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Diabetic Dieting: 10 Foods to Manage Blood Sugar

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Eating the right foods to avoid spikes in blood sugar is essential for people with diabetes. Although the debate continues as to which diet plans are best for diabetics, many diet experts agree on certain types of foods that are great for managing blood sugar naturally. Always consult your doctor before starting a new diet plan, but here are some foods that are packed with nutrients without high volumes of fats or sugar.

10. Nuts

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Any kind of nut is beneficial in some way for diabetics. Peanuts are actually legumes and not part of the nut family, but they also have benefits. Peanuts contain antioxidants and amino acids in addition to packing a protein punch. Eating nuts such as almonds or walnuts along with carbohydrates, such as pasta, can help slow the absorption of the carbs. This means your blood sugar can stay balanced while you enjoy your meal. These nuts can also minimize the risk of heart disease and lower cholesterol.

9. Berries

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Blueberries are especially good for providing vitamin C, lots of fiber and other antioxidants. In addition to being sweet and delicious, they can also minimize the risk of heart disease and cancer. You can also spring for strawberries, raspberries or blackberries for antioxidants. All of the berries fall low on the glycemic index, which means they can be beneficial for stabilizing your blood sugar.

8. Citrus fruits

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Oranges are around 40 on the glycemic index, and they provide a great source for fiber and vitamin C. You can get the same benefits from grapefruit, and it has an even lower glycemic score of 25. To obtain the maximum benefit from the citrus, be sure to eat the fruit rather than drink the juice. You’ll get the most fiber and you won’t be exposed to any additives or refined sugars that may be added to store-bought juice.

7. Beans

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All of the various forms of beans are high in fiber and protein. Kidney beans, pinto beans, navy beans and black beans can range on the glycemic scale from 13 to 50. Dried beans will have a lower GI than canned beans. They are also high in essential nutrients magnesium and potassium. In addition to controlling your blood sugar, beans can also minimize risk for coronary heart disease.

6. Leafy Greens

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Kale doesn’t have an official glycemic index score, because it falls way down on the scale. The estimated score would fall somewhere less than 5 on the GI scale. Kale also contains more than the recommended dose of Vitamins A and K. This is a food that has been shown to lower blood pressure. Other leafy greens such as swiss chard are also nutrient dense and an excellent source of nourishment for diabetics.

Kara is more than just a do-it-all writer; she's also a jetsetter who has experienced cities and cultures around the world! Find Kara on LinkedIn!

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