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20 Best Foods to Control Diabetes

The goal of diet-style is, eating for optimal health and longevity. The greater benefit will be living healthfully and actively into old age with no dependence on medications and almost no risk of heart disease, diabetes or dementia. Your diet causes the major effect on your daily life and diabetes. Insulin is just a treatment for diabetes which means you will be fine with insulin but your lifestyle or diet matters a lot. Every diabetic person should have the list of best and worst foods for their daily life.  Diabetes is not like cancer, where you go for chemo and radiation. Certain lifestyles and your diet plan can keep you on right track. This article is about best foods for diabetes, will make differences in diabetic person’s life.

Here are the 20 best foods to control both type I and type II diabetes.

1. Green Vegetables

Leafy green vegetable like spinach, Broccoli, leaf cabbage, and cauliflowers are non-starch green leaf contain important nutrients for people with diabetes.

Vegetgreen vegetablesables are full of fibers and contain less amount of carbohydrates and fats which is beneficial for diabetic patients. Both heart and diabetes are correlated with each other. Heart disease patient can have diabetes while the diabetic patient can have the heart problem. Heart disease is the leading cause of death in people with diabetes, so protection should be required.

Sulforaphane is a compound found in green leafy vegetable known as cruciferous vegetables such as Broccoli, cabbage, and sprouts. They help body’s natural detox system and to control blood glucose level. Also, help to protect blood vessels from the heart damage. 


2. Chia Seeds

Chia seeds originally grow in Mexico and known for its high content of fibers and low carbohydrates. They are energy boosting super food good for diabetic patients. Chia seeds consider good for heart, healthy skin, reducing the sign of aging and making bones and muscles stronger. They are also the good source of omega 3 fatty acids. Chia seeds are high in antioxidants, vitamins, and minerals. These seeds also contain 20-20% of omega and protein with 37% of dietary fibers.


Chia Seeds








3. Probiotics

Probiotics are normal healthy bacteria help to make our gut healthy. They fight with bad bacteria in our body and make us fit and fine. Probiotics help to prevent insulin resistance and also reduce the high level of glucose which make its importance in diabetes. Some probiotics are:

  • Yogurt
  • Kimchi
  • Natto
  • Sauerkraut
  • Kefir










4. Blueberries

Blueberries contain flavonoid know for heart health and reduce the risk of diabetes. It is high in fiber and antioxidants. Blueberries contain anthocyanins, is a natural chemical that reduces the size of fat cells and also maintains the blood glucose level while increasing the sensitivity of insulin.











5. Cranberries

Cranberries contain phytonutrients such as anthocyanins alike blueberries and have the same function like blueberries on insulin. These berries are the good source of vitamin C and fibers and also have the ability to prevent infection-causing bacteria from urinary tract walls.










6. Cinnamon

Cinnamon is antioxidant spice which reflects the blood sugar level and improves insulin sensitivity. It is also known for lowering cholesterol levels and triglycerides.










7. Flaxseeds

Flax seeds contain omega 3 fatty acids anti-inflammatory which is good fats and shows their health effects on the heart. It is considered potent super food for diabetic patients. Ground flax seeds contain fibers which help to maintain glycemic control.










8. Turmeric

Turmeric is known from an ancient time. It is always present with other spices in the kitchen. It has a powerful ingredient, curcumin that is known for its anti-inflammation property. Curcumin is believed to reduce the level of blood sugar.










9. Avocados

Avocados contain the high amount of monounsaturated fat which is good for heart and diabetes. In many studies, it has been used for the treatment of diabetes, inflammatory condition and hypertension. It contains less cholesterol and fewer calories when compared to butter. People who want to manage their weight (Diabetes also) can have the best choice of it.










10. Beans

Beans are the good source of high fiber and proteins. Protein and fiber are something which can help boost feelings of fullness. In diabetes, weight management is important because obesity means you have the high level of sugar in the blood that can’t be used by body’s cells, tissues and muscles in diabetes. You eat more when you feel hungry or your stomach is empty. But you can avoid this situation if you eat the best diet which contains fiber and protein (Beans) rather than eating low calories and fatty diets.

Soy beans









11. Garlic

Garlic is used as spices in many kitchens and has antibacterial, antifungal, antivirus and antioxidant properties. It contains a allicin like ingredients that are considered to be good for the healthy heart. In diabetes, garlic is known for its significant effect in lowering blood glucose level.


12. Green Asparagus

Green Asparagus is a good source of vitamins and minerals like A, C, E, K, B6 and copper, iron, calcium as well as protein and fibers. Asparagus is a non-starchy antioxidant that plays important role in many diseases like diabetes, heart disease, and cancer.

Green Asparagus








13. Extra Virgin Olive Oil

After many studies on diabetes with extra virgin olive oil, it is found that virgin olive oil acts as a therapeutic agent for improving insulin resistance and diabetes. On the other side, heart problem can be a long-term complication of diabetes where extra virgin olive oil helps to improve triglycerides and HDL level. This oil contains monounsaturated and omega 3 fatty acids which are good for heart disease. But before taking this oil, always prefer to take only extra virgin olive oil as it is present in the unrefined form.

Extra Virgin Olive Oil









14. Squash

Squash contains antioxidants which are believed to reduce the level of high blood glucose.  

Summer Squash Name: Zucchini and Courgette Squash

Winter Squash Name: Butternut, Spaghetti, and Acorn Squash











15. Pineapple

Pineapple is a good source of vitamin C, fibers, and other nutrients which are beneficial to your diet and a good choice for a diabetic person but not much more. A fresh pineapple contains fewer carbohydrates while pineapple juices contain high sugar. So, if you want to take the taste of it, always consider to take it with low glycemic food or salad.










16. Nuts

Nuts are the good source of omega 3 fatty acids, vitamin E, unsaturated fat, and fibers. Both diabetes and heart disease are connected to each other. Nuts are good for both diabetes and heart. In 2011, a Canadian study was published on diabetes in which type II diabetic patients were taken 2 ounces of mixed nuts daily. And the result was decreasing in blood sugar level and LDL.










17. Red Pepper/Green Pepper

Red or Green pepper contains vitamin C, beta-carotene, and antioxidants which are good for reducing the risk of diabetes and heart disease.

Red Pepper








18. Tea

Green tea and black tea are good for stress, heart disease, and diabetes. Tea contains antioxidant- flavonoid called catechins helpful to reduce the risk of above disease. Tea is good for weight management as it reduces the habit of overeating and thus helping in stabilize blood sugar levels. The diabetic person who love to sugary tea can replace it with herbal and black tea.










19. Oatmeal

Oats are the good source of fibers with low glycemic index and also contain beta glucan which is believed to reduce the level of high blood pressure, cholesterol, and glucose.










20. Bitter Melon

Bitter Melon or karela is bitter in taste and rich in vital vitamins and minerals. It contains lectin name substance that is responsible for lowering blood glucose level.

Bitter Melon

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