What’s Good Food For Diabetics

Last Updated on November 7, 2022 by

This blog is created to help people diagnosed with diabetes find more information on what they can eat to be healthy. A lot of the information I found online didn’t really answer my questions, or was hard to find. I want this site to be a place where people can easily find information on what’s good food for diabetics.

The best food for diabetics is natural food because it’s good to maintain health. We cannot call any specific food as the best food for diabetics, but we can find out accordingly. As a fact, whatever you eat can become the best food for you if you have diabetes because carbs are the source of our sugar in the body. Therefore, if you are diabetic and want to live healthy life then read this article carefully to know what is good food for diabetics.

Are you a diabetic, or do you have a close family member that is? Whether you or not, there are plenty of foods which offer good nutrition which will help control diabetes.

What’s Good Food For Diabetics

1. Cinnamon

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Pictured Recipe: Turkish Spice Mix

This fragrant spice has been shown to lower cholesterol and keep blood sugar more stable. Just 1/4 teaspoon of cinnamon per day improved fasting blood sugar and cholesterol levels in one study published in the journal Diabetes Care, and other studies have shown similar effects. Get your cinnamon fix by sprinkling it into smoothies, yogurt, oatmeal or even your coffee. Another plus for cinnamon? It adds flavor to your food without adding sugar or salt.

2. Nuts

Rosemary-Garlic Pecans

CREDIT: JENNIFER CAUSEY

Pictured Recipe: Rosemary-Garlic Pecans

Walnuts in particular have been shown to help fight heart disease and can improve blood sugar levels, all thanks to walnuts’ high levels of polyunsaturated fats. These healthy fats have been shown to help prevent and slow the progression of conditions like diabetes and heart disease. Almonds, pistachios and pecans also contain these beneficial fats. Nuts are low in carbohydrates and high in protein and fat, which makes them good for stabilizing blood sugar. Just be sure to watch your serving size. A 1/4-cup portion of shelled walnuts clocks in at 164 calories.

3. Oatmeal

cinnamon roll overnight oats shot overhead in mason jars with raspberries and pecans on top

Pictured Recipe: Cinnamon Roll Overnight Oats

Whole grains, such as oats, are better for your blood sugar (the fiber helps minimize spiking) and may actually help improve insulin sensitivity. Oats contain fiber in the form of beta-glucans, which are the soluble fibers that cause oats to bulk up in liquid. Soluble fiber regulates blood sugar by slowing down the breakdown and absorption of carbohydrates from other foods you eat. Studies have also shown oats can help improve blood pressure, cholesterol and fasting insulin levels.

4. Dairy

Ricotta Yogurt Parfait

Pictured Recipe: Ricotta & Yogurt Parfait

In addition to providing calcium and vitamin D for healthy bones, dairy foods are an excellent source of protein to keep hunger at bay. Milk, cheese and yogurt have all been shown to help stabilize blood sugar levels, and eating plenty of these dairy products may reduce the risk of developing diabetes.

Research suggests you don’t necessarily have to stick to fat-free dairy. A large analysis from researchers at Harvard and Tufts found that eating more full-fat (or whole) dairy was associated with a lower risk of developing diabetes. It might be that the higher fat content keeps you feeling full, so you’ll be less likely to reach for a sugary, high-carb snack later on. But, keep in mind that full-fat dairy is higher in calories than fat-free.

Whether you choose fat-free or full-fat dairy, it’s most important to watch for added sugars in flavored yogurts and milks, which can add significant calories in the form of simple carbs.

5. Beans

Chickpea "Chicken" Salad

Pictured Recipe: Chickpea “Chicken” Salad

Beans are loaded with fiber and protein to keep you feeling full. Beans are also a source of carbohydrates, with about 20 grams of carbs per half-cup serving. One Canadian study showed that people who added a cup or more of beans to their diets every day had better control of their blood sugar and lowered their blood pressure. Beans are inexpensive and incredibly versatile. Mix things up by adding different varieties, such as black, pinto, garbanzo or cannellini beans, to veggie-packed salads and soups.

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