How to Choose Foods That Can Put You in Control of Your Diabetes

When you experience diabetes it seems like you spend a lot of time learning about what not to do and what you cannot eat. Many of the pastas, potatoes and things you may have grown up with have suddenly become not so good for you.  It’s important to know what you can eat  and to educate yourself. In addition you want to make lifestyle changes so that you actually enjoy what you are eating and eat things that are healthy for your body.

Here are some foods we can suggest:

1. Spinach and Leafy Greens: The fiber in leafy greens will slow absorption of any carbohydrates (e.g., potatoes or bread) they’re paired with, resulting in a healthier overall glycemic load.
2. Nuts of all kinds are great for controlling blood sugar. Nuts contain protein, unsaturated fat, and fiber. These three things have a positive impact on blood sugar levels.  Limit how many you eat as they are high in calories.
3. Fish and foods high in omega 3 fatty acids.  They will help slow absorption of blood sugars, and they protect your cardiovascular system. Foods high in omega 3 include wild rice, walnuts, canola oil, flax, black beans and kidney beans, Atlantic salmon, trout, halibut, blue fin tuna and mackerel.[1]
4. Hummus– this is a Middle Eastern specialty that can help regulate the absorption of sugars from starch.  It is normally served as a spread made from cooked, mashed chickpeas blended with tahini, olive oil, lemon juice, salt and garlic.  This will help your blood sugar to stay balanced. Recipes are available online. (http://www.foodnetwork.com/recipes/alton-brown/hummus-for-real-recipe/index.html )
5. Chia Seeds– you may have to find this at a local health food store or order online. You can substitute a ¼ cup of this in your favorite recipe. Chia seeds originated in South America and were a staple in the diets of ancient Mayans and Aztecs. Chia seeds are high in protein, fiber, and omega 3 fatty acids.  The flour made from these seeds actually with lower blood sugar due to the fiber and omega 3 fatty acid. The gelling action of the seed and its combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. Eating chia with a meal will help turn your food into constant, steady energy.
6. Cinnamon– studies have shown that a teaspoon of cinnamon a day may significantly decrease fasting blood glucose levels and increase insulin sensitivity.
7. Lentils– lentils are packed with dietary fiber both soluble and insoluble. Soluble fiber slows absorption of the sugar molecules in the starch. Insoluble fiber slows down the digestive process so you stay satisfied and your blood sugar remains steady.
8. Quinoa– quinoa can be substituted for rice and a side dish. It is considered a complete protein. It contains all the essential amino acids your body needs to build protein molecules. Quinoa contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes. Quinoa contains iron which is used by the red blood cells of our body to carry oxygen.  Quinoa is rich in magnesium which may help to reduce type 2 diabetes by promoting healthy blood sugar control. Quinoa is also high in manganese which protects the cells from injury from free radicals. [2]
9. Whole Grain Pasta– these are a great source of B vitamins and fiber. They also can reduce inflammation in the blood vessels. The key is not to over cook the pasta and this raises the glycemic load and to limit your portion size to ½ -1 cup per serving.
10. Olive Oil– extra virgin olive oil contains antioxidants. Olive oil also contains phytonutrients that have an anti-inflammatory effect on your body.  This helps repair the cardiovascular system. [3]
11. Beans– beans are an excellent source of nutrition. They are very high in fiber, magnesium and potassium. If you use canned beans be sure and drain them.
12. Sweet Potatoes– sweet potatoes are packed full of vitamin A and fiber. Substitute them from a regular potato when possible.
13. Blueberries and Strawberries– berries are packed with antioxidants, vitamins and fiber.
14. Tomatoes– they contain nutrients like vitamin C, iron, and vitamin E.
15. Greek Yogurt– Substitute this for sour cream. You will be amazed at how the taste is the same but nonfat Greek yogurt has 130 calories per cup, no fat, 9g carbohydrates, 9g sugar, and 23g protein.  A cup of sour cream has 445 calories and reduced fat sour cream has 325 calories.
16. Oatmeal– oatmeal is high in soluble fiber.  Oatmeal is slower to digest and it won’t raise your blood sugar as much or as quickly as other carbohydrates. Overtime is works better at controlling blood sugar. A key to eating oatmeal is to pay attention to the portion size. You want to avoid prepackaged oatmeal that contains sugar of sweeteners. In addition if you use milk remember you are adding calories to your oatmeal. Oatmeal can reduce cholesterol levels, and lower the risk of raised blood pressure, weight gain and type II diabetes. [4]