Nutrition plays an important role in maintaining and controlling blood sugar levels in diabetes patients.
Foods That Help Control Blood Sugar
Nutrition experts on Mnn website state that maintaining a healthy lifestyle, exercising, and a balanced diet can help control blood sugar levels. Particularly, patients with high blood sugar should adhere to a diet rich in protein and healthy fats, as well as carbohydrates. These essential nutrients are abundant in the following foods:
1. Tea
Animal studies have shown that black, green, white, and oolong teas help control blood sugar levels. One study found that drinking six cups of tea daily for eight weeks resulted in a 15-20% reduction in blood sugar levels in patients with high blood sugar. Therefore, doctors recommend maintaining the habit of drinking tea, both as a traditional practice and as an active role in blood sugar control.
2. Dark Chocolate
Dark chocolate helps maintain stable blood sugar levels. (Photo: Mnn)
Limiting sugar is crucial when managing diabetes. Therefore, many may be surprised to learn that chocolate can be part of a diabetes-friendly diet.
One study indicated that individuals who consumed the most chocolate had a 31% lower risk of developing diabetes and significantly reduced risks of heart disease and stroke compared to those who ate the least.
Another study showed that consuming about 10 grams of flavonoid-rich cocoa powder daily (approximately 1.5 tablespoons) could lower LDL cholesterol and triglycerides in diabetes patients.
However, it is essential to remember that chocolate also contains fats and sugars, so it is advisable to limit consumption to a small square (around 28 grams) each day.
3. Vinegar
Research from scientists at Arizona State University revealed that vinegar has effects similar to diabetes medications.
4. Nuts
Diabetes patients consuming carbohydrate-rich foods from nuts can gradually reduce their blood sugar levels. Nuts are a source of healthy protein and also contain many other nutrients such as vitamin E and selenium. Doctors suggest that adding nuts is a smart food choice for a healthy lifestyle.
5. Legumes
Legumes provide soluble fiber beneficial for diabetes patients.
Legumes are an excellent source of soluble fiber and a low-glycemic protein source, making them ideal for preventing significant spikes in blood sugar levels.
The higher fiber content in foods helps slow down the rise in blood sugar because the body takes longer to break down fibrous foods.
A half-cup serving of black beans contains about 19 grams of carbohydrates, 110 calories, 1 gram of fat, and nearly 7 grams of protein.
6. Oatmeal
Oatmeal contains beta-glucan, a soluble fiber beneficial for heart health. This makes oatmeal an excellent food for preventing spikes in blood sugar levels. Beta-glucan in oatmeal has also been shown to improve blood sugar control and increase feelings of fullness. Choose steel-cut oats or old-fashioned oats as instant oatmeal may contain added sugars.
A half-cup of dry oatmeal contains 150 calories, 27 grams of carbs, 5 grams of protein, and 2.5 grams of fat. While the carb content may seem high, it is a complex carbohydrate, meaning it is digested more slowly by the body and provides a steadier release of sugar into the bloodstream.
A standard serving for diabetes patients is 1/2 cup of cooked oatmeal. Enjoy it at breakfast or add it to smoothies.
7. Salmon
Salmon is a rich source of essential nutrients. A cooked serving of salmon contains 155 calories, 0 carbohydrates, 21.6 grams of protein, and 6.91 grams of fat. Salmon is also rich in vitamin D, and maintaining a healthy level of vitamin D is crucial. Low levels of this vitamin are associated with type 2 diabetes.
Salmon is nutrient-rich and provides abundant omega-3 fatty acids.
Fish is also a rich source of omega-3 fatty acids. Omega-3 fatty acids found in fatty fish, such as salmon, can improve heart health. This is particularly important for those with diabetes as it reduces the risk of heart disease.
8. Oranges
Oranges are a source of pectin, a soluble fiber that has been shown to lower LDL cholesterol levels. Oranges are a low-glycemic food with a glycemic load of 4.
An orange is not a low-carb food. It contains about 18 grams of carbs, plus 72 calories, 1.45 grams of protein, and less than 0.2 grams of fat. Oranges provide other essential nutrients, including vitamin C.
It is advisable for diabetes patients to eat whole fruits instead of fruit juices to gain the additional fiber and antioxidants that can help prevent cell damage and minimize any impact on blood sugar levels.
9. Kale
Among all the greens that can be enjoyed in a diabetes diet, kale is a smart choice. Kale provides a wide range of essential nutrients, including vitamins A, C, E, and K, iron, calcium, and potassium.
Moreover, it is low in calories and carbs. A cup of raw kale contains about 9 calories, 1.1 grams of carbs, and less than 1 gram of protein and fat. Its glycemic load is very low, around 1 or 2.
10. Almonds
Almonds are another nutritious food for diabetes patients. Every 28.3 grams of unsalted almonds contains 172 calories, 5.76 grams of protein, 15.3 grams of fat, and 5.78 grams of carbs. Almonds have a glycemic load of 1.9.
Almonds are also rich in vitamin E (with 6.67 mg per serving) and a good source of magnesium (with 76.8 mg per serving). They also contain fiber, an important nutrient for diabetes patients as it can improve blood sugar levels by slowing down the absorption of sugar.
Dr. Đỗ Thu Huyền from the Endocrinology Hospital states that diabetes makes patients more likely to have high LDL or bad cholesterol. Therefore, incorporating nuts into the diet is a smart choice. Among them, almonds are an excellent source of unsaturated fats, which can help lower LDL cholesterol and raise HDL or good cholesterol.
You can add almonds to salads or enjoy a little almond butter with apple slices as a snack. Avoid using pre-packaged nuts that may contain added sugars and salts.
