Eating Certain Foods Can Help Manage Type 2 Diabetes

You do not have to give up your favorite foods to manage type 2 diabetes. However, you can add certain foods to help you handle diabetes naturally. Look through the list below to see which foods you can include in your meal plan for a normal blood glucose level. For your reading pleasure, the foods are listed in alphabetical order.

Apples

You have probably heard many times that "An apple a day keeps the doctor away." That's because an apple is an excellent source of nutrients especially for diabetics to maintain a normal blood sugar level. The fiber helps slow down the absorption of carbohydrates and improves blood sugar. If you are a diabetic, make it a habit to eat an apple a day.

Artichokes

Artichokes are very beneficial for those who have diabetes. One medium artichoke has only 60 calories and 0.2g of fat. They are rich in vitamins A, B and C as well as fiber, chromium, magnesium, manganese and potassium. One of the best things about artichokes is that they contain a form of carbohydrates that the body handles much better than other sugars.

Asparagus

Asparagus should be on the menu for every diabetic because the vegetable is high in fiber and low in calories and carbohydrates. The vegetable can help increase insulin and regulate blood sugar levels.

Avocados

Avocados are full of monounsaturated fat that can decrease the risk of developing type 2 diabetes. Guacamole that is made from avocados is perfect as part of a salad and as a spread for sandwiches.

Bell Peppers

Diabetics should eat bell peppers often because they are low in calories besides having other benefits. They contain antioxidants and slow down the digestion of carbohydrates. Bell peppers are delicious in many main dishes and salads. The best news about bell peppers is that they help diabetics control blood glucose levels.

Berries

Berries are excellent for those who have type 2 diabetes because there are many choices, including blueberries, blackberries, raspberries, strawberries, and other types of berries. According to the American Diabetes Association, berries are diabetics' superfood that can be eaten with meals and as snacks.

Broccoli

Broccoli is loaded with antioxidants and is also a good source of vitamin A and vitamin C. Broccoli is filling because it is a good source of fiber. That makes the vegetable an excellent choice for people who are trying to lose weight and at the same time manage type 2 diabetes.

Carrots

Carrots aren’t rich in carbohydrates. That's why there are classified to be non-starchy vegetables. Just one serving of five baby carrots is considered free food and don't need to be counted on most diets and meal plans. Carrots contain beta-carotene which helps to lower the risk of developing type 2 diabetes and helps to maintain a normal blood sugar level in people who already have the disease.

Cauliflower

Cauliflower is the perfect vegetable for diabetes. Cauliflower can slow the production of glucose and tolerance to it. It is so versatile that it can be eaten raw, roasted or steamed. The low-carb vegetable is an ideal substitute for mashed white potatoes and white rice.

Chickpeas

Chickpeas are also known as garbanzo beans. They are small but rich in fiber, folic acid, manganese, and protein. Chickpeas help improve blood sugar levels in people with type 2 diabetes. They are used to make hummus which is an excellent snack for diabetics because they eliminate hunger and help keep blood glucose at a normal level.

Cinnamon

Cinnamon can help control blood sugar by about 25 percent. Manganese in the spice can help regulate a person's blood sugar. The spice is very delicious when sprinkled on a baked sweet potato and on oatmeal. A cinnamon stick can be placed in a glass of drinking water. Some diabetics take cinnamon pills to help them maintain a normal blood sugar level.

Coconuts

Coconuts are nutritious and rich in fiber, vitamins and minerals. They are wonderful for diabetics to eat because they don't raise blood glucose levels.

Cranberries

You don't have to wait until Thanksgiving to put cranberries or cranberry sauce on your table. Diabetics should eat cranberries on a regular basis. The antioxidants in cranberries can help lower a person’s blood pressure. The anthocyanins in cranberries can reduce cholesterol and insulin levels.

Dark Chocolate

Diabetics can eat dark chocolate without it causing harm. There is at least 70 percent of cacao in dark chocolate that won't raise the blood sugar level. Cacao is full of antioxidants, which helps combat inflammation. Diabetics should make sure it is dark chocolate that they snack on and not just any kind of chocolate that won't give the same benefits.

Eggs

Eggs are great for diabetics because they can keep them full for hours. Also, eggs are great for diabetics because they have the ability to improve insulin. However, most of the healthy nutrients in eggs come from the yolk instead of from the white part of the egg that some people favor over the yolk.

Flaxseed

Flaxseed can provide plenty of health benefits not only for diabetics but for all consumers. The fiber in flaxseed combats hunger while increasing insulin sensitivity.

Garlic

Garlic can reduce blood sugar and inflammation in diabetics. It is also useful in lowering blood pressure. One clove of raw garlic contains only 4 calories and only 1 gram of carbs.

Greek Yogurt

Greek yogurt contains fewer calories than other types of yogurt. Greek yogurt is a perfect meal choice for a diabetic because it delivers plenty of protein and carbohydrates. The best thing is that this particular type of yogurt helps to control blood glucose levels while leaving people feeling full long after it has been eaten.

Kale

Kale can help reduce the risk of getting type 2 diabetes. Those who regularly eat leafy green vegetables can be up to 15% less likely to develop type 2 diabetes. Besides, a half-cup serving of kale has only 18 calories and only 4 grams of carbs.

Lentils

Lentils are one of the easiest legumes to prepare because they are small and very nutritious. The fiber found in lentils not only helps reduce cholesterol but also helps keep blood sugar levels steady.

Mangos

Mangoes are juicy fruits that are highly nutritious. They are rich in vitamins A, C and E. They also contain copper, iron, magnesium and potassium. The fruit contains over 80% water and is an excellent source of fiber which makes them an excellent choice for people with diabetes.

Oatmeal

Oatmeal is a better option for breakfast than sweeter cereals because of its high-fiber content. The fiber in oatmeal helps diabetics feel full for many hours after eating it. Oatmeal has the highest percentage of soluble fiber than any other grain. It is even better when topped with low-calorie fruit or sprinkled with cinnamon.

Olive Oil

Extra virgin olive oil reduces blood sugar and cholesterol more than other types of fats. Therefore, it can be a great addition to a diabetic’s meal. Olive oil helps reduce the risk of heart disease. It is often used as a salad dressing.

Onions

Onions are a great addition to many dishes, sandwiches and salads. Red onions are higher in antioxidants than yellow or white onions. Eating onions is great for controlling blood sugar.

Ruby Red Grapefruits

Ruby red grapefruits are much richer in antioxidants than the white ones. That makes them a better choice, especially for diabetics. The American Diabetes Association has put ruby red grapefruit on its list of superfoods because of their soluble fiber and high level of vitamin C.

Salmon

Salmon won’t raise or lower your blood sugar levels. However, it is a healthy source of protein and omega 3 fatty acids that can lessen the risk of diseases associated with diabetes. Salmon is a low-carb fish that is so versatile that it can be baked, grilled, or poached. Sardines, anchovies, and herring are also fatty fish that are healthy for diabetics to eat.

Spinach

Spinach is an ideal vegetable to eat that will help manage blood sugar levels and control type 2 diabetes. Other than the benefits for diabetics, spinach is a versatile vegetable for the entire family because it can be used as a side dish, a salad or blended into a juice.

Squash

Squash is a healthy vegetable. The vegetable provides a great reduction in blood sugar levels. Squash contains high levels of antioxidants like most other vegetables.

Tomatoes

Tomatoes are a great source of vitamins A and C. They provide antioxidants and can decrease the risk of heart disease. Tomatoes can be eaten raw and cooked, but cooked tomatoes provide more healthy benefits.