{"id":529,"date":"2022-04-28T15:38:50","date_gmt":"2022-04-28T19:38:50","guid":{"rendered":"https:\/\/health.awesomejelly.com\/?p=529"},"modified":"2022-04-28T15:38:50","modified_gmt":"2022-04-28T19:38:50","slug":"foods-to-eat-to-help-manage-diabetes-t2","status":"publish","type":"post","link":"https:\/\/health.awesomejelly.com\/foods-to-eat-to-help-manage-diabetes-t2\/","title":{"rendered":"18 Foods To Eat To Help Manage Diabetes"},"content":{"rendered":"
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Eat Right<\/p><\/div>\n

Living with diabetes doesn\u2019t have to be a death sentence, and in fact, it can be incredibly manageable through a change of lifestyle and diet. According to the Centers for Disease Control and Prevention<\/em> (CDC),37.3 million Americans<\/a> are living with diabetes, while another 96 million American adults have prediabetes. This means that millions of people would benefit from developing a healthy eating plan that would best suit their health needs.<\/h6>\n
Since diabetes affects your blood sugar, finding ways to manage that, as well as keep control of your weight and other concerns, like high blood pressure and other heart disease risks, following a particular diet could be very beneficial to your overall health.<\/h6>\n
Thankfully, finding foods to eat when you have diabetes doesn\u2019t have to be hard. You just need to find the ones that will best benefit your health condition.<\/h6>\n
Here are 18 foods that can help manage diabetes.<\/strong><\/h6>\n

1. Avocados<\/h2>\n

Avocados tend to be on every \u201cgood\u201d food list, and that\u2019s because they can be very beneficial when it comes to your overall health. Aside from having less than 1 gram of sugar for around 100 grams of this so-called superfood, it also has low carbohydrates but high fiber content. Moreover, it\u2019s known for its health fats which can help you feel fuller longer, while keeping one\u2019s body mass index<\/a> (BMI), the measurement of an individual\u2019s fat, low. Plus, one 2019 study<\/a> that was done in mice found that they contain avocation B (AvoB), which works to reduce insulin resistance.<\/h6>\n

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2. Fatty Fish<\/h2>\n
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Retire News<\/p><\/div>\n

Fish such as sardines, herring, mackerel and anchovies are all considered fatty fish, but the most commonly consumed is salmon. Fatty fish are rich sources of the omega-3 fatty acids<\/a>, DHA and EPA, both of which have major benefits when it comes to heart health. These omega-3 fatty acids have the ability to protect the cells that line the blood vessels, which benefit the arteries, so by consuming these types of fish, you increase the amount of these fats in your system. Eating fatty fish, which is also a good source of high quality protein, is also known to help regulate blood sugar levels, which people with diabetes struggle with.<\/h6>\n

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3. Leafy Greens<\/h2>\n
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Simple Green Smoothies<\/p><\/div>\n

Leafy greens happen to be low in calories, while being extremely nutritious as well. Moreover, they are said to be very low in \u201cdigestible carbs,\u201d which are carbs that are absorbed by the body. This means that eating them won\u2019t significantly affect one\u2019s blood sugar levels. Leafy greens such as kale, spinach, romaine lettuce, bok choy and the like, are also great sources of a number of minerals and vitamins that the body needs. Many times, diabetes patients lack the proper amount of vitamin C, which leafy greens contain. They are also rich in antioxidants and have anti-inflammatory properties as well.<\/h6>\n

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4. Extra Virgin Olive Oil<\/h2>\n
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Toiimg<\/p><\/div>\n

Extra-virgin olive oil has a number of different health benefits, including anti-inflammatory properties, antioxidants, healthy monounsaturated fats, while helping reduce the risk of heart disease and type 2 diabetes. Since the oleic acid, which is a type of monosaturated fat, is said to help improve glycemic management, as well as reducing fasting and post-meal triglyceride levels as well. As a matter of fact, a large analysis<\/a> was done of 32 studies that looked at different types of fat which found that only olive oil reduced the risk of heart disease. Moreover, olive oil also has polyphenols, which is known to protect the cells that line the blood vessels, and at the same time, decrease blood pressure.<\/h6>\n

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5. Greek Yogurt<\/h2>\n
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Parenting<\/p><\/div>\n

In a long-term study<\/a> that looked at health data from over 100,000 participants, researchers found that a single daily serving of yogurt was linked to an 18 percent lowered risk of developing type 2 diabetes. Moreover, for those whose goal is to lose weight, Greek yogurt is also touted to help people lose weight. It has high levels of both protein and calcium, while also having a special type of fat known as conjugated linoleic acid<\/a>, or CLA, known to keep people feeling fuller for longer periods of time. It is also considered a low-carb food, which only 6-8 grams of carbohydrates per serving. Yogurt may also help people keep their blood sugar levels lower, reducing the risk of heart disease and weight management, which is important for those with diabetes.<\/h6>\n

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6. Eggs<\/h2>\n
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Healthline<\/p><\/div>\n

Eggs, or at least the yellow portion of an egg, often get a bad rap when it comes to cholesterol risk, but adding eggs to your diet on a regular basis can actually help lessen the risk of heart disease. Eggs actually have a number of good health benefits such as decreasing inflammation, increasing your HDL or \u201cgood\u201d cholesterol, and improving insulin sensitivity. A 2019 study<\/a> found that consuming a low carb, high fat breakfast of eggs can even help those with diabetes manage their blood sugar levels throughout the day. Furthermore, an older study found that people with diabetes and heart disease that consumed at least 6 to 12 eggs per week doesn\u2019t increase heart disease, while new research<\/a> even shares that it may reduce the risk of stroke.<\/h6>\n

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7. Chia Seeds<\/h2>\n
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Charismatic Planet<\/p><\/div>\n

Chia seeds are considered to be a \u201csuper food\u201d and for good reason. Aside from being highly nutritious, they are loaded with antioxidants, lower risk of heart disease, as well as containing vital nutrients that support bone health, like calcium, magnesium and phosphorus. They can also help reduce blood sugar, due to their generous viscous fiber<\/a> content, which is highly beneficial to those with diabetes. A study<\/a> involving 77 adults that were either overweight or obese, with a type 2 diabetes diagnosis, consumed chia seeds that supported their weight loss and maintained good glycemic control.<\/h6>\n

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8. Nuts<\/h2>\n
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Diabetes Self Management<\/p><\/div>\n

Founder of Eat Well to Be Well, located in Osage City, Kansa, Cheryl Mussatto RD, shared that \u201cNuts are a super snack for people with diabetes because they\u2019re the total package \u2013 low in carbs and high in protein, fiber, and healthy fat \u2013 and they create a feeling of fullness.\u201d Nuts are both nutritious and delicious, while also being low in net carbs and high in fiber. When it comes to diabetes, a study<\/a> done in 2019 that involved over 16,000 participants with type 2 diabetes found that eating tree nuts \u2013 like almonds, hazelnuts, walnuts, and pistachios \u2013 reduced their risk of heart disease and death. More research also found that nuts can improve blood glucose levels too, making them a great addition to a well-balanced meal.<\/h6>\n

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9. Beans<\/h2>\n
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Healthline<\/p><\/div>\n

When it comes to a health diabetes diet, beans are considered a super food due to their protein and fiber content. Beans are also rich in B vitamins, as well as other minerals like potassium, magnesium, and calcium. Plus the fact that they are incredibly affordable and have a low glycemic index makes them even that much more attractive when it comes to adding them to a diabetic diet. A study<\/a> with 3,000 participants that were considered at high risk of cardiovascular disease that consumed legumes were found to lessen their chance of developing type 2 diabetes.<\/h6>\n

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10. Flaxseeds<\/h2>\n
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Medical News Today<\/p><\/div>\n

Flaxseeds are yet another type of seed that\u2019s considered a \u201csuper food.\u201d That\u2019s because these tiny seeds contain a large amount of vitamins and minerals, including omega-3 fats, fiber, and thiamine<\/a>, which is a B vitamin that helps energy metabolism and cell function. They also have insoluble fiber made up of lignans, that can help lessen the risk of heart disease while improving blood sugar management. In a review<\/a> that analyzed 25 randomized clinical trials saw a significant link between flaxseed supplementation and lowering of blood glucose. Overall, flaxseed is highly beneficial for both your gut and heart health, insulin sensitivity, as well as making you feel fuller for longer periods of time.<\/h6>\n

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11. Broccoli<\/h2>\n
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Greatist<\/p><\/div>\n

Say what you will about broccoli, but this cruciferous vegetable is actually both nutritious and delicious. Just one half cup of cooked broccoli contains just 27 calories, but 3 grams of digestible carbs and other vital nutrients such as magnesium and vitamin C. It is also known to help people manage their blood sugar levels. One study<\/a> found that eating broccoli sprouts reduced blood glucose in those with diabetes. Most probably, this is due to sulforaphane, a chemical found in cruciferous veggies such as broccoli and other sprouts.<\/h6>\n

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12. Squash<\/h2>\n
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Healthline<\/p><\/div>\n

Squash has a number of different varieties, yet all of them are as nutritious as the next. They are low in calories while also have a low glycemic index. They also contain beneficial antioxidants, and have a lower sugar content than sweet potatoes, which make them a good alternative when needed. They are also high in fiber, which can help improve one\u2019s blood sugar levels. Although there aren\u2019t enough studies that have been done to adequately confirm all the health benefits of squash when it comes to diabetes, the ones that are available prove that they are still a healthy addition to any diet.<\/h6>\n

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13. Strawberries<\/h2>\n
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Immediate<\/p><\/div>\n

Strawberries are one of the fruits highest in the anthocyanins antioxidants, which is what gives them their vibrant red color. But more than that, they contain polyphenols, a beneficial plant compound that also has antioxidant properties. A 2017 study<\/a> observed a 6-week consumption of polyphenols<\/a> from strawberries and cranberries that helped improve insulin sensitivity in overweight and obese adults who were yet to be diagnosed with diabetes. They are also a rich source of vitamin C while being low in sugar to help improve insulin resistance.<\/h6>\n

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14. Cinnamon and Turmeric<\/h2>\n
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Chat Elaine<\/p><\/div>\n

For centuries, spices have proven to be powerful tools when it comes to helping control diabetes. Cinnamon and turmeric are spices that can be easily added to your diet, whether consumed with food or as a tea. Not only do they add flavor to your food, they can lower blood sugar levels which helps improve insulin sensitivity while reducing hemoglobin A1c levels<\/a>. They can also help reduce the risk of developing heart disease, while benefiting kidney health at the same time.<\/h6>\n

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15. Apple Cider Vinegar<\/h2>\n
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Emedi Health<\/p><\/div>\n

People have long touted apple cider vinegar for it\u2019s supposed number of health benefits. It\u2019s made from apples where the sugar in the fruit is fermented into acetic acid. A meta-analysis<\/a> of six studies that included 317 individuals with type 2 diabetes found how vinegar has advantageous benefits on fasting blood sugar levels and HbA1c. Moreover, apple cider vinegar has other favorable benefits such as antioxidant and antimicrobial effects. Just make sure to mix it with water or food before taking it, as it can harm your esophagus if taken alone.<\/h6>\n

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16. Garlic<\/h2>\n
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The Kitchen Community<\/p><\/div>\n

Garlic is usually associated with heart health, but given that heart health and diabetes are linked, this small but nutritious vegetable is helpful when it comes to diabetes as well. Research has found that it helps improve blood glucose management, stabilizing fasting blood sugar levels, while aiding in the regulation of cholesterol.\u00a0 It can also help reduce high blood pressure, which is another health condition often associated with diabetes.<\/h6>\n

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17. Shirataki Noodles<\/h2>\n
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Healthline<\/p><\/div>\n

Shirataki noodles have recently been on the rise as a substitute for the usual starchy pasta noodles that are normally full of gluten. Not only are they great for weight management and diabetes, they are also high in glucomannan fiber, which is an extract of konjac root. Grown in Japan, this plants is processed and shaped into either noodles or rice. Since glucomannan is a viscous fiber, it leaves you feeling fuller and more satisfied for longer periods of time as well. A study<\/a> also found that this type of fiber managed to reduce levels of fasting blood glucose, cholesterol, and serum insulin in diabetic rats.<\/h6>\n

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18. Whole Grains<\/h2>\n
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Bakery and Snacks<\/p><\/div>\n

Although most people believe that having any type of grain, more so refined grains, is not allowed for those with diabetes, this is not exactly true. While most doctors will recommend avoiding refined grain foods like white rice, white bread, and other \u201crefined wheat\u201d products, whole grains may actually be beneficial for those with diabetes. High fiber foods such as rolled oats and whole grain breads are okay to consume due to their role in decreasing the risk of heart disease, stroke, and type 2 diabetes. Like any other food, they should not be eaten in excess and are best when mixed with the proper amount of protein and healthy fats.<\/h6>\n","protected":false},"excerpt":{"rendered":"

Living with diabetes doesn\u2019t have to be a death sentence, and in fact, it can be incredibly manageable through a change of lifestyle and diet. According to the Centers for Disease Control and Prevention (CDC),37.3 million Americans are living with diabetes, while another 96 million American adults have prediabetes. This means that millions of people would benefit from developing a healthy eating plan that would best suit their health needs. Since diabetes affects your blood sugar, finding ways to manage that, as well as keep control of your weight and other concerns, like high blood pressure and other heart disease <\/p>\n","protected":false},"author":1,"featured_media":530,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[72,60,32,35],"yst_prominent_words":[],"_links":{"self":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts\/529"}],"collection":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/comments?post=529"}],"version-history":[{"count":0,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts\/529\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/media\/530"}],"wp:attachment":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/media?parent=529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/categories?post=529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/tags?post=529"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/yst_prominent_words?post=529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}