When a person has diabetes, either their body does not produce enough insulin, or it cannot use the insulin correctly, so glucose accumulates in the blood. High levels of blood glucose can cause a range of symptoms.

Figuring out the best foods to eat when you have diabetes doesn’t have to be tough. A diet rich in vegetables, fruits, and healthful proteins can have great benefits for people with diabetes.
Balancing certain foods can help maintain health, improve overall well-being, and prevent future complications like heart disease, blood pressure.

It is important to eat foods that help prevent diabetes complications like heart disease.
Living with diabetes does not have to mean feeling deprived. People can learn to balance meals and make healthful food choices while still including the foods they enjoy.

For those with diabetes, it is important to check the total amount of carbohydrates in a meal. It depends upon a person’s activity level and medications.

Certain foods cause a huge problem while others actually lower blood sugar. But many people go through years of trial and error before they find out what works for them.
For people who have diabetes, the key to a beneficial diet as follows

  • Include fruits and vegetables
  • Avoid trans fats
  • Eat lean protein
  • Choose food with less added sugar
  • Including antioxidants rich substance in the meal

So here is a list of foods that can help you to control your diabetes.

Nuts

Nuts are very rich in dietary fiber and have GI scores of 55 or less.

As with other foods , it is best to eat nuts that are as whole and unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts.

Fatty foods that help control diabetes and lower blood sugar are nuts. Nuts are low in digestible carbs and have higher levels of fiber, so they won’t raise your blood sugar level.

The best type of nuts for diabetes include almond, hazelnut, cashew, pecans, walnuts.
make sure to eat nuts in moderation. Even though they’re high in healthy fats, it is still fat and shouldn’t be over-done.

Non Starchy vegetables

You don’t often hear that when you have diabetes, but non-starchy vegetables are one food group where you can satisfy your appetite without thinking about calories and blood sugar levels.
The best foods you can eat as a diabetic. They fill you up, but they’re full of essential vitamins and minerals that help regulate your blood sugar.

Some non starchy vegetables include the follow.:

  • Cucumber
  • Cabbage
  • Cauliflower
  • Mushroom
  • Olives
  • Onions
  • Tomatoes
  • Green beans
  • Avocado
  • Broccoli

Top 10 best foods for control diabetes

1. Chia seeds

Chia seeds are a super food for people with diabetes. They are low in digestible carbs yet extremely high in fiber.

The sticky fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

The chia seeds may reduce your hunger and make you feel full because of fiber.

2. Greek yogurt

    Yogurt can be a great nutrient-dense breakfast. If unsweetened it is low in carbohydrate and high in protein. This means it will not raise your blood sugar levels.
    Whole-milk Greek yogurt can contain almost three times the fat of regular yogurt. Choose low- or nonfat Greek yogurt options if fat is a concern for you.

    Recent research shows that yogurt consumption might be associated with lower levels of glucose and insulin resistance as well as lower blood pressure.

    4. Beans

    Beans are super food for diabetic people. They are low in glycemic index and help to manage blood sugar levels other than starchy food.

    Beans also contain protein and fiber. It’s a good alternative for meat because of the protein in it.
    Beans are a type of legume, which contains protein, fiber minerals like calcium, magnesium, potassium. Also rich in vitamin B.

    5. Avocado

    Avocados have less sugar, fewer carbohydrates, healthy fats, and more fiber. So you did not have to worry about blood sugar levels. Monounsaturated fats can help lower cholesterol and improve heart health.

    Avocados also have a higher percentage of protein, about 4 grams, than other fruits. Their sugar levels are also comparatively low.

    Avocado is an excellent snack option for diabetic people and people who get diabetic because of obesity.

    Avocados also have properties like preventing diabetes.

    6. Fatty fish

    Fish like salmon, herring, sardines, mackerel are the great sources of omega-3 fatty acid EPA and DHA. Which has major benefits for heart health.

    The patients need good fat in their diet, and fish reduce inflammation and coronary risks which are common in diabetes.

    It is important for diabetic people to get enough of these fats on a regular basis. Eating fish on a regular basis may also reduce blood sugar levels.

    Fish is also a great source of proteins, which helps you to also lower blood sugar levels.

    7. Eggs
    Eggs are an excellent choice for people with diabetes. That’s primarily because one large egg contains about half a gram of carbohydrates, so that they aren’t going to raise your blood sugar.

    Eggs are a great source of high quality protein.
    Regular consumption of eggs may reduce risk of heart disease.
    It increases insulin sensitivity, decreases inflammation, it increases your HDL(good cholesterol) and lower LDL (bad cholesterol). It simultaneously provides antioxidant benefits that remove free radicals from the body.

    8. Strawberries

    People with diabetes often aim to eat foods with a low glycemic load, including low-glycemic fruits. Strawberries fall into this category, as the fruit doesn’t quickly raise glucose levels. You can eat them without worrying about a blood sugar level.

    Diabetic patients if you are looking for something sweet in a snack, here you go for an option “strawberries “.

    It is loaded with antioxidants and helps to reduce insulin levels after meals and reduce cholesterol levels.

    If you are not a fan of Strawberries you can take blueberry, raspberries, blackberries whichever you prefer.

    9. Flaxseed

      Flaxseeds have healthy fats i.e. omega 3 fatty acids which maintain a healthy heart.
      It contains insoluble fiber made up of lignans which improve blood sugar levels and manage a healthy heart.

      Flaxseed also helps to lower blood pressure level.

      High viscous fiber contained in flaxseed improves insulin sensitivity and fullness feeling.

      It is also advised to soak flaxseeds overnight and consume the flaxseeds water next day for maximum benefits. Soak them in water to soften the outer shell, as it makes it easier to consume them. Many people cannot chew into flax seeds directly, which is why it is mostly consumed in ground form.

      10. Leafy greens

      Leafy greens are considered as non starchy vegetables. They are packed full of nutrients.
      They are low in digestible carbs so they won’t raise your blood sugar levels.

      The best green leafy to incorporate with your daily intake is spinach, they have high levels of vitamin C.
      Vitamin C helps to manage Type 2 diabetes. Also contains antioxidants and anti-inflammatory properties.
      Which protects eyes from diabetic complications.