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To Curb Diabetes Takes a Plan, Support, and Determination
If you have been diagnosed, or are high risk for diabetes, you will find yourself looking for alternatives to either curb diabetes symptoms, or curb diabetes all together before it even crops up. Eating foods that will help you instead of hurt you while dealing with diabetes can be a struggle. We went ahead and compiled a list of ten foods that are diabetic friendly and are sure to control blood sugars and insulin resistance. For a more comprehensive list of food substitutions, check out our list of common foods and their healthier alternatives.
1. Cinnamon (Surprisingly curbs diabetes)
Cinnamon has the ability to promote glucose metabolism while reducing cholesterol. Studies show that cinnamon can increase insulin activity and decrease fasting blood glucose levels! This simple, yet effective natural and abundant spice can be added to almost anything to curb diabetes symptoms by regulating your body’s natural insulin response.
2. Sweet Potatoes
Sweet potatoes contain antioxidants like beta-carotene. They are also a good source of fiber, vitamin C, vitamin A, and potassium. All of these ingredients will help a person with diabetes keep their blood sugar under control. Unlike regular potatoes these root vegetables are low on the glycemic index. They can be cooked and fixed a variety of different ways, they’re tasty, and they’re a healthy choice for everyone.
Side Note: the skin is the most nutritious part, so try to leave the skin intact when you add sweet potatoes to any meal.
Another good source of dietary fiber, beans are inexpensive and contain lots of nutrients. Protein, potassium, magnesium are all important things to include in the diet of someone who has diabetes. There are many types of beans and several creative ways to incorporate these into your diet.
4. Dark Green Leafy Vegetables
Dark Leafy Greens are another great source of vitamin C, insoluble fiber, magnesium, and calcium. Eating lots of greens is a great way of slowing down the digestive process. Slowing down the digestive process, when you have diabetes, is important because you don’t want to spike your blood sugar. As it turns out, these veggies will also lower your risk for Type 2 diabetes.
Berries are a smart way to ward off sugar cravings and get a healthy dose of antioxidants at the same time. Not only are they great for the diabetic diet they also protect against cancer and heart disease. Berries are great in salads, cereals, mixed nuts, and you can dry them to make a great standalone snack too.
It is important for everyone, but especially diabetics, to get plenty of omega-3 fatty acids. Fish just so happens to be one of the best sources recommended by nutritionists and doctors. Some people cannot eat fish and will need to turn to a supplements instead. For those that can eat fish, it’s best to stick with the cold water fatty types. You will want to avoid eating fried fish due to the breading.
7. Mixed Nuts
As we have already mentioned health fats are great for everyone, including diabetics. The prevention of heart disease, reduced insulin resistance, and stabilized blood sugar are just some of the side effects of consuming mixed nuts.
Some people will soak nuts in water overnight in order to reduce their enzyme inhibitors.
8. Olive Oil
Olive oil is a fantastic when added to salads, or used for cooking. If you’re brave, you can eat a teaspoon full as a supplement or you can add it to your skin for its topical and moisturizing benefits. This Italian favorite is loaded with more than 30 antioxidants and anti-inflammatories. Lastly, its an all natural compound and one of our favorites for helping keep our diabetic friends blood sugars level and insulin sensitivity high.
9. Greek Yogurt
High in protein and usually low in fat, greek yogurt is one of the best foods around for avoiding sugar spikes. Unlike regular yogurt this dairy product has very few carbs and sugars while maintaining a high levels of vitamin D and calcium.