Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled.

However, it’s also important to eat foods that help prevent diabetes complications like heart disease.

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. You can still take pleasure from your meals without feeling hungry or deprived.


Whether you’re trying to prevent or control diabetes, your nutritional needs are virtually the same as everyone else, so no special foods are necessary. But you do need to pay attention to some of your food choices—most notably, the carbohydrates you eat.

The second most important thing you can do is to lose a little weight.

Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of well-being. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. The bottom line is that you have more control over your health than you may think.

However, a diabetic diet doesn’t have to be complicated and you don’t have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes.

Here are 10 best foods to control diabetes;

  1. Fatty Fish – Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke.
  2. Leafy greens – Leafy green vegetables are rich in nutrients and antioxidants that protect your heart and eye health.
  3. Eggs – Eggs improve risk factors for heart disease, promote good blood sugar control, protect eye health and keep you feeling full. Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.
  4. Greek Yogurt – Greek Yogurt promotes healthy blood sugar levels, reduces risk factors for heart disease and may help with weight management. They are a great dairy choice for diabetics.
  5. Nuts – Nuts are a healthy addition to a diabetic diet. They are low in digestible carbs and help reduce blood sugar, insulin and LDL levels.
  6. Broccoli – is one of the most nutritious vegetables around. Broccoli is a low-calorie, low-carb food with high nutrient value. It is loaded with healthy plant compounds that can protect against various diseases.
  7. Extra-virgin Olive Oil – Extra-virgin olive oil contains healthy Oleic acid. It has benefits for blood pressure and heart health.
  8. Flaxseeds – Flax-seeds are an incredibly healthy food. Flaxseeds may reduce inflammation, lower heart disease risk, decrease blood sugar levels and improve insulin sensitivity.
  9. Apple Cider Vinegar – ACV has many health benefits. Apple cider vinegar can improve insulin sensitivity and lower blood sugar levels. It may also help you feel full for longer.
  10. Strawberries – Strawberries are one of the most nutritious fruits you can eat. Strawberries are low-sugar fruits that have strong anti-inflammatory properties and may help reduce heart disease risk.

Others include: garlic, turmeric, chia seed, cinnamon, etc.

Uncontrolled diabetes increases your risk of several serious diseases. However, eating foods that help keep blood sugar, insulin and inflammation under control can dramatically reduce your risk of developing complications.

Do not sugar coat it!



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