18 Best Foods to Control & Avoid Diabetes

18 Best Foods to Control & Avoid Diabetes: People are becoming more aware of the health risks that may arise because of their not-so-planned diets. Therefore, now they are focused on eating a balanced diet so that significant health risks can be avoided or minimized; as goes the saying, “Precaution is better than cure.” But this change has been happening now.

Previously, because of a lack of sources of information, people were not that aware of the health issues arising because of the unbalanced diet they were following.

One such health issue we are talking about is diabetes. Everyone knows that diabetes is caused by excessive intake of sugar and an increase in sugar levels in the blood. To avoid it, the best food to control diabetes is available in the list.

You all should know specific facts about diabetes, like one-third of all people with diabetes do not even know that they are suffering from this. Insane right? It would be best if you also learned the cause and prevention of diabetes. 

Diabetes Food Pyramid

Diabetes has two types, and type 2 diabetes often does not have any diabetes symptoms. Around five percent of all people with diabetes have type 1 diabetes. You all should know that diabetes is the leading cause of blindness in working-age adults.

Also, people with diabetes are twice as likely to develop heart disease than someone without diabetes. All these are some essential facts that everyone should be aware of regarding the diabetes diet.

If you are suffering from this disease(Diabetes), this article will help you know about the best food to control & avoid diabetes. So, the following is the list of the best foods to prevent diabetes and make your diet better.

Food to Control Diabetes

18 Best Foods to Control & Avoid Diabetes

Apples

“An apple a day keeps the doctor away.” This saying is true to a large extent, as apples offer many health benefits. They are low in calories, battle bad cholesterol, and blunt sugar swings. Apples will surely prevent diabetes.

Barley

Eating this over white rice will surely reduce the rise in blood sugar after a meal by almost 70 percent and keep it lower and steadier for hours.

Avocado

Avocado is creamy and packed with beneficial monounsaturated fat.  It slows down digestion and helps to prevent blood sugar after a meal from rising.

Berries

Berries are sweet, colorful, convenient, and satisfying. They are full of fiber and antioxidants. Berries help lower blood sugar by boosting insulin production.

Carrots

There is a myth that carrots raise blood sugar levels, but it's not true. Although carrots contain sugar, the amount is very low. Also, carrots are nature’s richest source of beta-carotene, which is linked to a lower risk of diabetes and better blood sugar control.

Broccoli

Although broccoli is not a popular food, it is rich in fiber and antioxidants. It is also rich in chromium, which is highly important for long-term blood sugar control. So, include this item in your diet if you want to control diabetes.

Eggs

Again, eggs are liked by many and are full of so many nutrients. Eggs are an excellent, inexpensive source of high-quality proteins. Include them in your diet, and you will surely feel full after having one or two eggs and will not feel like eating anything else.

Fish

The very deadliest complication of diabetes is heart disease, and eating fish once a week can reduce your risk by 40 percent. The fatty acids in fish reduce inflammation in the body, a significant contributor to coronary disease as well as insulin resistance and diabetes.

Poultry

These can either be health disasters or health saviors. It depends on how they are cut and prepared. Breast meat is always lower in fat than dark meat such as thighs and drumsticks. So, choose wisely before eating them and try to avoid the repercussions of making the wrong choices.

Milk and Yogurt

Both are highly rich in protein and calcium. A diet rich in dairy may fight insulin resistance, a core problem behind diabetes. You can try any type of milk, be it low-fat or skim milk. Yogurt also offers many advantages and acts as a protective core for diabetes causes.

Nuts

Rich in fiber and proteins, nuts are slow-burning foods and, therefore, friendly to blood sugar. They also help you stay hunger-free for a number of hours and offer many needed proteins for the body.

Seeds

Like nuts, seeds of all types—pumpkin, sunflower, and sesame—are filled with good fats, protein, and fiber that work together to keep blood sugar low and stave off heart disease. They’re also a natural source of cholesterol-lowering sterols.

Olive oil

This stuff is liquid gold. In fact, it contains anti-inflammatory components so vital that researchers liken it to aspirin. Unlike butter, the good fat in olive oil won’t increase insulin resistance, so you can include this in your daily diet to stay healthy and diabetes-free.

Oatmeal

Oatmeal forms a gummy barrier between the digestive enzymes in your stomach and the starch molecules in your meal. It should definitely be included in your daily balanced diet in order to protect yourself against diabetes.

Sweet Potatoes

Sweet potatoes are packed with nutrients and disease-fighting fiber, almost 40% of which is a soluble kind that lowers cholesterol and slows digestion. They are also rich in carotenoids and orange and yellow pigments that play a role in helping the body respond to insulin. So try to have its consumption in order to protect yourself against diabetes.

Green leafy vegetables

They are rich in essential vitamins, minerals, and nutrients, and they also have minimal impact on blood sugar levels. Green leafy vegetables include spinach, kale, cabbage, and many more.

Citrus Fruits

Citrus fruits have antidiabetic effects as they prevent diabetes causes. They are rich in vitamins and minerals and are a great source of vitamin C, folate, and potassium as well.

Cinnamon

This spice adds to the taste of any cuisine and makes it much tastier. It also offers many health benefits. It is full of antioxidants, which keep a person's insulin and blood sugar levels in check.

Food to Prevent Diabetes

Over to You

So, the 18 best foods to control and avoid diabetes are aforementioned. They are not only helpful for diabetes but also offer many more advantages to your body and good health.

By following a balanced diet with these ingredients, you can minimize diabetes and avoid it in the future.

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