consumption is that is can help relieve inflammation and pain caused by diseases such as rheumatoid arthritis.