Foods to Eat

1. Leafy Greens

Dark, leafy greens like spinach and kale are packed with nutrients and low in calories. They also have a low glycemic index, which means they won’t cause a spike in blood sugar levels.

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2. Whole Grains

Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber, which slows down the absorption of carbohydrates and helps regulate blood sugar levels.

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3. Nuts and Seeds

Nuts and seeds are high in healthy fats, protein, and fiber, making them a great snack for people with diabetes. They also have a low glycemic index, so they won’t cause blood sugar spikes.

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4. Fatty Fish

Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve insulin sensitivity.

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5. Low-Fat Dairy

Low-fat dairy products like milk and yogurt are high in protein and calcium, and have a low glycemic index.

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6. Non-Starchy Vegetables

Vegetables like broccoli, cauliflower, and peppers are low in calories and carbohydrates, making them a great addition to any diabetes-friendly meal.

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7. Berries

Berries like strawberries, blueberries, and raspberries are low in sugar and high in fiber, making them a great choice for people with diabetes.

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8. Garlic

Garlic has been shown to lower blood sugar levels and improve insulin sensitivity.​

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9. Cinnamon

Cinnamon has been shown to improve insulin sensitivity and lower blood sugar levels in people with diabetes.

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10. Turmeric

Turmeric has anti-inflammatory properties and has been shown to improve insulin sensitivity and lower blood sugar levels.

Foods to Avoid:

1. Sugary Beverages: Sugary drinks like soda, juice, and sports drinks can cause blood sugar levels to spike and should be avoided.

2. Processed Foods: Processed foods like white bread, chips, and cookies are often high in refined carbohydrates and can cause blood sugar levels to spike.

3. Trans Fats: Trans fats, which are found in fried foods, processed snacks, and baked goods, can raise bad cholesterol levels and increase the risk of heart disease.

4. Saturated Fats: Saturated fats, which are found in red meat, full-fat dairy products, and fried foods, can increase bad cholesterol levels and increase the risk of heart disease.

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5. High-Sodium Foods: High-sodium foods like canned soups, frozen meals, and processed meats can increase blood pressure and increase the risk of heart disease.

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By incorporating these diabetes-friendly foods into your diet and avoiding unhealthy choices, you can better manage your blood sugar levels and improve your overall health.