12 Best foods for diabetes: control them, before they control you

Find out the best foods to add to your diet if you suffer from diabetes

dark chocolate Best foods for diabetes

The best foods for diabetes are those that help to lower blood sugar levels while also burning fat and reducing inflammation. More importantly, they provide a number of health benefits that will make the diabetic condition less troublesome.

If you’re struggling with this disease, find out how these 12 foods can help.

Best foods for diabetes control: eat healthy, live well

When choosing the best foods for diabetes control, the most important thing to consider is whether those foods will help keep blood sugar levels in check. Likewise, for them to be the best, they also need to have other added benefits like preventing complications from diabetes and help reduce inflamations. Funny enough, most of these foods are also great to slow down the aging process.


Dark chocolate

Dark chocolate is a great option for diabetics since it has a lot of flavonoids that help to reduce insulin resistance. At the same time, these flavonoids also improve the diabetic’s sensitivity to insulin and they also bring down insulin levels.

Moreover, this chocolate helps to control cravings for sweets and its flavonoids also reduce the risk of stroke while also calming a diabetic’s blood pressure.


broccoli Best foods for diabetes

Just like kale and cauliflower, broccoli contains sulforaphane. This compound starts different anti-inflammatory processes that help to bring blood sugar levels under control.


At the same time, it also provides protection to your blood vessels and prevents cardiovascular damage that often affects those suffering from diabetes.


This is another food that stands out because it is loaded with insoluble fibers that help to eliminate fat from the body. This insoluble fiber will also retard the pace with which the stomach empties itself. Best of all, it improves the body’s ability to control blood sugar levels.

Just two and a half cups of blueberries can help lower blood glucose levels. These fruits also help with symptoms of depression and support a better memory.


Blueberries also contain anthocyanins whose main function is to keep blood sugar levels low while also at the same time improving the body’s sensitivity to insulin.

Steel-cut oats

This is one of the best foods for diabetes as it plays an important role in preventing type 2 diabetes. Steel-cut oats also contain plenty of magnesium, which helps by using up glucose and secreting insulin in the right way. Any diet that is loaded with magnesium will decrease the risk of type 2 diabetes.


fish Best foods for diabetes

Fish contains a lot of protein and it is also a food that keeps you feeling more satisfied.


Best of all, it contains a unique fat that cools inflammation. A diet rich in fish will prevent health problems, especially stroke which is a consequence of diabetes.

Olive oil

Diabetics who consume a diet that contains a lot of olive oil will not risk developing Type 2 diabetes. In fact, this food helps to reduce the risk of type 2 diabetes by up to fifty percent.

It is also a diabetic food that makes you feel more satiated and since it contains a lot of antioxidants, it protects the cells in your body from damage. It is also good for the heart.


Psyllium husk

For a long time, this fiber supplement was consumed by people who wanted to deal with their constipation but it is also a food that helps to improve blood sugar levels.

People who consume psyllium husk will see an improvement in their blood sugar levels. Be careful, though. Diabetics must wait four hours after consuming psyllium husk before taking their medications.

Cannellini beans

beans Best foods for diabetes

This is one of the best foods for diabetes because it contains a lot of protein and soluble fiber that helps to lower cholesterol.


Also, this food retards the pace at which blood sugar levels rise. After consuming cannellini beans for three months, you can expect a lowering of your A1c levels, which may fall by up to two hundred percent.


This is an excellent leafy green that has the ability to lower the risk of developing diabetes. It contains a lot of Vitamin K and it also has many beneficial minerals and is also a good source of flavonoids.

Sweet potatoes

Sweet potatoes are beneficial for diabetics because they help to reduce HbA1c, as well as fasting blood glucose levels. These sweet potatoes also contain anthocyanins and antioxidants.



Walnuts Best foods for diabetes

This is a wonderful diabetic food that is loaded with polyunsaturated fatty acid known as alpha-linolenic acid. This alpha-linolenic acid plays an important role in reducing inflammation.

Also, walnuts contain L-arginine and omega3- that along with fiber and vitamin E as well as phytochemicals help to fight cancer and cholesterol. They also play a part in reversing diabetes as well as heart diseases.


This food for diabetes tastes like grains but is an excellent source of complete proteins and 9 essential amino acids.


One of these amino acids is known as lysine whose main function is to help the body absorb fat-burning calcium and produce carnitine which helps to convert fatty acids into energy. Quinoa also helps to balance blood sugar levels and it keeps your stomach feeling full for longer.

What foods to avoid with diabetes

Learning which foods can worsen diabetes is as important as knowing the ones that can help. If you’re suffering from this problem, try to stay away from the following foods:

  • Beverages with a lot of sweet in them
  • Trans fats
  • White bread
  • Pasta
  • Rice
  • Yogurt with a fruit flavor
  • Breakfast cereals that are sweetened
  • Flavored coffee beverages
  • Honey
  • Agave nectar
  • Maple syrup
  • Dried fruit
  • Packaged snacks
  • Fruit juices
  • French fries

Diabetes is a condition that requires much care with one’s diet, but once you learn which foods are good and bad, everything should go smoothly. If you want to learn more about foods to avoid and the reason why you stay away from them, check out the following video.


Written by Leonardo Oliveira

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