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6 Healthy Foods That Can Help Keep Your Diabetes Under Control

6 Healthy Foods That Can Help Keep Your Diabetes Under Control

Just because you're diabetic doesn't mean you have to give up having good food. Here are some food types you can include in your diet that are delicious as well as healthy for you.

100 million Americans suffer from diabetes, according to Centers for Disease Control and Prevention, and if you're one of them, you know how hard it is to manage the disorder. Constantly being pumped with medication or insulin has probably taken a toll on you.

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With so many things you have to deal with on a daily basis, from work to home, trying to figure out how to keep your diabetes under control make life harder than it already is. Especially when it comes to what food you can eat and those that you can't. There are numerous dietary restrictions for those suffering from diabetes. Yet, there is also a world of food that can be delicious and yet help keep your diabetes in check.

1. Eggs

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Eggs have already been proven to have amazing health benefits. From curbing hunger to aiding in healthy hair growth, eggs are truly amazing. In fact, they also decrease inflammation, improve insulin sensitivity, increase your good cholesterol and reduce your bad cholesterol. 

One study published in NCBI stated that including eggs in your diet can improve your blood lipid and blood glucose profiles. The full benefits apply when both the yolk and the egg whites are eaten. A bonus is that they can reduce the risk of heart disease, which is more prevalent among women. 

2. Turmeric

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Turmeric isn't just a spice good for adding flavor to food. In addition to being a powerful anti-oxidant, it's active ingredient, curcumin, has the ability to reduce inflammation and reduce heart disease. One NCBI study, using 100 participants, found that the curcumin was essential in lowering blood sugar levels.

Another study published by NCBI found that poor kidney health, brought on by diabetes, was also being improved by the spice. However, since the human body can't absorb curcumin very well directly, using turmeric and black pepper in food can boost absorption rate by as much as 2,000%.

3. Strawberries

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Delicious and juicy, munching on this fruit can help keep your diabetes under control. High in anthocyanins, an antioxidant and what gives the berries their color, strawberries can help reduce cholesterol and insulin levels after a meal.

This claim was supported by a study done to find the effect of anthocyanins on insulin levels in the body. Additionally, they improve blood sugar and can help reduce inflammation related to heart disease. 

4. Chia seeds

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These may be one of the best foods for those suffering with diabetes. High in fiber and low in carbs, it can keep your blood sugar low. It does this by slowing down the rate at which your food moves through your gut.

As a result, even as the symptoms of the disease are kept under control, it helps you lose weight. The fiber content in the seeds can reduce appetite and hunger pangs. Even having this with other food can decrease the number of calories you absorb from other items in your meal.

5. Fatty fish

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If you are a fan of fish and have diabetes, then it's a match made in heaven. Fatty fish is one of the healthiest foods in the world. The American Diabetes Association says that eating salmon, sardines, herring, anchovies, and mackerel can improve your blood sugar control and blood lipids because these are packed with omega-3 fatty acids. 

The acids are also beneficial for improving heart health. Since those who are diagnosed with diabetes also have an increased risk of strokes and heart disease, introducing this into at least one meal can be helpful.

6. Leafy green vegetables

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Everyone knows various health benefits of leafy green vegetables like spinach, kale and more. But for diabetics, the selling point of leafy green vegetables is the fact that they are low in digestible carbs which can raise blood sugar levels. They also contain vitamin C which can reduce inflammation, blood pressure and fasting blood sugar levels, according to a study posted by NCBI

Are there any other foods that diabetics can eat?

There are actually many other options available to diabetics. All of them have the ability to reduce blood sugar levels and keep your heart healthy. Healthline and Medical News Today list them: 

- Cinnamon

- Beans

- Walnuts

- Citrus fruits

- Sweet potatoes

- Probiotic yogurt

- Broccoli

- Flaxseeds

- Apple cider vinegar

However, it is essential that you visit your doctor once before including any of these foods in your diet. Your doctor will be able to let you know whether certain foods will affect other pre-existing conditions or not.  
 
References:

https://www.cdc.gov/media/releases/2017/p0718-diabetes-report.html

https://www.ncbi.nlm.nih.gov/pubmed/21134328

https://www.ncbi.nlm.nih.gov/pubmed/25374024

https://www.ncbi.nlm.nih.gov/pubmed/23828329

https://www.ncbi.nlm.nih.gov/pubmed/21736853

https://www.ncbi.nlm.nih.gov/pubmed/18287346

https://www.ncbi.nlm.nih.gov/pubmed/26170625

http://care.diabetesjournals.org/content/42/Supplement_1/S46

https://www.healthline.com/nutrition/16-best-foods-for-diabetics

https://www.medicalnewstoday.com/articles/324416.php

https://www.webmd.com/diabetes/features/diabetic-diet-6-foods-control-blood-sugar

Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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