Table of Contents
Discover the list of the 40 best foods a diabetic can eat.
Discover the best foods to better fight and prevent diabetes. These anti-diabetes foods have a low glycemic index, contain a high dose of fiber, or act on blood sugar.
We also present to you the foods that are the subject of scientific research and that show particular promise for better preventing and managing diabetes.
Cinnamon is thought to play a beneficial role in the production of insulin, the hormone that regulates the storage of glucose and the concentration of sugar in the blood.
A study has also shown that cinnamon reduces blood sugar levels by nearly 25% in people who have consumed it for nearly 40 days.
Cinnamon is also believed to help lower lipid levels in people with type 2 diabetes. These data were presented in the scientific article called Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes.
Rather than sweetening your coffee, try sprinkling it with a little cinnamon and dark chocolate powder.
Make sure you know about these symptoms of diabetes and prediabetes.
Consumption of eggplant is recommended by the American Diabetes Association (ADA) due to its high fiber content and low blood sugar.
Dr. Kalidas Shetty, a professor in the Department of Food Sciences at the University of Massachusetts, has closely studied the effects of eggplant on human health.
According to him, eggplant extracts could inhibit digestive enzymes that convert food into glucose.
“Inhibiting these enzymes could slow down the digestion of carbohydrates, decrease their absorption and thus limit the rise in blood sugar after meals,” explains Dr. Shetty.
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Eating whole fruits, especially apples, blueberries, and grapes, can help reduce the risk of developing type 2 diabetes.
At least that’s what a study published in the British Medical Journal in 2013 supports.
According to this same study, fruit juices should be avoided and for their part increase the risk of suffering from type 2 diabetes.
Wash and cut an apple in a bowl with a pinch of cinnamon, then place it in the microwave until it softens. Enjoy it over yogurt sprinkled with whole oat bran for a nutritious dessert or snack.
Berries provide a good source of fiber, are low in carbohydrates, and have a low glycemic index. For 100 grams of blueberries, there are 2.4 grams of fiber and 14 grams of carbohydrate.
Additionally, berries contain fructose, a natural sugar that does not need insulin to be metabolized, so people with diabetes can easily consume berries in reasonable amounts.
Leave them in plain view for snacking anytime, or make flavored popsicles and ice cubes.
These soybeans are often eaten as snack foods. They provide a good source of protein, minerals, and omega-3 acids and can be consumed by people with diabetes.
A 100 gram serving of edamame provides 10 grams of carbohydrate and 5 grams of fiber.
Edamame is also eaten boiled. They are cooked for 3 to 5 minutes in water and they can be added to stews, soups, and salads.
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Stevia is a plant from which a natural sweetener is produced, in powder form, which can sweeten beverages and desserts. With no calories, stevia is 200 to 300 sweeter than white sugar.
According to the Food and Drug Administration (FDA), this herb can be used as a replacement for table sugar. Since November 30, 2012, Health Canada allows the use of stevia as a sweetening food additive.
This plant is not unanimous, however, especially because it could accustom its consumers to a sweeter diet.
One cup of unsweetened almond milk provides only 2 grams of carbohydrate, while a cup of unsweetened coconut milk provides 1 gram of carbohydrate.
Better still, the fats of these vegetable milk would make it possible to better control and slow down the rise in blood sugar.
Cloves act similarly to cinnamon on the body. Consumed regularly, cloves may help reduce blood sugar levels. People wanting to lower their blood sugar levels would benefit from incorporating cloves and cinnamon into their diet. These combine perfectly in a teapot while producing a brew with a unique and spicy flavor.
Vinegar of all kinds could have a positive effect on the blood sugar level in people suffering from type 1 and type 2 diabetes.
As part of a healthy and balanced diet, the fact of integrating between 15 to 30 ml of vinegar in his meals would help to better control the level of sugar in the blood.
Rich in fiber and low in carbohydrates, broccoli is also said to be a food of choice for people with diabetes.
In addition, according to a scientific study published in the journal Diabetes, one of the components found in broccoli, sulpharophane, would protect blood vessels from damage caused by diabetes.
However, more scientific studies carried out on humans are necessary to prove and confirm these benefits, this study having been carried out in the laboratory and having studied only one of the components of this vegetable.
The fibers in barley are said to better control blood sugar levels, according to a scientific study. Also according to this research, barley would increase insulin sensitivity and reduce appetite.
Add barley to your soups, serve it as a side dish, or make it the basis of a stew or stir-fry.
Rich in fiber, a source of good fat, and low in carbohydrates, avocado would better control blood sugar levels.
Try replacing mayonnaise or butter on bread with mashed avocado. To prevent the opened avocado from browning, rub it with lemon juice and wrap it in plastic wrap.
People on a Mediterranean diet rich in olive oil are said to be 50% less likely to have type 2 diabetes than people on a low-fat diet, according to a recent Spanish study.
Source of fiber and having a low glycemic index, whole oats are a food of choice for people with diabetes.
In addition, oats may help reduce the risk of developing type 2 diabetes. Whole oats contain high amounts of magnesium, thus helping to stabilize blood sugar levels.
Low in carbohydrates and high in fiber and protein, walnuts are a food of choice for people with diabetes. In addition, these nuts contain a polyunsaturated fatty acid, alpha-linolenic acid, which would reduce inflammation.
A study of 81 women and 31 men also concluded that walnuts would better prevent the onset of type 2 diabetes. However, larger studies must be conducted to confirm these benefits.
According to scientific research, consuming peanut butter for breakfast can better control hunger and blood sugar levels in women.
The American Diabetes Association recommends a variety of snacks that are less than 5 grams of carbohydrate for people with diabetes, including three stalks of celery with peanut butter.
Avoid light peanut butter which may contain more carbohydrates than regular peanut butter to compensate for its lower fat content.
Lentils are a great source of iron and fiber, so they can be eaten by people with diabetes. They have a low glycemic index and would also allow better control of blood sugar levels.
Several scientific studies have shown that people with higher blood levels of omega-3 fatty acids have fewer problems with inflammation leading to and worsening diabetes. Among the fish that are richest in omega-3s are salmon, mackerel, and tuna.
The glycemic index of sweet potatoes is lower than other types of potatoes, according to a study in the American Journal of Clinical Nutrition.
If you are fond of this food and want to better prevent or manage diabetes, give preference to this variety of potatoes.
Plain yogurt is high in protein and is a good source of calcium. According to recent scientific studies, calcium could better prevent type 2 diabetes.
In addition, research published in the journal BMC Medicine supports that consuming yogurt daily would reduce the risk of suffering from diabetes. type 2 by 18%.
These shiny brown seeds are high in protein, fiber, and omega-3s. Flax seeds are also said to better prevent diabetes and better control blood sugar levels.
Sprinkle them on cereal, yogurt, or ice cream. Also incorporate them into meatloaf, pancakes, and bread.
Because of their high fiber content, navy beans are said to better control blood sugar levels, while providing energy to your body over a long period.
Tofu would better control blood sugar levels in people with type 2 diabetes. While it has very little fiber, this food also has the advantage of being low in calories, while providing a significant protein intake, nearly 8 grams for a portion of 100 grams.
Due to its high fiber and protein content, hummus helps control blood sugar levels better. For a 100 gram serving, hummus provides 14 grams of carbohydrate, 8 grams of protein, and 6 grams of fiber.
Chickpeas have a low glycemic index. Additionally, due to their high protein and fiber content, chickpeas help slow the absorption of glucose into the blood.
Beans, including chickpeas, are some of the superfoods that help fight and manage diabetes better, according to the American Diabetes Association.
Among the existing whole grains, quinoa stands out for its high fiber content, low glycemic index, and low carbohydrate content. In this sense, quinoa is an excellent alternative to white rice and potatoes for people with diabetes.
According to scientific studies, ginger would allow better control of blood sugar levels in people with type 2 diabetes. In addition, ginger would increase insulin sensitivity.
According to scientific research, ginger may also help prevent diabetes complications better.
Eating whole grains is a great way to provide your body with a significant dose of fiber.
According to recent scientific research, the consumption of whole grains would also better prevent the onset of type 2 diabetes.
Despite their small size, these seeds are an excellent source of fiber. Two tablespoons of chia seeds equal 11 grams of fiber. In addition, the consumption of chia seeds would better control blood sugar levels.
Researchers suggest that chia seeds could finally better prevent type 2 diabetes, but more research is needed to confirm the role that chia plays in preventing this disease.
Scientific studies indicate American ginseng may lower blood sugar levels in people with type 2 diabetes.
Note that ginseng should be avoided if you are taking heart medication, such as blood thinners. Consult your doctor about this.
According to the American Diabetes Association, people with diabetes would benefit from including spinach in their diet.
A source of fiber and have a low glycemic index, spinach also helps better control blood sugar levels.
Scientific studies suggest that certain types of herbal teas, notably blueberry herbal tea, may be beneficial in countering diabetes. However, more research needs to be done to confirm the anti-diabetic virtues and benefits of herbal teas.
However, replacing soft drinks and other sugary drinks with herbal teas remains a wise choice to limit your daily carbohydrate consumption.
The American Diabetes Association recommends poultry meat choices, including chicken and turkey. The American organization recommends favoring lean cuts of meat. Avoid eating poultry skin due to its high saturated fat content.
Plums contain chlorogenic acids. These acids have antioxidant activity and may play a role in the prevention of type 2 diabetes.
A Japanese study published in the Annals of Internal Medicine suggests that chlorogenic acids decrease the absorption of sugars by liver cells.
These acids have also been found in good quantities in green coffee, that is to say in unroasted coffee beans. People with diabetes can also incorporate plums into their diet.
Pear is a fruit with a high content of soluble fiber. These slow down the absorption of glucose in the small intestine, which helps maintain a balanced blood sugar level.
The peel of the pear contains more fiber than its flesh, hence the importance of not peeling it before eating it.
While providing 15g of carbohydrate, one pear can still provide up to 5 grams of fiber and less than 100 calories, so this fruit can be consumed by people with diabetes.
Grapefruit may have beneficial effects in diabetics and similar to those produced by metformin, a treatment known to regulate type 2 diabetes, according to a recent scientific study.
If further scientific studies are needed to confirm the benefits of this fruit, the fact remains that grapefruit is rich in fiber. With around 15 grams of carbohydrate per serving, this fruit can be consumed by diabetics.
However, grapefruit should be consumed with caution. If you are taking any medication, consult your doctor to make sure there is no risk of interactions.
Full of health benefits, onion is also believed to have anti-diabetic properties, according to a recent study.
According to this work, the extract found in the bulb of the onion, Allium cepa, would reduce the level of sugar in the blood.
Further scientific research must nevertheless be carried out to better understand the virtues of this food.
That said, people with diabetes can consume this vegetable which provides 1.7 grams of fiber and only 9 grams of carbohydrates per 100-gram serving.
There are 7 grams of fiber and 13 grams of carbohydrates in a medium-sized artichoke.
This vegetable has in particular soluble fibers, which make it possible to slow down the absorption of carbohydrates.
Researchers have also observed that the artichoke would increase insulin sensitivity, thus helping to better regulate blood sugar.
However, more scientific research is needed to establish and confirm this latter benefit.
Coconut provides a good dose of fiber while being low in carbohydrates.
Due to its high proportion of fiber to the carbohydrates, it contains, coconut can also be consumed by people with diabetes.
A 100 gram serving of coconut provides 9 grams of fiber and 15 grams of carbohydrates.
Brewer’s yeast is a good source of chromium. According to the University of Maryland Medical Center, researchers suggest that the chromium in brewer’s yeast may help better control and stabilize blood sugar levels.
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