10 Best Foods for Diabetic People

It can be hard to figure out what to eat to feel your best and keep your blood sugar in check if you have diabetes. Even though it may seem like you need to cut back on a lot of foods, you can still eat a lot of them.


1. Cinnamon

An fragrant spice reduces cholesterol and stabilises blood sugar. Participants who ate 3-6 grammes (1-2 tablespoons) of cinnamon daily had lower blood glucose. Add cinnamon to smoothies, yoghurt, porridge, and coffee. Another cinnamon benefit? It adds taste without salt or sugar.

2. Nuts

Walnut polyunsaturated fats fight heart disease and reduce blood sugar. These healthy fats slow diabetes and heart disease. Almonds, pistachios, and pecans provide healthful fats. Low carbs, high protein and fat, nuts stabilise blood sugar. Small servings of nuts go far, so be careful.

3. Oatmeal

Whole grains like oats may enhance insulin sensitivity and lower blood sugar spikes. Beta-glucans, soluble fibres, produce oats' liquid bulk. Slowing the digestion and absorption of carbs from other foods, soluble fibre lowers blood sugar.

4. Dairy

Dairy meals provide protein to kerb hunger and calcium and vitamin D for strong bones. Dairy products including milk, cheese, and yoghurt stabilise blood sugar, lowering the risk of diabetes.

5. Beans

Beans' protein and fibre fill you up. Each half-cup of beans has 20 grammes of carbohydrates. Nutrients says beans may lower diabetics' blood glucose and A1c. Beans are versatile and affordable. Add black, pinto, garbanzo, or cannellini beans to veggie-packed soups and salads.

6. Broccoli

Sulforaphane is found in broccoli, kale, cauliflower, and Brussels sprouts. This anti-inflammatory chemical controls blood sugar and protects diabetes-related blood vessel damage.

7. Quinoa

White pasta and rice can be replaced with this protein-rich whole grain. Cooked quinoa has 3 g fibre and 4 g protein per 1/2 cup. Quinoa digests slowly due to its fibre and protein content, keeping you full and preventing blood sugar spikes.

8. Spinach

Magnesium in spinach helps your body absorb and manage blood sugar. Nutrition Journal found that polycystic ovarian syndrome patients who took spinach's thylakoid lost more weight, waist circumference, and insulin than the placebo group after 12 weeks.

9. Olive Oil

Due to its high monounsaturated fatty acid (MUFA) content, this Mediterranean diet staple helps manage diabetes. Nutrition & Diabetes found that MUFAs lower insulin resistance, helping cells respond to insulin and control blood sugar.

10. Salmon

Salmon's protein and omega-3 fatty acids decrease blood pressure and cholesterol, keeping your heart healthy. Tuna, mackerel, and sardines, which contain omega-3 fatty acids, can help protect diabetics, who are at higher risk for cardiovascular disease.

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