12 Foods To Eat if You Have Diabetes
- Greek yogurt – There’s a long term study based on health data from more than 100,000 participants, that found how a daily serving of yogurt is linked to an 18 % lower risk of developing type 2 diabetes.
- Nuts – Research shows how a variety of different nuts consumed on a regular basis can reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad cholesterol levels).
- Broccoli – There isn’t a more nutritious vegetable around than broccoli. Not only does it help manage your blood sugar levels, but there’s a study that shows how consuming broccoli sprouts can help reduce blood glucose in people with diabetes.
- Extra-virgin olive oil – Extra-virgin olive oil contains oleic acid, which is a type of monounsaturated fat that can have a good influence on glycemic management, reduce fasting and post-meal triglyceride levels, and also has antioxidant properties.
- Flaxseeds – Flaxseeds have an insoluble fiber that’s made up of lignans, which are known to decrease the risk of heart disease and improve blood sugar management. There was a review that analyzed 25 randomized clinical trials, that found a significant association between whole flaxseeds supplementation and a slight reduction in blood glucose.
- Strawberries – Strawberries are very high in antioxidants called anthocyanins, which gives them their red color. A 2017 study discovered that a 6-week consumption of polyphenols (which are beneficial plant compounds that are high in antioxidant properties) from strawberries, but also cranberries, improved insulin sensitivity in adults with obesity who didn’t have diabetes. This is very important, mostly because low insulin sensitivity can cause blood sugar levels to become too high.
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