Living with type 2 diabetes can be challenging, but making smart food choices can help regulate blood sugar levels and improve overall health. According to a report published by “NAO Medical,” here are some of the best foods for reducing blood sugar in people with type 2 diabetes.
- Leafy Greens
- Leafy greens like spinach, kale, and cabbage are high in fiber and low in carbohydrates. This means they have minimal impact on blood sugar levels and can help improve insulin sensitivity.
- Cinnamon
- Eating cinnamon can help lower fasting blood sugar levels and improve insulin sensitivity. You can sprinkle cinnamon on your oatmeal or add it to your morning coffee.
- Whole Grains
- Whole grains like quinoa, brown rice, and whole wheat bread have a lower glycemic index compared to refined grains. Whole grains offer long-lasting energy and aid with blood sugar regulation.
- Berries
- Raspberries are rich in antioxidants and fiber, and have a lower glycemic index compared to other fruits. They ought to be included in a balanced diet and consumed in moderation.
- Fatty Fish
- Salmon, mackerel, and sardines are among the fatty fish that are great providers of omega-3 fatty acids. Healthy fats help reduce inflammation, improve heart health, and enhance insulin sensitivity.
- Nuts and Seeds
- Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with fiber, healthy fats, and protein.
- Greek Yogurt
- Greek yogurt is a great source of protein and has fewer carbohydrates than regular yogurt. It helps manage blood sugar levels and provides a sense of fullness and satisfaction.
- Garlic
- Garlic has anti-inflammatory properties and can help lower blood sugar levels. Adding garlic to your meals enhances flavor and offers potential health benefits.
- Vinegar
- Studies show that vinegar improves insulin sensitivity and lowers blood sugar levels. Including vinegar in salad dressings or using it as a marinade is an easy way to incorporate it into your diet.
- Dark Chocolate
- Dark chocolate with high cocoa content (70% or more) can be eaten in moderation as a suitable treat for diabetes. It contains antioxidants beneficial for heart health and blood sugar control.
Best Breakfast Foods for Diabetes Patients
A specific breakfast diet can help reduce the risk of various complications and improve longevity for diabetes patients, according to research from Harbin Medical University in China. The study found that consuming more carbohydrates in the morning and leafy green vegetables at night is optimal for diabetes patients.
Carbohydrates affect blood sugar levels and can be found in:
- Starchy foods like rice, chapati, pasta, potatoes, bread, noodles, and cereal
- Fruits
- Sugary foods and drinks
- Milk and yogurt
- Starchy vegetables like beans and lentils
The study monitored 4,642 diabetes patients over 11 years, comparing their dietary habits and the impact on heart disease and mortality rates. It discovered that eating carbohydrate-rich vegetables like potatoes in the morning reduces the risk of heart disease. Similarly, consuming whole grains in the afternoon and leafy greens at night also provides health benefits. Conversely, eating a lot of processed meat at night increases the risk of heart disease.
Best Lentils for Diabetes Patients
Diabetes patients need to be very cautious about their eating habits. The right diet is crucial for managing diabetes. Here’s what experts recommend for diabetic patients regarding lentils:
- Choosing Lentils: Lentils rich in fiber, protein, and antioxidants are beneficial. Options like black wheat, barley, oats, quinoa, and millet are recommended. Incorporating spinach and salads into the diet is also good.
- Consumption Tips: Avoid breakfast items like upma, bondas, vadas, and puris. Instead, opt for fiber-rich foods like oats, quinoa, and daliya. Eat fruits high in vitamin C in the mid-morning. For lunch, reduce rice intake and increase curry consumption. Diabetic patients are advised to choose lentils with a low glycemic index.
Both green and red lentils are consumed by diabetes patients. Green lentils have a higher glycemic index, while red lentils have a lower one. Therefore, red lentils are generally preferred. However, those with already low blood sugar levels should avoid green lentils.