Top 10 Foods for Diabetics to Lower Blood Sugar Levels

Top 10 Foods for Diabetics to Help Lower Blood Sugar Levels

Written by JJ Smith, certified weight management specialist (NESTA) and nutritionist (ANA)

Posted August 15th, 2022 under Health and Wellness

Are There Foods for Diabetics to Help Lower Blood Sugar Levels?

If you have diabetes, you are aware of how difficult it can be to maintain a healthy balance between your diet and blood sugar levels. Diabetics understand there are certain foods that produce significant spikes in blood sugar while others actually lower it. Many people go through trial and error with their diet for years before they find what works for them. Fortunately for you, I’ve done the research on what foods you should be eating if you have diabetes.

In this blog, I’ll share with you my top 10 foods diabetics should be eating to lower blood sugar levels and lower the risk of heart disease and type 2 diabetes. Foods high in fiber, potassium, magnesium, vitamin C, and calcium are the healthiest choices for someone with diabetes. These nutrients aid in the regulation of blood sugar, blood pressure, and cholesterol.

Knowing the right foods to eat to lower blood sugar levels is the start but you should also consider incorporating a dietary supplement like my Blood Sugar Focus that helps maintain your health, weight and energy naturally. Blood Sugar Focus combined with a healthy eating plan can help lower the risk of heart disease, type 2 diabetes, and ultimately help you reverse diabetes. The keys to a healthy eating plan to help reverse diabetes and lower blood sugar levels include:

  • Portion control is essential.
  • Select nutritious foods to maintain a healthy weight and heart.
  • Routinely consume meals and snacks by meal prepping.
  • Take Blood Sugar Focus daily.

List of Top 10 Foods

If you have diabetes, you can still eat the foods you love as long as you monitor your blood glucose levels to stay safe. By including these ten items in your regular diet, you can provide your body with the nutrition it needs so you can occasionally indulge.

  1. Avocados
    Monounsaturated fatty acids (MUFAs), which have been demonstrated to increase “good” HDL cholesterol, make up the majority of the fats in avocados. Additionally, MUFAs help lower blood pressure, “bad” LDL cholesterol, and triglyceride levels. People may feel fuller for longer thanks to avocados, which can reduce their overall calorie intake.
  2. Beans
    Beans are a “superfood” that contains high-quality carbohydrates, low-fat protein, and soluble fiber, as well as magnesium and potassium. Beans help to stabilize blood sugar levels and suppress hunger, as well as improve blood sugar control and lower blood pressure. Beans are cheap and extremely versatile. Add different types of beans to veggie-packed salads and soups, such as black, pinto, garbanzo, or cannellini. Although beans contain carbohydrates, 1/2 cup contains the same amount of protein as an ounce of meat without the saturated fat. You can use canned beans to save time, but be sure to drain and rinse them first to get rid of as much salt as you can.
  3. Berries (Strawberries, Blueberries)
    Consider having a cup of strawberries as a snack if you’re craving something sweet. Berries are a rich source of phytochemicals, which are organic compounds that help shield cells from harm. Berries make us feel full because they are low in calories, high in fiber, and contain a lot of water. They are a wise decision to aid with weight management. Due to their high antioxidant content, strawberries have been demonstrated to lower post-meal insulin and cholesterol levels.
    With good reason, blueberries are considered a “superfood.” The antioxidant and fiber content of blueberries’ carbs results in a lower glycemic reaction than that of many other fruits. Consuming berries on a regular basis could help with insulin resistance, whether it be blueberries, strawberries, or other berries. This may lower the chance of developing diabetes in people with pre-diabetes or a family history of the disease, and it may also help people with diabetes manage their insulin resistance.
  4. Greek Yogurt
    To stay healthy and help manage diabetes, it’s important to keep a variety of beneficial bacteria in the GI tract. Yogurt has a lot of advantages. It is abundant in calcium, protein, potassium, magnesium, and vitamin D, among other nutrients. Magnesium and protein are two essential nutrients for managing diabetes. Magnesium improves insulin sensitivity while protein gives you a feeling of fullness, which may help control your blood sugar levels. Consuming yogurt with live bacteria cultures is among the greatest ways to obtain probiotics. Skip the flavored or fruited yogurt, and choose greek yogurt for higher levels of protein, and avoid added sugars.
  5. Leafy Greens (Spinach, broccoli)
    Non-starchy vegetables are a great way to fill up on food without packing on the calories or carbs. For people with diabetes, leafy greens are among the greatest low-carb vegetables to include. The vitamins C and K, calcium, iron, and potassium are particularly abundant in leafy greens including leaf lettuce, spinach, kale, and arugula. They also include fiber and antioxidants. One of the best sources of magnesium is spinach, which your body uses to more effectively absorb blood sugars and lower blood sugar levels. Along with other essential elements, this leafy green is also rich in vitamin K and folate. This suggests that regardless of how much you consume, your blood sugar level won’t increase significantly.
  6. Nuts (Almonds, Walnuts)
    In need of a fast snack? Pick up a handful of nuts, like almonds or walnuts. The little amount of carbohydrates in nuts is slowly absorbed by the body due to the presence of fiber, protein, and fat, preventing blood sugar spikes. Healthy unsaturated fats, fiber, and magnesium—which is known to aid in carbohydrate metabolism—are all present in nuts.
    Nuts won’t cause your blood sugar levels to rise because they are abundant in fiber and most of them contain few digestible carbohydrates. Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts are the finest nuts for diabetics. Keep daily portions to one ounce or less; one ounce of nuts can provide plenty of essential healthy fats and aid in controlling appetite. Additionally, they provide fiber and magnesium. Omega-3 fatty acids can be found in some nuts and seeds, including flaxseeds and walnuts. Due to their high polyunsaturated fat content, walnuts in particular have been demonstrated to help prevent heart disease and also lower blood sugar levels. It has been demonstrated that these beneficial fats can halt the onset and progression of diseases including diabetes and heart disease.
  7. Oatmeal
    Minerals and vitamins like magnesium, B vitamins, chromium, iron, and folate are abundantly found in whole grains. They also provide a lot of fiber. Whole grains include things like whole oats, quinoa, and barley.
    Oats are a remarkably nutrient-dense food that are rich in significant vitamins, minerals, and antioxidants. Lower levels of “bad” (LDL) and total cholesterol, as well as a sense of fullness and an increase in good gut bacteria, are all advantages of eating oats. Oats’ soluble fiber inhibits the stomach’s digestion of food’s glucose, which may aid with blood sugar regulation.
  8. Quinoa
    The nutrient-dense seed quinoa is frequently referred to as an ancient grain. White pasta or white rice can be easily swapped out for this protein-rich whole grain. Quinoa’s increased fiber and protein cause it to digest more slowly, keeping you fuller for longer and preventing blood sugar spikes. Quinoa is also regarded as a complete protein due to its uncommon inclusion of all nine required amino acids for muscle growth in plant-based protein sources. Similar to rice, quinoa cooks quickly and is frequently served as a side dish. It contains magnesium, iron, fiber, and B vitamins and is gluten-free. If you haven’t tried it yet, you can have quinoa for breakfast in place of your healthy oats or even mix it with your favorite vegetables to eat cold or hot.
  9. Salmon
    In addition to being strong in protein, salmon is also a good source of omega-3 fatty acids, which helps protect your heart by reducing blood pressure and raising cholesterol levels. These beneficial properties can also be obtained from other fatty fish that contain omega-3 fatty acids, including tuna, mackerel, and sardines. This is crucial for diabetics because they are at an increased risk for cardiovascular disease.
  10. Sweet Potatoes
    Sweet potatoes are a great source of fiber, vitamin A, and vitamin C. The anti-inflammatory properties of anthocyanin (a group of antioxidants found in red, purple, and blue fruits and vegetables) and other color-related pigments make them important for human health. Replace white potatoes in your favorite dishes with sweet potatoes for a lower glycemic alternative.

You can eat a number of items that are suitable for diabetic diets. Check out more simple food swaps to help lower blood sugar levels suggested by WebMD. It’s more beneficial to concentrate on the things you can and should eat rather than the foods to avoid when you have diabetes. These 10 foods are nutrient-dense powerhouses that can assist you in maintaining good blood sugar levels along with Blood Sugar Focus.

Hopefully the list of Top 10 Foods Diabetics Should Be Eating to Help Lower Blood Sugar Levels and adding Blood Sugar Focus to your daily routine has helped guide you in taking further control of your health. If you have additional questions, post them on the JJ Smith Facebook Community page.