Type 2 diabetes or gestational diabetes is a lifestyle-related impairment where our body utilizes glucose as fuel. It is a chronic condition that results in too much sugar circulating in the bloodstream. High blood sugar levels can eventually lead to circulatory, nervous, and immune disorders. In this article, you can explore the ten best foods for type 2 diabetes.
The symptoms experienced by one individual may not be exactly similar to those experienced by another. But, the most common symptoms experienced by diabetic patients include increased thirst, frequent urination, hunger, unintended weight loss, fatigue, slow-healing sores, infections, etc.
However, you can help keep your blood glucose level safe by making healthy food choices and tracking your eating habits. For most people with type 2 diabetes, weight loss can make it easier to control blood glucose and offers various other health benefits.
So, if you are someone with type 2 diabetes, eating a balanced diet can help you manage your blood sugar levels and weight.
Read on to find out the ten best foods for type 2 diabetes.
1. Broccoli
Broccoli is one of the best foods for type 2 diabetes.
It has an excellent reputation as a superfood. It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health.
Due to its sulforaphane content, eating broccoli may help people with type 2 diabetes manage their blood sugar levels.
Researchers also found that people who consume a high-fibre diet are less likely to have type 2 diabetes than those who eat little fibre. Fibre may also help reduce blood sugar levels in people with diabetes.
2. Beans
Beans are a great source of dietary fibre and protein. The high fibre content of foods in the pulse family means that the digestive tract absorbs fewer carbohydrates than flow-fibre, high-carbohydrate foods.
It makes these foods an excellent carbohydrate choice for individuals with diabetes. You can also consume them in place of meat or cheese.
That’s why 88% of dieticians recommend beans as one of the best foods for type 2 diabetes.
3. Avocado
Avocado is known as an alligator pear or butter fruit. It provides a substantial amount of monounsaturated fatty acids and is rich in many vitamins and minerals.
Also, avocados are high in fibre, with half a fruit containing 6–7 grams. Studies have suggested a high fibre intake with a significantly lower risk of diabetes and its complications.
So, add avocado to your list of the best foods for type 2 diabetes.
4. Quinoa
Quinoa has a high fibre content compared with other grains. It is an effective solution for people with diabetes to manage their blood glucose levels since they often have a lower GI. That’s how quinoa became one of the best foods for type 2 diabetes.
It will also leave a person feeling full for longer, and they can have more flavour than processed carbohydrates.
5. Nuts
Studies have found that nuts are highly beneficial for type 2 diabetes. Consuming nuts and a controlled diet can help improve blood sugar levels in patients with type 2 diabetes.
Researchers believe that those individuals who consume enough amounts of tree nuts such as walnuts, almonds, Brazil nuts, hazelnuts, and pistachios saw the most benefit in terms of reduced heart disease risk, as well as overall death risk.
Almonds are well-known for managing blood sugar and insulin levels after a meal.
6. Greek Yogurt
Greek yoghurt is yet another on the list of the best foods for type 2 diabetes.
It is a superfood, rich in protein, calcium, and probiotics and low in carbohydrates. It also has a low glycemic index (GI). Unsweetened, low-fat Greek yoghurt regulates blood glucose levels and may prevent the risk of type 2 diabetes mellitus.
7. Garlic
Consumption of garlic improves glycemic status and reduces fasting and post-prandial blood sugar levels.
It also contains vitamin B6 and vitamin C. Vitamin B6 helps in carbohydrate metabolism, and vitamin C helps to maintain blood sugar levels.
Garlic is a good complement to many meals, particularly sauces, soups, and other savoury dishes. Add finely chopped raw garlic cloves to your salads or other meals if you don’t mind the strong taste. It will let chopped garlic sit for at least five minutes to enhance its health benefits. If you prefer your garlic a little mellower, sauté it in olive oil, or bake it in the oven before adding it to your favourite meals.
8. Cinnamon
Cinnamon is an aromatic spice derived from the bark of several species of Cinnamomum trees.
Several studies have confirmed the positive effects of cinnamon on decreasing the blood glucose of diabetic patients.
It enhances insulin release and the signalling of insulin receptors, thus helping manage diabetes. It is also a powerful antioxidant, preventing the development of diabetes.
In addition, it can help prevent a sudden rise in sugar levels after meals.
So, feel free to add cinnamon to your list of the best foods for type 2 diabetes.
9. Apple Cider Vinegar
Apple cider vinegar is a product that subjects the juice from apples to fermentation. It also contains vitamin C, B vitamins, and acetic acid.
It effectively reduces blood glucose levels after meals and is also known to improve insulin function. Thus, it is beneficial for patients with type 2 diabetes mellitus.
10. Berries
Berries are powerful antioxidants. They are also rich in Vitamin C and fibre. Berries also have a low GI value.
Berries like blueberries, blackberries, and strawberries helped regulate blood glucose levels and thus proved beneficial for people with diabetes.
That’s why you should include berries in your diet plan of the best foods for type 2 diabetes.
Bottom Line
A healthy, balanced diet is a meaningful way to manage type 2 diabetes.
Hence, with type 2 diabetes, be sure to pick a diet rich in nutrient-dense foods, which can help provide the fibre, vitamins, and minerals your body needs.
That’s the reason why we have written this article. We hope this article will make it easy for you to figure out the best foods to eat when you have type 2 diabetes.
Try to include the best foods for type 2 diabetes mentioned earlier items to your grocery list as soon as possible to manage your blood sugar levels, body weight, and risk of complications from type 2 diabetes.