Best Food to Beat High Blood Sugar
People with diabetes should be eating foods that lower high blood pressure and high cholesterol, plus reduce excess weight - some of the triggers that likely contributed to diabetes in the first place.  It is important to limit certin foods & drinks (e.g. soda and candy) but it is vital to pay attention to what you should eat.
A half-cup of black beans delivers more than 7 grams of fiber to help you feel full, stabilise blood sugar, and even lower cholesterol.
They are also a source of calcium, a mineral that can burn body fat. In 1/2 cup of white beans, you will get almost 100mg of calcium - approx 10% of your daily requirement.
Plus, beans make an excellent protein source that is low in saturated fats - that block arteries and can lead to heart disease.
Berries are nature's candy -but unlike sugary confections from the supermarket aisle, they are loaded with fiber and antioxidents called polyphenols. A cup of Blackberries contains an impresssive 7.6 grams of fiber: Blueberries offer 3.5 grams.
A study found that people with heart disease risk factors who ate berries for 8 weeks had a drop in blood pressure and a boost in HDL (good) cholesterol. 
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provide an excellent source of calcium
and vitamin D
- a potent diabeties
curbing combination found in; milk, cottage cheese, and yogurt
. One study found that women who consumed more than 1,200 mg of calcium
, plus more than 800 IU of vitamin D
a day, were 33% less likely to develop diabetes
than those taking in less of both nutrients. You can get these nutrients from other foods, but none combine them as well as dairy does
These chewy fruits are plain looking, brown, and a little sticky. But pop one in your mouth and you'll be rewarded with a sweet taste and delightful texture. They are appreciated by anyone breaking a fast.
Their palate-pleasing nature, combined with a generous supply of fiber (7 dates have 4 grams)
makes them a perfect diabetes-friendly snack
. They also packed with antioxidents
- with more per serving than grapes, oranges, broccoli and peppers
with pecan or walnut halves for a satisfying snack.
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5. Green Veggies
Green vegetables are outstanding sources of fiber.
is an anti-diabetes superhero
. As with other cruciferous veggies, like kale
, it contains a compound called sulforaphane
, which triggers several anti-inflammatory processes that improve blood-sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes
. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane
also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release.
is one of many leafy greens that have been shown to drop the risk of developing diabetes; collards
are another great choice. People who consume more than one serving a day of spinach
and other leafy greens slashed their risk by 14%, compared to people who ate less than 1/2 a serving daily, found one British study. This green is particularly rich in vitamin K
, along with several minerals including magnesium, folate, phosphorus, potassium
, and zinc
. It’s also a good source of the plant chemicals lutein
, and various flavonoids. Although spinach
is technically a rich source of calcium
, another nutrient in spinach called oxalic acid
prevents much of that calcium
from being absorbed, but you can blanch spinach (boil it for just one minute) to reduce this chemical.
This category of veggie is incredibly diverse with choices such as: turnip, mustard and beet greens
, plus chard
Use them in entrees, sandwiches, and salads. Or simply toss mustard, collard, or beet greens
with artichoke hearts
and saute in olive oil.
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, like their bean cousins
, are loaded with fiber
- 1 cup cooked contains an enormous 16 grams. That same cup also delivers close to 360 mcg of folate
, just shy of the 400 mcg that adults need each day.
If you are not a meat eater, lentils
are a good alternative supply of protein
; they also contain a variety of vitamins and minerals.
Add to soup and pasta for extra texture, or enjoy as a side dish in lieu of beans
Like beans, Oats
are a diabetic power food
, because of their fiber
content - 1/2 cup of oats
provides 4 grams.
Research shows that oat
lovers can also lower total and LDL (bad) cholesterol
, plus improve insulin resistance
. All the soluble fiber
contain, slows the rate at which your body can break down and absorb carbohydrates
, which means your blood-sugar
level remains stable.
The easiest way to enjoy oats
is straight from your cereal bowl, but you can also sneak oats
into all kinds of recipes, from pancakes to meat loaf to cookies.
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is a rich source of omega-3 fatty acids
(3 ounces provides as much as 1,800 mg), healthy fats that reduce the risk of heart disease
, reduce your waistline
, reduce inflammation
. and improve insulin resistance
. The American Diabetes Association
recomend eating at least two servings of fish high in omega-3s
a week. Salmon
is is one of the best non-dairy sources of vitamin D
and rich in protein, which keeps you full and prevents blood-sugar spikes. 
Getting plenty of fatty, cold-water fish is critical for everyone, but especially diabetics
are high in omerga-3 fatty acids
that slows the absorbtion of blood-sugar
when eaten with carbohydrates
. Irregular sugar-levels
can also seriously damage your heart.
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Another stunning healthy fish, a 3-ounce piece of tuna
contains 1,300 mg of omega-3s
and a respectable amount of vitamin D
can behigh in mercury
, which could cause problems to your nervous system. To be safe, buy canned light tuna
instead of albacore
, and limit your tuna
intake to 12 ounces a week.
11. Walnuts and Almonds
A research study published in 'Diabetes Care'
in December 2004 showed that including
1 oz. of walnuts
in the diet of patients with type 2 diabetes
, significantly improved their cholesterol profile
, reducing risk of heart disease.
decrease post-meal blood-sugar surges, according to a research study published in 'Journal of Nutrition'
in 2006. The more almonds
consumed, the lower the rise in participants' blood-sugar levels
after eating. Consuming 3 oz. of almonds
with a white bread meal caused a rise in blood sugar
of only 1.6 mmol/L, less than half the rise seen after eating a white bread meal only meal.
| Surprising Good Choices - in Moderation
Some studies have linked peanut butter to reduced diabetes risk. The fibre content of 2 tablespoons has almost 2 grams, may have something to do with it. This classic comfort food contains mostly monounsaturated fat, its considered heart healthy. It contains a high calory-count so pay attention to the serving size.
Rich in antioxidants favonoids, this deceptively decadent sweet may help improve your good and bad cholesterol, plus reduce your blood-pressure. One ounce contains 136 calories and 8.5 grams of fat, so nibble just a little. A great combination; shaved or melted dark chocolate over rasberries or strawberries for a light and healthy dessert.
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