Diabetes - Change your food, change your life! Studies on 10 Top Food Choices for Diabetics

Kimberly England's picture
Diabetes glucose checker

Every day, more and more diabetics are changing their food choices and diets for health and longevity. The old stale designs of “pricking a finger” to test glucose levels becomes tired and worn out, and quite frankly, bothersome. So, consider these 10 Top Food Choices to battle Diabetes and put an end to it once and for all!

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Diabetics are always learning about food choices and demanding healthy requirements. So much so, it’s “breaking the food industries old ways of production” and forcing them to the brink of change for the people’s needs instead of the other way around.

As more and more households are choosing fresh organic, home grown, toxin free live foods, they are living healthier and beating the dis-ease.

Living with diabetes does not have to mean feeling deprived anymore. With more knowledge, people can learn to balance meals and make healthier food choices while still including the foods they enjoy and living life to its fullest.

Balancing certain foods to maintain good health, can help people with diabetes manage their blood sugar levels and even sever ties with the dis-ease or prevent future complications.

A diet rich in vegetables, fruits, and healthful proteins can have significant benefits for people with diabetes. Also try walking, fitness, nature and other means to get healthy and fit.

According to Medical News Today, they recommend the 10 Top foods for Diabetics and looks at some of the best foods for people with diabetes to eat and put balance back in their well-being and life.

Diabetics can manage their blood sugar levels by making beneficial food choices.

Both sugary and starchy carbohydrates can raise blood sugar levels, but people can choose to include these foods in the right portions as part of a balanced meal plan.

For those with diabetes, it is important to monitor the total amount of carbohydrates in a meal. Carbohydrate needs will vary based on many factors, including a person's activity levels and medications, such as insulin.

A dietitian can recommend specific carbohydrate guidelines to best meet a person's needs. However, as a general rule, people should try to follow the Academy of Nutrition and Dietetics' MyPlate guidelines and include no more than a quarter plate of starchy carbs in one meal.

For people who have diabetes, the key to a beneficial diet, according to the American Diabetes Association (ADA), is as follows:
• Include fruits and vegetables.
• Eat lean protein.
• Choose foods with less added sugar.
• Avoid trans fats.

Below is a list of some fruits, vegetables, and foods with less added sugar.
1. Green leafy vegetables

In an abstract by The National Institute of Health, some researchers say that eating green leafy vegetables is helpful for people with diabetes due to their high antioxidant content and starch-digesting enzymes.

2. Whole grains

3. Fatty fish

The ADA report that a diet high in polyunsaturated and monounsaturated fats can improve blood sugar control and blood lipids in people with diabetes.

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4. Beans

5. Walnuts

A study from 2018, suggested that eating walnuts is linked with a lower incidence of diabetes.

6. Citrus fruits

Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antidiabetic effects of oranges.

7. Berries

Studies have found chronic levels of oxidative stress in people with diabetes. Oxidative stress occurs when there is an imbalance between antioxidants and unstable molecules called free radicals in the body.

8. Sweet potatoes

9. Probiotic yogurt

One review study suggested that consuming probiotic foods may reduce inflammation and oxidative stress, as well as increase insulin sensitivity.

10. Chia seeds
People often call chia seeds a superfood due to their high antioxidant and omega-3 content. They are also a good source of plant-based protein and fiber.

In one small-scale randomized controlled trial from 2017, people who were overweight and had type 2 diabetes lost more weight after 6 months when they included chia seeds in their diet compared with those who ate an oat bran alternative.

The researchers therefore believe that chia seeds can help people manage type 2 diabetes.

People can sprinkle chia seeds over breakfast or salads, use them in baking, or add water to make a dessert.

Personally, soaking chia seeds and drinking them as a liquid is highly beneficial and an option. It pulls out cholesterol/fat, produces more energy for workouts and provides better skin and digestion.

Chia seeds are highly beneficial for oral and dental health also, which is required for overall good health.

As always, making healthy choices, eating raw organic food free of hormones, BPA and other toxicities is always the best choice.

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