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Good Foods for Diabetics: What You Should Eat to Maintain Low Blood Sugar Levels

chia seeds

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  • Following a healthy, well-balanced diet is essential when it comes to managing your diabetes and taking care of your overall health
  • Keep in mind that even these wholesome foods may become unhealthy if consumed in excessive amounts

Choosing which foods to eat can be difficult if you have diabetes, since everything you ingest may cause your blood sugar levels to spike or drop. However, you can still enjoy a variety of foods without putting your overall health at risk, but you must remember to make healthy food choices and eat only the right meal proportions.

Keep in mind that following a healthy, well-balanced diet is essential when it comes to managing your diabetes and taking care of your overall health. Make sure that you choose from different food groups to maintain balanced nutrient levels.1

Eat More of These Foods to Gain Better Control of Your Blood Glucose Levels

It’s a good rule of thumb to eat real and organic foods instead of processed ones to maintain your well-being. But did you know that there are several healthy foods that can also help you easily manage your diabetes? Here are some of the most beneficial foods that you should include in your diet if you have diabetes:

Fiber-rich foods — According to studies, increasing your fiber intake may help regulate blood sugar levels and improve insulin sensitivity in diabetic patients.2

Some of the best sources of dietary fiber include chia seeds, cauliflower, broccoli, artichokes and organic psyllium seed husk.

Digestive-resistant carbs — Digestive-resistant carbohydrates can help keep your blood sugar levels within the normal range. It may also help your body regulate insulin more efficiently.

Some ideal sources of digestive-resistant carbs include unripe fruits, specifically papaya, banana and mango.

Seeds — Seeds, specifically sunflower, black sesame, black cumin, pumpkin and chia, are excellent sources of magnesium. Magnesium helps your body metabolize carbohydrates and glucose properly.

Spinach — Spinach contains high amounts of magnesium and potassium. Adequate levels of these minerals in your body may help you gain better control of your blood sugar levels and lower your risk of developing diabetes complications.

Ginger —  According to studies, ginger has antidiabetic effects that may help lower your fasting blood glucose concentration.3

Cinnamon — Studies have shown that taking high amounts of cinnamon may result in a significant decrease in blood sugar levels.

Aloe vera — Aloe vera contains various compounds, minerals and antioxidants, which may help regulate blood glucose and prevent hyperglycemia.

Bitter melon — Bitter melon contains useful compounds, such as charantin, polypeptide-P and vicine, which may help your body metabolize glucose properly.

It’s very easy to incorporate these foods into your meals, and there are numerous diabetic-friendly recipes that use them as ingredients. Make sure that you don’t limit your intake to these foods, though, since you also need variety to maintain balanced nutrition levels.4

Don’t Be Afraid to Include Healthy Fats Into Your Diet

Over the past few decades, diabetes patients, and even healthy individuals, have been told to eat high-carb meals and avoid dietary fat. Unfortunately, this dietary recommendation only contributed to higher incidence rates of diabetes and other chronic disease.

The body is designed to burn fat for fuel, so replacing fats with carbs can lead to improper insulin and leptin signaling. Don’t remove all types of fat from your diet — choose healthy fats instead. Recent studies have shown that healthy fats not only help control diabetes, but also help prevent serious health complications, such as heart disease and cancer. Some good sources of healthy fats include:

  • Avocados
  • Fatty fishes that are low in mercury, such as wild-caught Alaskan salmon, sardines and anchovies
  • Grass fed meats
  • Coconut oil
  • Raw cacao butter
  • Organic pastured egg yolks
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Eating Too Much of These Healthy Foods May Be Bad for You

Just because these healthy foods can help you manage diabetes doesn’t mean that you can eat them anytime you want. Keep in mind that even wholesome foods may become unhealthy if consumed in excessive amounts. So, make sure you enjoy them in moderation to regulate your blood sugar levels and maintain your overall health.

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