Care2 Healthy Living | Top 12 Foods to Eat if You Have Diabetes
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Top 12 Foods to Eat if You Have Diabetes
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By: Michelle Schoffro Cook
October 25, 2018
About Michelle
Follow Michelle at @mschoffrocook
If you’re dealing with diabetes, it’s more important than ever not just to select foods that are considered safe to eat, but also to choose ones that can help in the natural treatment of the disease. Fortunately, there are many delicious and nutritious foods that can help.
Before I explain my top 12 picks and why they are great to eat if you’re diabetic, or at risk of becoming diabetic, it’s important to mention that some research shows simply eating a healthy vegetarian diet is enough to substantially reduce the risk of getting the disease. A study published in PLOS Medicine found that a healthy vegetarian diet including whole grains, fruits, vegetables, nuts, legumes, and tea and coffee could help ward off the disease. So, you may be surprised to see fish on my list of top foods but I’ll explain why momentarily.
And, it is also important to mention that drinking even one can of soda daily has been linked to a 22 percent increased risk of diabetes, according to research so it is a great idea to eliminate soda in favor of water. Here are my top 12 foods to eat if you have diabetes:
Broccoli and Broccoli Sprouts
Broccoli sprouts, like their full-grown vegetable counterparts, contain a compound known as sulforaphane, although it is found in higher levels in the sprouts. This naturally-occurring compound can improve blood sugar levels and help with the maintenance of stable sugar levels. It’s a quick and easy addition to salads, sandwiches and wraps.
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Celery
Celery, like many fruits (apples, apricots, blueberries, pears and purple grapes), contain compounds known as flavonols which research in the Journal of Nutrition shows can decrease the risk of developing type 2 diabetes by 26 percent. Additionally, these nutrients can help those already suffering from the disease. While the fruits are high in natural sugars that may not be suitable for all diabetics, celery is low in sugar and an excellent choice for anyone.
Cinnamon
Grab your cinnamon spice jar and start shaking. That’s because research published in the Annals of Family Medicine found that even a daily sprinkling of this delicious spice can help regulate blood sugar levels. Sprinkle cinnamon on your unsweetened almond milk lattes, breakfast cereal or add to your favorite curries for a Moroccan-inspired flair.
Eggs
Ground-breaking research published in Endocrine Journal found that a vitamin A deficiency may actually be at the root of diabetes. The scientists found that vitamin A is essential for the proper functioning of the beta cells of the pancreas. The beta cells are responsible for producing insulin, which in turn helps to regulate blood sugar levels. Many foods like squash, leafy greens, carrots and other orange and green vegetables contain beta carotene, the precursors of vitamin A, which is great for those trying to stave off the disease. However, many people with full-blown diabetes have trouble converting the nutrient to vitamin A, resulting in a deficiency that can aggravate the condition. It may be necessary to obtain vitamin A directly from eggs or fish sources.
Fish
Most fatty types of fish are good sources of vitamin A, making the food a good option for those suffering from diabetes. Additionally, a vitamin D deficiency has also been linked to an increased risk of type 2 diabetes and can be a factor in the worsening of the condition. Most fatty types of fish are also good sources of vitamin D. Choose wild over farmed options.
Ginger
Not just for gingerbread, fresh ginger can help with diabetes by improving the body’s response to insulin. Insulin is secreted by the pancreas to help regulate blood sugar levels. Research published in Complementary Therapies in Medicine found that ginger was effective in the treatment of diabetes and insulin resistance. Add finely-chopped fresh ginger to soups, curries or brew a batch of ginger tea with it. To do so, coarsely chop a 2-inch piece of ginger and add to a quart of water. Bring to a boil then reduce the heat and cover, allowing to simmer for at least 45 minutes. Strain off the ginger pieces and add a touch of stevia to sweeten, if desired. Drink a few cups daily.
Lentils
In addition to being high in fiber, which helps to regulate blood sugar levels, lentils also contain the nutrient coenzyme Q10 that has the ability to protect and treat pre-diabetes and diabetes. CoQ10 boosts cellular energy and helps to balance glucose levels in the body.
Nettles
Not a commonly-eaten food, perhaps nettle leaves should become a regular part of the diets of diabetics. That’s because research in the journal Neuroscience Letters found that the plant can assist with regulating blood sugar and improving many symptoms linked to diabetes. Fresh nettles are primarily available in the spring but you can add dried nettles to soups or stews any time of the year.
Parsley
Parsley is rich in a unique compound called myricetin, which research in the Journal of Nutrition found helps to reduce type 2 diabetes risk by 26 percent and may also help treat the condition. According to Nutrition.merschat.com, parsley is one of the richest sources of myricetin as it contains 8.08 mg per 100 grams of raw parsley.
Sauerkraut
Ever-increasing amounts of research show that eating more fermented foods can help thwart unhealthy blood sugar spikes. Naturally-fermented, unpasteurized sauerkraut contains many probiotics that may be helpful for those suffering from diabetes. Additionally, it also contains sulforaphane that is helpful for diabetes. Choose sauerkraut varieties with “live cultures” from the refrigerator section of your grocery or health food store.
Yogurt
Antibiotics are increasingly being explored for their potential causal role in diabetes. Research in the journal Clinical Infectious Diseases found that diabetics who were taking antibiotics had severely-imbalanced blood sugar levels in contrast to those diabetics not using antibiotics. So, you may find eating yogurt or plant-based yogurt, low in sugar and containing “live cultures” may be helpful in the treatment of the disease. According to research in the Annals of Nutrition & Metabolism, probiotics found in the food may help improve blood markers linked to diabetes.
Related Stories:
Ketogenic Diets May Increase Your Diabetes Risk
16 Best Natural Remedies for Diabetes
10 Natural Ways to Regulate Your Blood Sugar Levels
Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include: Cancer-Proof: All Natural Solutions for Cancer Prevention and Healing. Follow her work.
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21 comments
Janet B
Janet B24 minutes ago
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Ann B
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Ann B
Ann B2 hours ago
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Past Member
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Past Member
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Now You Can Stop Your Break Up, Divorce or Lovers Rejection…Even If Your Situation Seems Hopeless!contact Unityspelltemple@gmail.com for urgent effective love Spell to get your ex lover back now" My name is Chryssy Berry from USA. My ex boyfriend broke up with me because he can't forgive me for a mistake I made, I tried all i could to get him back but all to no avail until i saw a post in a relationship forum about a real spell caster called Dr.Unity who helps people get back their lost lover through the help of Love spell, at first i doubted it but decided to give it a try, when i contacted this love spell caster and he told me what to do and i did it, Then he did a Love spell for me. 28 hours later, my boyfriend really called me and told me that he miss me so much, So Amazing!! So that was how he came back that same day,with lots of love and joy, Then from that day,our relationship was now stronger than how it were before, All thanks to Dr.Unity. he is so powerful and i decided to share my story on the internet that Dr.Unity is a real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, If you are here and you need your Ex back or Stop your divorce and save your marriage, Do not cry anymore, contact this powerful spell caster now,his result is 100% guarantee. Here’s his contact: Call/WhatsApp: +2348071622464 ,
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Claudia A
Claudia A3 hours ago
Thank you :)
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RK R
RK R4 hours ago
Be in control in mind and in dietary intake.
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Danny C
Danny C5 hours ago
Thank you for sharing. To stave off diabetes I avoid all meat, watch what I eat and also exercise three times per week. Have a great weekend. :-)
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Danuta W
Danuta W5 hours ago
Thank you for sharing.
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Violette M.
Violette M.6 hours ago
I was diagnosed with type 2 Diabetes and put on Metformin on June 26th, 2017. I started the some diet and followed it 100% for a few weeks and could not get my blood sugar to go below 140. Finally i began to panic and called my doctor, he told me to get used to it. He said I would be on metformin my whole life and eventually insulin. At that point i knew something wasn't right and began to do a lot of research. Then I found Ella’s diabetes story (google " How Ella freed diabetes " ) I read that article from end to end because everything the writer was saying made absolute sense. I started the diet that day and the next week my blood sugar was down to 100 and now i have a fasting blood sugar between Mid 70's and the 80's. My doctor took me off the metformin after just three week of being on this lifestyle change. I have lost over 16 pounds and 3+ inches around my waist in a month. The truth is we can get off the drugs and help myself by trying natural methods
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