The 10 Best Foods to Control Diabetes and Lower Blood Sugar | Eat Well

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The 10 Best Foods to Control Diabetes and Lower Blood Sugar
If you have diabetes, you know how difficult it can be to manage your diet and control your blood sugar levels. Certain foods cause massive spikes while others actually lower blood sugar, but many people go through years of trial and error before they find out what works for them. Luckily, thanks to years of scientific findings, we’ve been able to determine what foods are better than others. In this article, we’ll discuss the 10 best foods to control diabetes and lower blood sugar. To get the most out of your food, consider diabetic meal planning. Planning and preparing meals ahead of time will reduce the likelihood of snacking or unhealthy eating and will help you save time and energy throughout the week.

Non-Starchy Vegetables
Non-starchy vegetables are one of the best foods you can eat as a diabetic. Not only will they fill you up, but they’re full of essential vitamins and minerals that help regulate your blood sugar. Since they’re a whole food with trace amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without having to worry about high blood sugar spikes. To get the most out of your non-starchy vegetables, choose fresh, canned, or frozen vegetables that have no added salt or sauce.1 Some examples of non-starchy vegetables include the following: Artichokes, Asparagus, Avocados, Broccoli, Cabbage, Cauliflower, Celery, Cucumbers, Green Beans, Hearts of Palm, Mushrooms, Olives, Onions, Squashes, Tomatoes and Zucchini

Leafy Greens
Many of the best leafy greens are considered non-starchy vegetables, but they deserve their own section. Leafy greens are packed full of nutrients and are lower in digestible carbs than other vegetables. This means that your blood sugar won’t raise very much regardless of how many you eat. Some of the best leafy greens to incorporate into your daily diet are spinach and kale, as they have very high levels of vitamin C. Vitamin C helps to manage diabetes in people with type 2 diabetes and can help promote an overall sense of wellbeing. Leafy greens also contain specific antioxidants that help to protect your eyes from diabetic complications.

Fatty Fish
Regardless of if you have diabetes or not, fatty fish should be part of your diet. It’s one of the healthiest foods that you can eat and has a myriad of benefits. Fatty fish like salmon and anchovies give you a significant serving of the omega-3 fatty acids DHA and EPA, which can help protect your heart against potential complications from diabetes. DHA and EPA both protect your blood vessels, reduce inflammation, and improve the function of your arteries after consumption. Since your risk of heart disease and stroke are almost doubled if you have diabetes, incorporating fatty fish into your diet can reduce your chances of serious complications. Plus, fatty fish is an excellent source of protein that will help you feel full and manage your weight with ease.

Nuts and Eggs
Other fatty foods that help control diabetes and lower blood sugar are nuts and eggs. Nuts have high levels of fiber and most are low in digestible carbs, so they won’t raise your blood sugar. It is important to differentiate certain types of nuts, however, as some of them have very high levels of digestible carbs. The best types of nuts for diabetics include almonds, brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts. If you’re watching your weight, make sure to eat nuts in moderation. Even though they’re high in healthy fats, it’s still fat and shouldn’t be over-done. Eggs are also a great source of healthy fats that are beneficial in controlling diabetes. They can actually improve your insulin sensitivity and decrease inflammation while simultaneously providing antioxidant benefits that help reduce the amount of free radicals in your body and protect against disease. If you incorporate eggs in your diet, make sure that you include the yolk as that’s where most of the nutrients are located.

Seeds
Certain types of seeds are known to control diabetes. The two best seeds to eat as a diabetic are chia seeds and flax seeds. Chia seeds are packed with fiber, low in digestible carbs, and have been found to actually lower your blood sugar levels. As a diabetic, this is extremely conducive to healthy management. Flaxseeds are also beneficial as they can help improve blood sugar control, decrease your risk of heart disease, and lower the chance of having a stroke. Since flaxseeds can be difficult to absorb, opt for ground seeds or make sure to take the time and grind them up at home before eating them. Ingesting whole flax seeds won’t give you any benefits.
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Management
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