If you are the unfortunate victim of diabetes, then you have to be very careful with the diet plan to follow, just to avoid diabetes. You always need to take control of your blood sugar levels. There are certain chosen foods that will cause the blood sugar level to jump high, and then you have other food items added to the diet to prevent diabetes.
However, most people have to go through a series of trials and errors before they can even find which one seems to work best for them. Thanks to some scientific findings, you get to determine the right foods to eat to avoid diabetes. Well, listed below, are 10 such food items that you must add to your diet plan to keep diabetes at bay.
Here is a List of Healthy Foods to Eat to Prevent Diabetes
Sometimes, you might crave something that is sweet to your taste buds. Well, instead of going for candies, you can try out some tasty strawberries. Thanks to the antioxidant feature, this fruit will not just reduce insulin levels but will keep a check on cholesterol after a meal.
If you are not that big fan of strawberries and planning to add one daily fruit to your diet plan, then some other options to consider are blueberries, blackberries, and raspberries. These berries have lower sugar content within them and will be great to avoid diabetes.
2. Probiotic packaged dairy items
In case you are trying to add a diary to your diet to prevent diabetes, make sure that it has its share of healthy probiotics. One great example will be Greek yogurt, which is lower in sugar count but high in probiotics.
Greek yogurt was also found to help improve blood sugar control and can also be used for reducing heart diseases. Try going for the unflavored Greek yogurt as the flavored ones will have higher sugar content in them.
3. Turmeric and cinnamon
Well, not just to add flavors but spices can also be used for controlling diabetes. Both turmeric and cinnamon need to be added to your diet plan to get the best results. There are simple steps in which you can add these spices.
You can easily incorporate cinnamon into any drink or food you want. It helps in increasing flavor and adds that little zing. It will help not just lower blood sugar levels but can improve insulin sensitivity as well.
Turmeric, on the other hand, will not just keep your blood sugar under control but will further lower inflammation levels as well. So, keep heart diseases at bay.
4. Apple cider Vinegar
One of the most popular additions for the health food fanatics will be Apple cider Vinegar. The fermented acetic acid will help to improve current insulin sensitivity and will lower your fasting blood sugar level. It is one way to reduce blood sugar responses by around 20% when paired with some meals, which are rich in carbohydrates. So, this can also be included within the category of foods to eat to avoid diabetes.
5. The use of natural fat
Extra virgin olive oil is noted to have a myriad of health benefits. It is one effective oil and is used for reducing the risk of any heart disease. It has a number of antioxidants to help reduce inflammation. It can also be used for protecting cells and then decreasing blood pressure.
So, if you are on the mission to keep your blood sugar under check, then using pure extra virgin olive oil needs to be added to food items to use in order to avoid diabetes now.
There are some seeds, designed to keep diabetes under check. Among the lot, the two best options will be flax seeds and chia seeds. Chia seeds are well packed up with fiber and known to be lower within the digestible carbohydrate sector. They can lower blood sugar levels with ease.
Then you have flaxseeds to consider, which will improve your current blood sugar level and decrease your chances of heart disease. So, you have fewer chances of becoming a heart attack or stroke victim. As flaxseeds are hard to absorb, you can go for ground seeds or take the time to grind them into a powdered version before eating.
7. Eggs and nuts
Some of the fatty food items used within your diet to prevent diabetes will be nuts and eggs. Nuts are known for their higher fiber content and low digestible carbs. So, they are not here to raise your blood sugar level. The best nuts to consider over here are hazelnuts, cashews, Brazil nuts, macadamia nuts, and walnuts.
On the other hand, eggs will be a healthy fat source, which will keep diabetes under check. It improves insulin sensitivity and decreases inflammation and offers antioxidant benefits.
8. Fatty fish
Fatty fish should always be one of those foods to eat to avoid diabetes, whether you have a higher blood sugar level or not! It is one healthy food option that comes with varied benefits. Some fishes like anchovies and salmon will offer a great serving of omega-3 fatty acids EPA and DHA. It helps in protecting your heart from diabetic complications.
9. Leafy greens
Some of the best leafy greens are known to be non-starchy in nature. But, they have their own values to consider. These greens are packed with nutrients that will be lower in digestible carbs when compared to other veggies. So, no matter how much you eat, these leafy greens will not let your blood sugar level hike up.
Some of the best leafy greens to be added to your diet plan will be kale and spinach with higher content of Vitamin C3.
10. Some non-starchy vegetables
Well, non-starchy vegetables are great to add to your diet plan if you are a diabetic patient. These vegetables will not just keep you full for a long time, but your body will receive the essential vitamins and minerals they deserve. It helps in regulating blood sugar levels well.
Proper diabetic test from Remedies Labs
Next time, if you want to know if you have diabetes or not, get it tested by Remedies Labs right away! Depending on the result, make sure to chalk out your diet plan accordingly.
We have DIABETES CHECKUP (HBA1C, FASTING GLU), available at cost-effective rates of only 450 rupees. It is a panel and profile test type and you will receive report the same day. The main goal of Remedies Labs is to help patients start with their respective treatments ASAP!