15 Foods to Help Manage Diabetes

Being a diabetic complicates a person’s relationship with food. There are so many delicious goodies you have to forgo, and you begin spending much more time in the health food section at the supermarket. The trick to managing diabetes is incorporating more diabetic-friendly foods into your diet. This way, you can indulge every once in a while. Add the following foods that manage diabetes to your daily diet, and you’ll be a step closer to keeping your blood sugar levels in control.

Avocado

This popular superfood contains healthy monounsaturated fats that reduce blood sugar spikes after a meal. Since avocado is also smooth and creamy, you can use it as a substitute for less healthy options such as butter or mayonnaise. Simply mash and season the avocado flesh and add it to your meals.

Barley

Diabetics whose love of white rice is largely responsible for their high blood sugar levels should consider switching to barley. It has a lot of soluble fiber, which slows assimilation of its carbohydrate component. Replacing white rice, and even brown rice, with barley may reduce blood sugar by up to 70 percent after a meal.

Beans

Beans of all kinds — chickpeas, edamame, kidney beans, and so on — are all great for diabetics. They’re known to curb high blood sugar, and you should eat them at least two or three times a week. Beans also have a high protein content and can replace meats in main dishes.

Blueberries

Blueberries are excellent for diabetics looking for a sweet treat that’s not bad for them. They contain a chemical called anthocyanin, which helps in maintaining low blood sugar levels and increasing insulin sensitivity. This delectable fruit is perfect whenever a craving for sweets strikes.

Broccoli

People with diabetes are at risk of cardiovascular damage among other health issues. Broccoli contains sulforaphane, which acts as an anti-inflammatory to help keep blood sugar levels in check and protect blood vessels from damage.

Cinnamon

Medical research shows that cinnamon is a wonderful spice for people with high blood sugar levels. Not only is it delicious, it has large amounts of chromium, which boosts the effects of insulin to optimize blood sugar levels. You could use it as a seasoning on food or consume it directly with water every morning.

Dark Chocolate

Dark chocolate contains nutritious flavonoids, which are especially beneficial for diabetics. They increase sensitivity to insulin, undermine insulin resistance and reduce cravings. If you eat 20 grams of 60-80 percent dark chocolate every day, you’ll notice a difference in your blood sugar levels in just a couple of weeks.

Flaxseed

Full of good fats, fiber, and protein, flaxseed is a must-have for all people with diabetes. All these nutrients optimize blood sugar levels and insulin release. You can use flaxseeds in whole or ground form as toppings on both sweet and savory dishes.

Oatmeal

A storehouse of soluble fiber, oatmeal slows down the process of carbohydrate conversion in the body, keeping blood sugar levels low. It’s a great option for breakfast, and you can also use it as an ingredient in baked goods such as cakes and muffins and savory foods like soups and stews.

Olive Oil

Why do people maintaining a Mediterranean-style diet have lower rates of Type 2 diabetes? A large amount of credit goes to olive oil. It’s rich in good fats, which reduce insulin resistance and prevent blood sugar spikes after meals. Use it as a butter substitute and as a dressing for all sorts of dishes.

Peanut Butter

Peanut butter is high in monounsaturated fats, which are insulin’s friend. It keeps you full for a long time, so it may be a good substitute for other high-carb, low-fiber snacks. Look for organic varieties with no added sugar.

Quinoa

Quinoa is fast becoming a super-superfood. People with diabetes should add quinoa to their daily diet for its fiber-rich, protein-rich qualities and because it boosts the fat-burning capacity of the body. It also helps prevent blood sugar spikes and keeps you feeling full longer.

Sweet Potatoes

Research has found sweet potatoes to be very efficient in reducing fasting blood sugar levels. Incorporating them into meals several times a week may help diabetics maintain good health.

Turmeric

Turmeric has many health benefits, and blood sugar control is one of them. It contains curcumin, which regulates the metabolism of carbohydrates and fat cells in the body. People with diabetes can add it to their recipes or simply consume a spoonful every morning with water.

Walnuts

Walnuts have many beneficial properties, including antiviral, antioxidant and anti-bad-fat absorption action. This helps curtail chronic conditions such as diabetes. Eat three or four walnuts as a snack a couple of times a day.