Top 5 Best Foods For People With Diabetes

It is important to figure out best foods when you have diabetes as healthy foods can help you keep the blood sugar and blood glucose in desired ranges. The ideal foods for managing diabetes include fatty fish, fibre-rich foods, nuts, berries, green leafy vegetables like spinach and kale. When you consume nutrition-rich and low glycemic index (GI) food, it can stabilise blood sugar, enhance insulin sensitivity, and boost heart health. Diet plays a key role in preventing and managing diabetes effectively and efficiently.

The diabetes-friendly foods should include nutrients like calcium, fibre, healthy fats, and vitamins. You should consume drinks with minimum or no added sugar. Non-fat milk, unsweetened tea and coffee can be included without any apprehension. Below are 5 best food for people living with diabetes:

5 Foods For People Suffering From Diabetes

Non-starchy Vegetables: These veggies have lesser carbs but highly beneficial in keeping hunger pangs under control. Non-starchy veggies can nourish your body adequately by providing essential minerals, fibre, vitamins, and phytochemicals (substances offering disease preventive qualities). These vegetables are carrots, mushrooms, onions, broccoli, asparagus, and cabbage. These vegetables have less calories and can be an ideal choice for diabetics. Also, American Diabetes Association (ADA) claimed that starchy veggies contain low GI index.  

Fatty Fish: Salmon, sardines, mackerel are rich source of omega-3 fatty acids DHA and EPA and can benefit heart health. It is significant to get these fats consistently for people with diabetes if they have high risk of heart disease. DHA and EPA help in protecting the cells that line the blood vessels and help in enhancing the functioning of arteries by reducing markers of inflammation. Individuals consuming fatty fish on a regular basis have lesser risk of heart attack and cardiovascular disease.

Regular consumption can manage blood pressure, body weight, and can prevent diabetes. Fish is a rich source of good quality protein that can help you feel full for longer hours thus stabilizing blood sugar levels.

Avocados: The fruit is rich in nutrients that can contribute fat-soluble vitamins. It is rich in fibre that can help you feel full for longer duration. The fruit is not only versatile but delicious too that can offer heart-healthy source of fat to diabetics. Consumption of avocados can reduce body weight and body mass index or BMI.

Chia Seeds: The seeds can be helpful for people with diabetes as they are high in fibre and low in digestible carbs. Presence of viscous fibre in the seeds can reduce blood sugar levels by decreasing the rate at which meals move via the gut and is absorbed. According to a study published in National Library of Medicine, when 77 overweight and obese adults with type 2 diabetes were given chia seeds, the result showed that the seeds supported weight loss and helped maintain adequate glycemic control. The seeds can reduce blood pressure and inflammatory markers.  

Beans: The legume is a powerful source of B vitamins and essential minerals like calcium, magnesium, potassium, and fibre. Beans are quite low in glycemic index (GI), significant for managing diabetes. People consuming beans on a regular basis have lower risk of developing type 2 diabetes. Regular consumption of beans will support healthy eating habits as they are rich source of sustainable nutrition.

You can also include honeydew melon and moringa tea to your diet to stabilise blood sugar levels.

Consuming moong dal can help you manage diabetes. Moong dal is low in glycemic index and high in fibre that can control abrupt spikes in blood sugar levels thus becoming an ideal option for diabetics.

You may consume honedew melon to stabilise your blood sugar levels and reduce diabetes risk. It contains carbs that can increase your blood sugar temporarily but also offers essential fibre and key nutrients that can improve blood sugar regulation in a gradual manner.

Meanwhile, Moringa tea  can be yet another addition to your diet as it is helpful for managing diabetes by alleviating blood sugar levels, reducing the insulin resistance, and fighting oxidative stress. It is powerful source of antioxidants like quercetin and chlorogenic acid that can regulate glucose metabolism and protect against diabetes-related complications.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.