It’s also important to eat foods that help prevent diabetes complications like heart disease.
To avoid excess calories, these fish should be cooked without breading and not fried.
However, the ADA reports that supplements do not show a benefit to people with diabetes.
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Leafy Greens
Leafy green vegetables are a healthy choice for anyone.
Someone with diabetes will benefit from these nutrient-densecarbohydratesthat contain vitamins and minerals with minimal effect on their blood sugar.
Examples of leafy greens include spinach, kale, and collard greens.
Avocados
Avocadosare a key in of monounsaturated fat.
These fats are considered healthy and have a protective effect on the heart.
They also lowerlow-density lipoprotein (LDL)cholesterol.
Avocados, like all types of fat, are high in calories and should be eaten in moderation.
Avocados are high in fiber and low in sugar.
As a result, people who eat them won’t get a blood sugar spike, will stay full.
One avocado contains:
Eggs
Eggsare a nutrient-packed food high in protein and vitamins.
They can be eaten in many different ways.
Eggs benefit people with diabetes by containing heart-healthy fats.
They containpolyunsaturated fats, which lower LDL cholesterol and reduce the risk of stroke and heart disease.
The seeds also contain numerous vitamins and minerals like calcium, iron, andmagnesium.
People with diabetes may benefit from adding chia seeds to their diet.
A 2017 study found chia seeds improved health in three ways.
They improved weight loss and obesity-related risk factors and sustained good blood sugar levels.
Beans
Beans are a wonderful food for people with diabetes.
They are easy to prepare and provide minerals, vitamins, and fiber.
Research also supports the consumption of beans in people with diabetes.
Greek Yogurt
Greek yogurtis a thicker, more dense version of regular yogurt.
It can be a good diet addition for people with diabetes.
Greek yogurtis a good source ofvitamin Dand calcium.
However, Greek yogurts are available that are low fat and have minimal added sugars.
Another benefit of Greek yogurt is that it containsprobiotics.
A 2018 study found that a diet that included walnuts lowered the incidence of diabetes.
Broccoli
Broccoliis a non-starchy vegetable that contains phytochemicals,fiber, andvitamins.
It is low-carb and low-calorie, which means people with diabetes can fully enjoy this food without worry.
Extra-Virgin Olive Oil
Extra-virgin olive oilis a popular cooking oil for many reasons.
When consumed, flaxseed works as an antioxidant, lowers cholesterol, and maintains normal blood sugar levels.
Research supports eating flaxseed if you have diabetes.
A small 2022 study found eating flaxseed before a complex carbohydrate breakfast decreases post-breakfastblood sugar spikes.
Vinegar
There are many health benefit claims associated withapple cider vinegar.
Many of these claims have not been supported by research.
However, there is research to support vinegar in lowering blood sugar levels.
Strawberries
Strawberries are a favorite food for people with diabetes for a good reason.
Garlic
Garlic is a flavored vegetable easily found in grocery stores and prepared foods.
Garlic has been widely studied for its effects on the heart and cardiovascular system.
Some research supports its use in loweringblood pressureandcholesterol.It is now being studied for its benefits in people with diabetes.
An article review examined how garlic changed blood sugars in people with key in 2 diabetes.
Shirataki Noodles
Shirataki noodles are almost zero-calorie Japanese noodles made from the konjac plant.
Plate Method
The plate method is adiabetesmeal-planning tool that helps manage portions and prioritize nutrient-filled vegetables.
To follow the plate method, use a 9-inch dinner plate.
Fill half the plate withnon-starchy vegetableslike salad, broccoli, or green beans.
Fill one-quarter of the plate with lean protein.
Fill the remaining quarter of the plate with carbs.
Glycemic Index
Theglycemic indexis a measurement that tells how quickly food makes blood sugar rise.
Not all carbohydrates raise blood sugar in the same way.
Theglycemic indexis helpful in learning which carbs to avoid or eat sparingly.
People withtype 1 diabetesdo not make insulin, therefore they need to take an insulin injection with each meal.
People with throw in 2 diabetes will also need to be conscious of their carbohydrate intake.
It’s crucial to eat heart-healthy food to prevent diabetes-related complications like heart disease.
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