10 things to reduce diabetes

 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

1.Non-Starchy Vegetables

Non-starchy vegetables are one of the most healthy 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:2

 . Artichokes

. Asparagus

. Avocados

. Broccoli

. Cabbage

. Cauliflowe

. Celery

. Cucumbers

. Green Beans

. Hearts of Palm

. Mushrooms

. Olives

. Onions

. Squashes

. Tomatoes

 . Zucchini

             

2.Leafy Green

The best leafy greens are sometimes thought of as non-starchy vegetables, but they should have their own area. Leafy greens are lower in digestible carbohydrates than other vegetables and are nutrient-dense. 3 This implies that regardless matter how many you eat, your blood sugar level won't increase significantly. Due to their extremely high vitamin C content, spinach and kale are among of the healthiest leafy greens to include in your diet on a regular basis. 3 People with type 2 diabetes can better manage their diabetes with vitamin C, which also helps to improve mood. Additionally, certain antioxidants found in leafy greens assist to protect your eyes from diabetes problems.

3. Fat Guys

Fatty fish ought to be a component of your diet whether or not you have diabetes. One of the healthiest foods you may eat, it offers a wide range of advantages. The omega-3 fatty acids DHA and EPA, which are abundant in oily fish like salmon and anchovies, can help shield your heart from potential issues from diabetes. 3 Following consumption, DHA and EPA both protect your blood vessels, lessen inflammation, and enhance the functionality of your arteries. 3 Fatty fish can help you maintain a healthy diet and lower your risk of significant problems because diabetes virtually doubles your risk for heart disease and stroke. Additionally, fatty fish is a fantastic protein source that will benefit you.

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4. Eggs and nuts

Nuts and eggs are two more fatty foods that support blood sugar regulation and diabetes management. Nuts won't cause your blood sugar to rise because they are abundant in fibre and most of them contain few digestible carbohydrates. 3 It's crucial to distinguish between different kinds of nuts, though, as some of them contain a lot of easily absorbed carbohydrates. Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts are the finest nuts for diabetics. 3 Make sure to eat nuts in moderation if you're keeping an eye on your weight. Even though they contain a lot of good fats, they still contain fat and shouldn't be consumed in excess.

5. 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.3 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.3 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.

6. Natural Fats

Extra-virgin olive oil has always been known to have many health benefits. It is one of the most effective oils at reducing the risk of heart disease and contains a number of antioxidants that help to reduce inflammation, protect your cells, and decrease blood pressure.3 Choose pure extra-virgin olive oil to get all of the healthbenefits and sprinkle it on salads, use it in a marinade, or cook meats and vegetables with it.

Other natural fats that are helpful at controlling diabetes include coconut oil, avocado oil, any type of nut oil, lard, tallow, chicken fat, duck fat, coconut milk, and unsweetened coconut cream.2

7. Apple Cider Vinegar

Apple cider vinegar is popular amongst health food fanatics for a good reason. The fermented aceticacid helps to improve insulin sensitivity, lower fasting blood sugar levels, and reduce blood sugar response by as much as 20% when paired with meals that are rich in carbs. 3 Due to the high acidity of apple cider vinegar, it’s best taken by the tablespoon mixed with water to avoid damaging your teeth and esophagus. Start slowly, with about one teaspoon, and work your way up based on how you feel.

8. Cinnamon and Turmeric

Spices are powerful tools, especially when it comes to controlling diabetes. Both cinnamon and turmeric should be incorporated into your diet daily to get the best results and doing so is easy with a few simple steps. Cinnamon can be added to almost any food or drink to increase the flavor and add a little kick. Cinnamon has been shown to help regulate blood sugar levels, improve insulin sensitivity, and reduce hemoglobin A1c levels. 3 Turmeric also lowers inflammation and blood sugar levels, reduces your risk of developing heart disease, and benefits kidney health. 3 Just make sure that you mix your turmeric with black pepper to activate the beneficial ingredient curcumin.

9. Probiotic Packed Dairy Food

If you add any diary to your diet, make sure that it’s packed with healthy probiotics for the biggest benefits to your health. Greek yogurt is a great option since it’s low in sugar and high in probiotics. In studies done, Greek yogurt was found to improve blood sugar control and even reduce heart disease risks. 3 Aim for unflavored Greek yogurt as the flavored versions are much higher in sugar and more processed, therefore may contribute to an increase in blood sugar.

10.Strawberries

you’re looking for something sweet, try snacking on a cup of strawberries. Strawberries are loaded with antioxidants and have been shown to reduce both cholesterol and insulin levels after a meal.3 If you’re not a fan of strawberries and want to incorporate daily fresh fruit into your diet, opt for raspberries, blueberries, or blackberries, which tend to have lower sugar content than other fruits like apples and bananas.

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For added support, don’t hesitate to get intouch with Byram’s Diabetes Center of Excellence—a one source, total solution for diabetes care. Our Center of Excellence combines high quality products with clinical and educational research to help you better manage your condition, support all of your needs, and live a long, healthy life.

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