Nutrition and Diabetes: 10 Foods to Help Glucose Control

It’s no secret that diabetes is a challenging condition that requires continuous care.

What’s more, food choice plays a key role in glucose control. Therefore, maintaining a balanced and healthy diet is essential to control blood sugar levels and minimize complications associated with diabetes.

For most people living with diabetes, choosing food can be a headache. The good news is that food can become your great ally in maintaining glucose control and improving quality of life.

In this post I made a selection of 10 specific foods that can easily be included in your main meals and make all the difference. So, get ready to discover how small changes to your diet can have a big impact on glucose control. Follow along!

What is diabetes mellitus?

It is important to know what diabetes mellitus or simply diabetes is. It is a chronic condition, that is, it has no cure and affects the way the body deals with blood glucose. Remembering that glucose is the main source of energy for our body’s cells. However, for glucose to be used by cells, it is necessary to produce a hormone called insulin in the pancreas.

Therefore, when a person is diagnosed with diabetes, their body has problems with the production or action of this hormone. Due to this, blood glucose levels may increase.

Can a diet reverse the effects of diabetes?

As previously mentioned, diabetes is a condition that has no cure. Therefore, a person who has been diagnosed with this condition will from that moment on always be diabetic. However, it is possible to have better glucose control by following a balanced diet, practicing physical activity regularly and following medical treatment, where necessary.

Furthermore, a balanced diet not only helps you have better glucose control, it also prevents spikes in your blood concentration.

Food selection for a diabetes control diet

Now that you can see how foods can make a difference in managing diabetes, how about getting to know them more closely? Check out the list below!

1.Fish rich in omega 3

Fish are rich in protein and do not affect blood sugar. In addition, active sources of omega 3, which help prevent cardiovascular problems and have anti-inflammatory effects. When buying, choose salmon, tuna, trout and halibut.

2.Avocado

You will definitely agree with me that avocado is a wonderful fruit that goes with everything! It can easily be included in your main meals. It is a fruit that has little sugar, contains healthy fats and reduces the risk of metabolic syndrome.

3.Red fruits

Among red fruits, we can mention strawberry, raspberry, cherry and cherry, which have low glycemic load and contain antioxidants. Also, anthocyanin, the substance responsible for giving them that red color, helps reduce glucose, cholesterol and insulin levels after a meal.

4.Chia and flax seeds

Seeds are sources of micronutrients, fiber, flavonoids and antioxidants. It is worth mentioning that fiber slows down the digestive process and reduces the absorption of glucose in the intestine. They also promote the feeling of satiety and help with weight control diets.

5.Almonds and chestnuts

This type of food is rich in protein, healthy fats and fiber, which makes it an excellent option for those who have diabetes and want to have better glucose control. Due to its low glycemic index, it is an excellent alternative to include in your snack.

6.Whole grains

Foods such as brown rice, oats, wheat and quinoa offer substantial health benefits. Even though they have the same amount of calories as their refined versions, their richness in fiber results in lower blood glucose spikes. Furthermore, they are rich in essential nutrients and phytochemicals. However, for people with diabetes, consumption should be moderate due to its medium glycemic load.

7.Cinnamon

Cinnamon offers several benefits for those who want to control their glucose levels. Its active components can improve insulin sensitivity, stabilize glucose levels after meals and slow digestion, helping to manage sugar spikes. Additionally, its antioxidant properties can protect cells from damage.

8.Eggs

Another option that is not only delicious, but also very versatile! This food is an excellent source of protein. It is also rich in vitamin B2, A, B5, B12, D,zinc, phosphorus, choline and omega 3. And of course, I couldn’t fail to mention that it helps regulate cholesterol and blood sugar.

9.Broccoli

We could say that broccoli is a somewhat controversial food, as many either love it or hate it! It offers several advantages in glucose control, thanks to its low glycemic index and high fiber content, which help keep blood sugar levels stable. Likewise, its antioxidants and the presence of magnesium contribute to glucose regulation and better insulin sensitivity.

10.Yogurt

Lastly, we have yogurt, which is a probiotic that contributes to intestinal health. It is also rich in calcium and protein that helps reduce appetite and control weight.

Nutrition and Diabetes 10 Foods to Help Glucose Control

Conclusion

As we have seen, managing diabetes is a challenging journey, but smart food choices can be a great ally on this path. By including foods such as fish rich in omega 3, avocado, berries, among others, you promote better overall health.

Remember, small changes in your diet can make a big difference in your glucose control. Follow these simple tips and get ready to reap the benefits of a healthy, balanced diet.