The best 15 foods to help manage diabetics

Eating a diabetic diet is one important step in changing your health for the better. Eating poorly could be a leading factor in getting diabetes, and eating well can help manage it. Here are 15 amazing health foods that can help manage your type 1 and type 2 diabetes. 

1. Grapefruit

Grapefruit is puckering but delicious. They are packed with antioxidants, especially in the   ruby red variety. In a short study, people who ate one red grapefruit a day lowered their bad cholesterol by 20% and triglycerides by 17%.

2. Fish

Fish is a really healthy food to have. It’s high in omega-3 fats, which are unsaturated. Some studies have found that it can lower triglycerides, reduce inflammation, lower blood pressure, and reduce the risks for blood clots. Fish high in omega-3’s are salmon, trout, tuna, herring, and sardines.

3. Nuts

Nuts are a great snack option for individuals with diabetes. They have a great crunch and are packed with flavor. They also are full of protein and fiber. They are high in calories because of their fat content, but the fat is the healthy monounsaturated kind.

4. Beans

It can be hard for a diabetic to eat starchy foods because of how much they can affect blood sugar. Beans are a great alternative because they’re high in fiber and protein. They are also packed with vitamins and minerals like folate, iron, magnesium, and potassium.

5. Apples

Apples tend to be avoided for their high sugar content, but they’re packed with fiber. The soluble fiber slows digestion and can regulate blood glucose levels. Fiber can also reduce the risk of cardiovascular disease. One medium sized apples has a 3 grams of fiber.

6. Blueberries

Blueberries are an awesome choice for diabetics. They are packed with dietary fiber, vitamin C, and flavonoids. Flavonoids are phytonutrients and help to boost your immune system and fight off infection. They could also help fight off bad cholesterol and keep your heart and arteries healthy.

7. Spinach

Spinach is a well known health food. It’s packed full of vitamins like B2, B6, folate, copper, magnesium, potassium, and zinc. Past studies have showed that spinach could reduce cancer, cataracts, and heart disease. It’s high in beta-carotene and packed with fiber.

8. Broccoli

Skip the potato side dish and instead fill up on broccoli. It’s full of vitamin C and is packed with fiber. Vitamin C is known to help wound healing. Broccoli is also full of beta-carotene, which is an antioxidant that makes vitamin A. This vitamin helps make healthy eyes, teeth, bones, and skin.

9. Tea

Tea is high in antioxidants, called catechins. They are currently being studied for their effectiveness in preventing chronic illness, including cancers and cardiovascular disease. Each type of tea (white, green, or black) has different health benefits, so switch it up every so often.

10. Yogurt

Yogurt is a great low carbohydrate breast and dessert option for diabetics. Look for the traditional thick Greek variety to find the lowest sugar content. Add sugar alternatives and fruit to make a great treat. You can also make sauces from yogurt to add zip to your meal.

11. Carrots

Carrots are a delicious and naturally sweet vegetable. They are full of beta-carotene that could help prevent cancer and heart disease. Carotenoids could also help reduce insulin resistance. They are found in the yellow and orange colors. Roast carrots in the oven for a sweet and healthy side dish.

12. Oatmeal

Oatmeal is high in starch, but all the fiber make it a very healthy option. Look for less processed oatmeal, which takes longer to cook, for the best fiber content. The soluble fiber can help lower cholesterol, improve blood pressure, stabilize glucose levels, and it keeps you full for a long time.

13. Tomatoes

Tomatoes are high in lycopene, which is an antioxidant that helps neutralize free radicals in the body. It’s also what turns the tomato the bright red color. To absorb the benefits, have cooked and processed tomatoes like sauces, chili, and juice. Fresh, raw tomatoes are also a great option for their fiber and vitamin C content.

14. Asparagus

Asparagus is a great choice for a side dish for meat. It’s a nonstarchy vegetable and is packed with fiber. It is low in carbohydrates and high in folate, vitamin C, and glutathione. Glutathione is an antioxideant that can help boost the immune system and promote healthy lungs.

15. Tofu

Even if you’re not a vegetarian, tofu is a great product to integrate in your diet. It’s made from soy, which is high in niacin, folate, zinc, potassium, iron, and the fatty acid alpha-linolenic. This can turn into the hugely beneficial omega-3 fatty acid.