According to research, a healthy diet including the following foods can help manage blood sugar levels, or even reverse early-stage high blood-sugar problems in diabetic people.
Beans pack a powerful punch for diabetic people. It has a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize the body’s blood-sugar levels and keeps hunger in check.
Eggs provide a great dose of satiating protein (6 grams per whole egg), and are a healthy choice compared to many meats. Nutritionists recommend that diabetic people limit their yolk intake to about three times a week, but they can consume whites more often.
One large egg white has about 16 calories and 4 grams of protein, making them a “perfect food for blood sugar control, not to mention weight-loss or maintenance.”
The calcium, magnesium, and vitamin D in milk, cheese, and yogurt make your body more sensitive to insulin. As a matter of fact, Harvard Medical School researchers have found that every daily dairy serving reduces risk for insulin resistance by more than 20 percent.
French research has also found that people who consume two daily dairy servings are about 26 percent less likely to develop high blood-sugar problems.
Oatmeal is high in soluble fiber, oats are slower to digest than processed carbohydrates. Diabetic patients who we eat them will release glucose into the bloodstream more slowly, which will prevent spikes in their blood-sugar levels.
This sweet seasoning contains a compound called hydroxychalcone, which may stimulate insulin receptors on cells and, in turn, improve the ability of your body to absorb blood sugar.
Researchers from the University of California-Davis recently reviewed eight different studies on cinnamon and reported that about half to one teaspoon a day lowered fasting blood sugar levels by an average of nine points among people with diabetes.
You can sprinkle the fragrant spice onto oatmeal or add a dash to a cup of coffee.
According to a Harvard study published in the British Medical Journal in 2013, eating more whole fruits, particularly grapes, blueberries, and apples, was significantly associated with a lower risk of type 2 diabetes.
People who ate at least two servings each week of certain whole fruits reduced their risk for type 2 diabetes by as much as 23 percent when compared to those who ate less than one serving per month.
Eating the whole fruit seems to be key, as researchers found that fruit juice drinkers faced as much as a 21 percent increased risk of developing diabetes.
olive oil is rich in monounsaturated fats (MUFAs), which may improve insulin sensitivity. A Spanish study found that people who ate plenty of these good fats at breakfast had better insulin sensitivity throughout the day than those whose morning meal rich was in saturated fat or carbohydrates.