15 Wondrous Foods for Diabetics That Keep Type 2 Diabetes Under Check

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Diabetes often referred to as “pissing evil” is a widespread health condition that is striking an ever-growing number by affecting 4.25 Million people around the world.

A sudden diagnosis of diabetes can completely rock your day-to-day life, not to mention lead you to change your priorities. From learning how to monitor blood sugar levels to counting carb intake, diabetes isn’t just a condition. It’s a lifestyle. Anything junk and delicious becomes an enemy and sticking to a bland diets and non-sugary foods makes survival quite tricky. But don’t get stressed with it, instead learn how simple changes in your diet and lifestyle can help you fight this condition with ease at your own home.

Read more to understand what Diabetes is and how can one control it through 15 wondrous foods:

What is Diabetes Type 2?

Diabetes type 2 is a chronic health condition that is characterized by the increase of blood glucose or blood sugar levels due to the ineffectiveness of insulin secreted by the pancreas for the conversion of blood glucose into energy.

The major culprits could be the excessive gain in weight, excessive consumption of sugary and carbohydrate-rich food, lack of physical exercise, stress, and genetics. A sedentary lifestyle accentuated with overindulgence of food is the primary cause of diabetes.

The significant symptoms of diabetes 2 include

  • Excessive thirst
  • Constant urination
  • Sudden gain or loss in body weight
  • Hyperpigmentation of the skin(1)
  • Fatigue and dizziness
  • Indistinct vision
  • Body aches
  • Recurring hunger cravings

15 Scientifically Proven Healthy Food for Diabetics that Help to Keep Blood Sugar in Check:

No matter how potent the anti-diabetic drugs are, they will never be effective if not coupled with a proper and well balanced diabetic diet. Enlisted below are 15 super healthy food items that can be added into the menu for diabetics for a regular consumption to keep the blood glucose levels under control.

1. Bitter Gourd

Bitter Gourd

Traditionally regarded as a medicine for the effective treatment of diabetes, a ripe bitter gourd has 3 active phyto-compounds mainly Charatin, Vicine, and Polypeptide-p.

These three compounds work in unison to imitate the insulin hormone and enhance the absorption of glucose by body cells thereby preventing the glucose from getting percolated into the blood. Consumption of steamed bitter gourd helps in the improvement of glycogen synthesis in the liver.  It decreases the level of blood sugar.

Bitter guard is a healthy food for diabetics(2) as it also contains momnordin that helps in the regulation of the metabolism of fatty acids and glucose. Consume bitter gourd in the form of freshly pressed juice for the same effects on diabetes type 2.

It facilitates the digestion of carbohydrates, lowers the level of bad cholesterol, aids in the detoxification of the liver, helps in blood purification, boosts the immune system of the body, regulates the healthy bowel movement, supports the loss of excess body weight and improves the health of skin and hair as well. Bitter gourd is the best natural cure of diabetes of type 2.

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2. Fatty Fish

It is one of the best foods for diabetics. The fat of the fish includes sardines, salmon, herring, mackerel and anchovies that are excellent sources of essential omega three fatty acids such as EPA and DHA that are incredibly beneficial for cardiac health.

Diabetes comes with an increased probability of stroke and cardiac attacks. Consumption of this fatty fish(3) helps in keeping such risks at bay and simultaneously keeps diabetes in check.

The EPA and DHA protect the cellular lining of blood vessels and cure any inflammation of cardiac arteries. The high content of proteins and other essential nutrients in fish enhance the rate of metabolism which makes it an excellent choice to be included in the diet for diabetics.

3. Green Leafy Vegetables

Green Leafy Vegetables

The low calorie and high nutritious content of green leafy vegetables make it an excellent choice for people with diabetes. The low carbohydrate content of leafy greens prevents any spikes in blood sugar.

Spinach and kale are two leafy vegetables that are one of the best foods to control type 2 diabetes. Being a rich source of vitamin C, other vitamins and minerals and antioxidants like zeaxanthin and lutein, these veggies prove to be incredibly beneficial for patients who have diabetes.

Diabetes Type 2 causes ailments associated with eye diseases like cataracts and macular degeneration. Consumption of boiled green leafy vegetables(4) on a daily basis is highly beneficial for the health of eyes and protection of eyes against ocular diseases hence, is a must to be consumed food for diabetics.

4. Eggs

The health benefits of eggs for diabetic patients are immense. It is the best food for diabetics. Regular consumption of eggs keeps heart health risks at bay and checks the rise of blood sugar level.

It helps to cure cellular inflammation, improve the sensitivity towards insulin, increase the level of healthy cholesterol and inhibit the deposition of lousy cholesterol or plaque in arteries.

Eggs also contain antioxidants like zeaxanthin and lutein that protect the ocular health. Consumption of a couple of eggs a day helps to suppress hunger cravings as well.

5. Chia Seeds

Chia Seeds

The high fiber and low carbohydrate content of chia seeds(5) make it an excellent addition to the diet for diabetics. The rich fibrous material suppresses appetite and helps in the regulation of bowel movement.

The low content of carbs helps in the reduction of blood sugar level, and the viscous digestible fibers can reduce the levels of glucose in blood by decreasing the absorption of food in the colon and lowering the metabolic rate. Regular consumption of chia seeds also helps in keeping blood pressure under control.

6. Plain Yogurt

Plain and unsweetened yogurt is one of the best foods to control type 2 diabetes. Regular consumption of a cup of plain and sugar-free yogurt helps in keeping the blood sugar level under control and reduces the risks of heart attacks and digestive problems.

Also Know: Lemon Ginger Tea for digestive problems

Yogurt can also aid in shedding excess body weight, and its high content of conjugated linolic acid and calcium make it amazingly beneficial for the cure of diabetes.  An inclusion of yogurt in the daily diet for diabetics works like a boon to keep it in control.

7. Nuts

Nuts are not only delicious but also contain essential fatty acids and nutrients that make it one of the best food for people with diabetes to control type 2 diabetes. Regular consumption of a handful of nuts is hugely beneficial for the cure of diabetes type 2.

The high fiber and low carbohydrate content of nuts(6) make it an excellent addition to the diet for diabetics. Nuts can also cure cellular inflammation and lower the levels of unhealthy cholesterol. Walnuts and almonds help in the loss of excess body weight and aid in the suppression of appetite.

8.Broccoli

Broccoli

Broccoli is superbly healthy and highly nutritious. It is especially beneficial for keeping blood sugar levels in check for diabetics. It is quite low in calories and carbs and is rich in magnesium and vitamin C.

The high levels of antioxidants such as zeaxanthin and lutein contained in broccoli can protect the cells of the body from the oxidative damage wreaked by toxic free radicals. Have half a cup of steamed broccoli(7) daily to control the level of blood sugar, keep heart risks at bay and preserve the health of the eyes.

Read More: Health Benefits of Broccoli

9. Flaxseeds

Flaxseeds are amazingly healthy and highly beneficial for the health of people with diabetes. Lignans compose the insoluble fibrous content of flaxseeds and are highly useful for the preservation of cardiac health and for lowering the levels of blood glucose.

Regular consumption of 2 tablespoons of flaxseeds can dramatically reduce the risks of cardiac attacks and also keep cholesterol under control two of which associates with high blood sugar.

The high content of digestible fibers helps in the regulation of bowel movement and improves the sensitivity towards insulin. It can also curb the appetite, suppress diabetes-induced hunger cravings and keep the level of blood glucose in check.

Read More: Flax Seeds Benefits

10. Squash

Squash is a healthy vegetable and is one of the best foods to control type 2 diabetes.  The cold climate varieties of squash possess a hard outer shell and include butternut, pumpkin, and acorn.

The summer variety of squash possesses a soft outer peel that can be consumed with the vegetable and include Italian squash and zucchini. The rich array of antioxidants contained in squash fights against oxidative stress, preserve ocular health and prove to be incredibly beneficial for patients who have diabetes.

The extract obtained from squash, when consumed on a regular basis, can cure obesity and pump the secretion of insulin. It can also significantly reduce the levels of blood sugar.

11. Shirataki Noodles

Shirataki Noodles

If you are tired of eating all the bland and healthy superfoods, then here are Shirataki noodles to your rescue. It is not only delicious but incredibly beneficial for shedding excess body weight and bringing down blood glucose levels.

The digestible fiber glucomannan contained in Shirataki noodles helps in the regulation of bowel movement and improves the sensitivity towards insulin. It can also curb the appetite, suppress diabetes-induced hunger cravings and keep the level of blood glucose in check.

The fiber is extracted from the konjac roots and processed into noodles in Japan. Regular consumption of steamed and seasoned Shirataki noodles keeps heart health risks at bay and checks the rise of blood sugar level.

It helps to cure cellular inflammation, improve the sensitivity towards insulin, increase the level of healthy cholesterol and inhibit the deposition of lousy cholesterol or plaque in arteries.

12. Garlic

It is a herb that can make any food taste delicious and spicy while enhancing its health features considerably. Extensive research has revealed that garlic can cure cellular inflammation, improve the sensitivity towards insulin, increase the level of healthy cholesterol and inhibit the deposition of lousy cholesterol or plaque in arteries.

It is also shallow in calories that make it beneficial for inhibiting any gain in body weight. Begin your day with a clove of fresh roots of garlic to stay fit and healthy, keep cardiac risks at bay, fight against diabetes type 2 and keep blood pressure under control.

13. Strawberries

Strawberries

The juicy, delicious, pretty pink berries have been scientifically proven to be highly effective in fighting against spiked blood sugar level of diabetes type 2.

The high level of antioxidants like anthocyanins present in strawberries fight against oxidative damage caused by toxic free radicals and protects the health of the body from cellular inflammation.

Regular consumption of a cup of strawberries(8) improves the sensitivity towards insulin, lowers high blood pressure and decreases the level of glucose in the blood. It is also shallow in calories that make it beneficial for inhibiting any gain in body weight.

Diabetes comes with an increased probability of stroke and cardiac attacks. Consumption of strawberries helps in keeping such risks at bay and simultaneously keeps diabetes in check.

14.Tomatoes

Tomatoes can be consumed either cooked or in raw form for the effective natural cure of diabetes. Richly packed with lycopene, an antioxidant that fights against oxidative damage caused by toxic free radicals and protects the health of the body from cellular inflammation, tomatoes are excellent for people with diabetes.

Lycopene can also decrease the risks of cancer, cardiac diseases and ocular problems such as macular degeneration and cataracts. Its non-starchy nature is especially useful for the cure of diabetes.

Its low-calorie content makes it beneficial for inhibiting any gain in body weight. Tomato is an excellent food for diabetics. Consumption of a couple of raw tomatoes or freshly extracted tomato juice on a daily basis helps in keeping cardiovascular risks at bay and simultaneously keeps diabetes in check.

15.Citrus Fruits

Citrus Fruits

Citrus fruits such as oranges and grapes are highly beneficial for the treatment of diabetes. The digestible fiber contained in citrus fruits helps in the regulation of bowel movement and improves the sensitivity towards insulin.

It checks any spikes in the blood glucose level and aids in the steady cure of diabetes type 2. It is advisable to include this food in the diet for diabetics. Avoid taking citrus fruits in juiced form and consume the whole fruit instead for maximum health benefits.

The fruits and vegetables mentioned above are readily available and are delicious to the taste palette as well. They not only help to fight diabetes but also enhance the overall health and nutritional quotient of an individual’s body.

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