When you’re living with diabetes, making wise food choices is crucial for keeping your blood sugar in check and maintaining your overall health. Instead of focusing on foods to avoid, it’s empowering to concentrate on what you can incorporate into your diet. Here are the top 5 foods that can be valuable allies in your quest to manage diabetes effectively:
Cinnamon:
This aromatic spice not only adds delightful flavor to your meals but has also demonstrated the ability to lower cholesterol levels and stabilize blood sugar. A study published in the International Journal of Food Science in 2019 discovered that individuals who integrated 3-6 grams (approximately 1-2 teaspoons) of cinnamon into their daily diet experienced reduced blood glucose levels. You can easily introduce cinnamon into your meals by sprinkling it on smoothies, yogurt, oatmeal, or even in your coffee. An added bonus of using cinnamon is that it enhances the taste of your food without the need for extra sugar or salt.
Nuts:
Walnuts, in particular, have earned a reputation for combatting heart disease and improving blood sugar levels, thanks to their rich content of heart-healthy polyunsaturated fats. These fats have been shown to be beneficial in preventing and slowing down the progression of conditions such as diabetes and heart disease. Almonds, pistachios, and pecans also boast these advantageous fats. Nuts are low in carbohydrates while being high in protein and fat, making them a smart choice for stabilizing blood sugar. However, remember to monitor your portion size, as even a small quantity of nuts can be quite satisfying. For example, a quarter-cup of shelled walnuts contains 164 calories, according to the USDA.
Oatmeal:
Whole grains, like oats, are favorable for managing your blood sugar due to their fiber content, which helps minimize spikes. Oats contain a soluble fiber called beta-glucans, which swells up when mixed with liquid. This type of soluble fiber slows down the breakdown and absorption of carbohydrates from other foods you consume, thereby regulating blood sugar levels. In a pilot study from 2019 published in Experimental and Clinical Endocrinology & Diabetes, participants experienced reduced insulin requirements over two days when they consumed approximately 3/4 cup of oatmeal each day. It’s noteworthy that cinnamon was also included in the oatmeal, suggesting that the combination of oats and cinnamon might have a synergistic glucose-lowering effect. Additionally, research has revealed that oats can improve blood pressure, cholesterol levels, and fasting insulin levels.
Dairy:
Besides offering calcium and vitamin D for maintaining healthy bones, dairy products are excellent sources of protein that can help curb your appetite. Milk, cheese, and yogurt have all exhibited the ability to stabilize blood sugar levels, and a diet rich in these dairy products might reduce the risk of developing diabetes. Research indicates that it’s not strictly necessary to stick to fat-free dairy. A comprehensive analysis conducted in 2018 and published in PLOS Medicine by Harvard and Tufts researchers revealed that consuming more full-fat (whole) dairy was associated with a lower diabetes risk. It’s possible that the higher fat content promotes a greater sense of fullness, reducing the likelihood of reaching for sugary, high-carb snacks later on. Nonetheless, it’s essential to remain mindful of portion sizes, as full-fat dairy is higher in calories compared to fat-free options. Whether you opt for fat-free or full-fat dairy, it’s crucial to watch out for added sugars found in flavored yogurts and milks, as these can contribute a significant amount of calories in the form of simple carbs.
Beans:
Loaded with fiber and protein, beans are fantastic for satiety. Moreover, they are a source of carbohydrates, with approximately 20 grams of carbs per half-cup serving, according to the USDA. A review from 2020 published in Nutrients suggests that beans can help lower blood glucose and A1c levels in individuals with diabetes. Beans are cost-effective and incredibly versatile. You can diversify your diet by incorporating various bean varieties like black, pinto, garbanzo, or cannellini beans into salads and soups, boosting their nutritional value.