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Consume These Foods to Help Control Blood Sugar Levels

For diabetics, finding out the best foods that can be consumed seems quite difficult. This is because your main goal is to control the blood sugar levels in the body. Basically, there is no specific diet for diabetics, but the foods you eat can help manage your blood sugar levels. Here are some of the best foods for diabetics, both type 1 and type 2.

1. Fatty Fish

Fatty fish like salmon, sardines, and mackerel are great sources of so-called omega-3 fatty acids eicosapentaenoic acid (EPA) day docosahexanoic acid (DHA), which is good for helping reduce inflammation and lowering the risk of heart disease and stroke.


Not only that, studies show that eating fatty fish can also help control your blood sugar levels. American Diabetes Association (ADA) says that eating a diet high in healthy fats is known to help control blood sugar levels in diabetics.

2. Green Leafy Vegetables

Leafy greens, including spinach, kale, mustard greens, kale, Cabbage, and broccoli, are major sources of potassium, vitamin A, calcium, protein and fiber. In addition, green leafy vegetables are also very low in digestible carbohydrates, or carbohydrates that can be absorbed by the body, so they will not significantly affect blood sugar levels.

Green leafy vegetables are a great source of antioxidants, viz lutein and zeaxanthin the good one. Some studies say that eating green leafy vegetables is beneficial for diabetics thanks to their high content of antioxidants and starch digesting enzymes. The antioxidant content in these green vegetables can protect your eyes from macular degeneration and cataracts, which are common complications of diabetes.

3. Eggs

A 2019 study found that a high-fat, low-carbohydrate breakfast of eggs can help diabetics manage blood sugar levels throughout the day. Furthermore, recently a controlled study found that consuming 6 to 12 eggs per week as part of a nutritious diet did not increase the risk of heart disease in diabetics. What’s more, many studies have shown that eating eggs can lower the risk of stroke in people with diabetes.

In addition, according to a journal in 2016 it was reported that eggs were the source lutein and zeaxanthin good, antioxidants that provide protection against eye diseases.

4. Peas

Peas are rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber. These foods also have a very low glycemic index, so they are very good for consumption by diabetics.


A study in a journal Clinical Nutrition which involved more than 3,000 participants said that participants who ate more nuts had a 35 percent lower chance of developing type 2 diabetes.

5. Greek Yoghurt

Greek yogurt is a great dairy food choice for people with diabetes. Several studies have shown that eating certain dairy products such as yogurt can improve blood sugar management and reduce risk factors for heart disease, thanks to the probiotic content in them.

A 2017 study showed that eating yogurt was associated with lower blood glucose levels and insulin resistance. A long-term 2014 study involving health data from more than 100,000 participants found that one serving of yogurt daily was associated with an 18 percent lower risk of developing type 2 diabetes.

6. Whole Grains

Whole Grains (whole grains), including brown rice, whole wheat bread, and whole wheat pasta, are high in fiber and more nutrients than refined white grains (refined white grains). Eating high-fiber foods is very important for diabetics, because the fiber content can slow down the digestive process. The slower absorption of nutrients helps to keep blood sugar levels stable.

Not only that, whole grains and whole grains have a lower glycemic index scale than white bread and rice, so they won’t affect your blood sugar levels.

7. Walnuts

Like fatty fish, nuts contain healthy fatty acids that help maintain a healthy heart. Walnuts are very high in so-called omega-3 fatty acids alpha-lipoic acid (ALA). Like other omega-3s, ALA is essential for maintaining a healthy heart.

Diabetics have a higher risk of developing heart disease or stroke, so it’s important to avoid this by eating a diet high in omega-3 fatty acids. A study in 2018 showed that eating walnuts was associated with a lower incidence of diabetes.

8. Citrus fruit

Quoted from the page Healthline, several studies have shown that citrus fruit, like oranges, grapefruit, and lemon, have an antidiabetic effect. Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antidiabetic effect of citrus fruits.. For this reason, citrus fruit is one of the best foods for diabetics.

9. Mi Shirataki

Shirataki noodles are rich in glucomannan fiber, which is extracted from konjac root. A 2013 study explained that glucomannan is a thick type of fiber that can help you feel full. What’s more, this glucomannan fiber has been shown to reduce blood sugar levels and improve heart health.

Another 2019 study using diabetic mice, showed that glucomannan fiber can significantly reduce blood glucose, serum insulin, and cholesterol levels.

10. Chia Seed

Chia seed is a wonderful food for diabetics, because it is very high in fiber, but low in digestible carbohydrates. In fact, consuming 28 grams of chia seeds does not increase blood sugar levels.

Concentrated fiber content in chia seed can lower your blood sugar levels by slowing down the digestive process, thereby helping to help keep blood sugar levels stable. Other than that, chia seed it can also help maintain glycemic management in diabetics.

A study involving 77 participants with obesity and type 2 diabetes found that consuming chia seed can help maintain good glycemic control and support weight loss. (Fariza Rahmadinna/SW/Doc. Freepik)

Tags: nutrition, diabetes, food for diabetics

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