The Top 15 Foods for Beating Diabetes
Because they offer so many health advantages, put these at the core of your diet. Apples are naturally low in calories
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.
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.
When menu planning, think ‘bean cuisine‘ at least twice a week. 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.
Yes, beef is a diabetes-friendly food, as long as you choose the leanest cuts and keep portions to one-fourth your plate. 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.
Think of them as nature’s M&Ms: sweet, convenient, colourful, and satisfying. Berries are full of fibre and antioxidants.
Hey, don’t make that face. 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.
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. That’s good news because carrots are one of nature’s richest sources of beta-carotene,
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.
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
The single deadliest complications of diabetes is heart disease, and eating fish just once a week can reduce your risk by 40 per cent, according to a Harvard School of Public Health study. The fatty acids in fish reduce inflammation in the body’a major contributor to coronary disease, as well as insulin resistance and diabetes.
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.
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.
Because of their high fibre and protein content, nuts are ‘slow burning’ foods that are friendly to blood sugar.
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.