Got high blood sugar? Add these foods to your arsenal.
By Alexa Tucker and Men's Health Editorial, Men’s Health
They say that food can be the most powerful form of medicine — and that's definitely true when it comes to managing diabetes. Certain foods contain powerful nutrients that can help control blood sugar, regulate appetite, and protect your heart, which are all especially important when you're dealing with diabetes.
If you have diabetes, incorporate these 19 superfoods into your doctor-prescribed treatment regimen to help manage your condition and reduce your risk for diabetes-related health complications.
If you have diabetes, incorporate these 19 superfoods into your doctor-prescribed treatment regimen to help manage your condition and reduce your risk for diabetes-related health complications.
1
Avocado
The healthy, unsaturated fats in avocado can help regulate appetite. "One study found that adding half of an avocado to a meal reduced post-meal hunger without impacting post-meal blood glucose levels," Erin Palinski-Wade, R.D., C.D.E., author of 2-Day Diabetes Diet, tells MensHealth.com. "This helped improve portion control for the remainder if the day, which can be beneficial to anyone with diabetes who is working to manage body weight."
Eating healthy fats also help reduce risk factors for heart disease, which people with diabetes are at a higher risk for, she adds. Try adding a few slices to a salad.
2
Prunes
"Dried fruit often gets a bad rap for people with diabetes, but prunes contain no added sugars, are lower on the glycemic index scale than most dried fruit, and provide three grams of fiber per serving," says Palinski-Wade.
This combination of factors means that prunes don't spike blood sugar as much as many other dried fruits and sweeteners (and they're lower in carbs), so pureed prunes can be a great swap for added sugar in recipes.
One study also found that eating five to six prunes a day helped prevent bone loss. The study was conducted on women, but since people with diabetes have a higher risk for bone loss, adding prunes to your diet may help maintain bone density, says Palinski-Wade.
3
Steel-Cut Oats
Start your day with a bowl of steel-cut oats to fuel you up and give you energy. "Steel-cut oats are a good source of whole grain, and are also rich in fiber," says Palinski-Wade. The strain of fiber contained in oats, beta-glucan, has also been found to be effective at reducing LDL cholesterol levels, and achieving optimal LDL levels is key in reducing heart disease risk."
4
Hot peppers
Hot peppers are a low-calorie, low-carbohydrate way to add a little fiery flavor to your meals (with health benefits, to boot). "The capsaicin found in hot peppers has been shown to fight inflammation and reduce blood pressure, both of which may offer cardiovascular health benefits," says Palinski-Wade. "This compound can also help to boost metabolism, which may aid in weight management."
5
Mushrooms
Believe it or not, mushrooms can be a diabetes-friendly alternative to meat (and a great way to add more fiber and antioxidants to your diet). "Try using sliced mushrooms as a meat alternative in recipes like stir fries for a way to fill up without the added calories," suggests Palinski-Wade.
6
Greek Yogurt
"An analysis of research found that consuming yogurt as part of a healthy diet may reduce the risk for developing type 2 diabetes," says Palinski-Wade. Go for plain Greek yogurt for a boost of protein without a ton of carbs (there are only about 6 grams of carbs per cup, says Palinski-Wade). And you don't have to just eat it on its own — it can be a replacement for recipes that involve sour cream or mayonnaise (and it can even be used to replace oil in baking).
7
Jicama
It's time to get familiar with this trendy, water-rich veggie. "One cup of raw jicama contains only 49 calories and 4 grams of net carbs ([which means it has] 11 grams of carbs and 7 grams of fiber. When baked, jicama can taste very similar to carb-rich foods such as French fries, making it a delicious, low carb option," says Palinski-Wade. Plus, the fiber helps keep blood sugar stable to help cravings steer clear.
8
Apples
In a Finnish study, men who ate the most apples and other foods high in the flavonoid quercetin had 20 percent less diabetes and heart disease deaths. Other good sources of quercetin are onions, tomatoes, leafy green vegetables, and berries.
9
Citrus Fruit
Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so an antioxidant-packed citrus fruit is a great snack choice. It may seem quicker to get your C from a pill, but since fruit is low in fat and high in fiber, it's a better choice.
10
Salmon or mackerel
Heart disease strikes people with diabetes twice as often as it does people without diabetes, according to the American Diabetes Association. Diets high in omega-3 fatty acids —the "good fat" in cold-water fish such as wild Alaskan salmon, sardines, and Atlantic mackerel— can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol.
11
Fiber-rich foods
Rather than try to figure out exactly how much fiber is in different foods, focus on trying to get a total of 13 daily servings of a mixture of fruits, vegetables, beans, brown rice, and whole grain pastas, cereals, and breads.
12
Legumes
Legumes of all sorts — chickpeas, cannelloni beans, kidney beans, and lentils — are a great addition to soups and salads. And this low-fat, low-calorie, high-fiber, high-protein food helps to reduce risk of diabetes and heart disease. The fiber slows the release of glucose into your bloodstream, which prevents the blood sugar spikes that make you feel hungry.
13
Green tea
Studies show that chronic inflammation caused by high-fat foods, lack of exercise, and eating too few fruits and vegetables can increase risk of hearts attacks and thwart the body's ability to absorb blood sugar. A simple solution: Drink green tea and orange or cranberry juice. They're all packed with flavonoids, which are powerful inflammation-fighters. Swap one in for one cup of coffee a day.
14
Nuts
Studies show that people who eat nuts regularly have lower rates of heart disease than people who don't eat them. Sprinkle 2 tablespoons a day on cereal, yogurt, veggies, or salads.
15
Spinach, kale, and collard greens
All of these green leafy vegetables are good sources of lutein, a carotenoid that's good for the eyes. That's especially important because people with diabetes may develop debilitating eye problems as complications of the disease. These foods are also great sources of fiber, B vitamins, iron, calcium, and vitamin C.
16
Chocolate
Researchers at Tufts University discovered that dark chocolate improves insulin sensitivity, a crucial improvement in preventing or treating type 2 diabetes. What's more, dark chocolate also produced a significant drop in blood pressure, reduced LDL (bad) cholesterol, and improved blood vessel function. One caveat: dark chocolate packs a lot of calories, so just don't overdo it.
17
Steak
There's something in steak besides protein, iron, and B vitamins that's good for us. It's a compound that's part of beef's fat profile called conjugated linoleic acid (CLA). Doctors Michael Murray and Michael Lyon point out in their book Beat Diabetes Naturally that experiments have shown that CLA works to correct impaired blood sugar metabolism and also appears to have significant anti-cancer properties.
To get CLA from steak, choose meat from range-fed beef and keep portions to 3 or 4 ounces.
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