14 Super Foods to Control Diabetes

super foods

According to one of the prominent diabetic surveys in the UK stated that there are more than 415 million people living with diabetes across the world, which is accounted to be 1 in 11 of the world’s adult population among them 46% of people with diabetes are undiagnosed.

The figure is expected to rise to 642 million people living with diabetes worldwide by 2040.

Aren’t these numbers horrifying? And do you know diabetes results as the 5th most common reason for deaths all over the world?

If you are one among diabetic patients and not keeping sugar levels under control then consider cutting off your life span to 15 years less than what have you survived by controlling.

How to control Diabetes? is the main question, One single answer for this is by maintaining ‘very healthy nutrition’ which is combined with physical activitiesWhat exactly are the foods to control diabetes?


14 Super Foods to Control Diabetes:


1. Green Leafy Vegetables:

foods to control diabetes - green leafy vegetables

Green leafy vegetables are full of all essential Vitamins, Minerals, and Nutrients. These are low in calories and digestible carbs, which can raise blood sugar levels. Hence the leafy greens show less impact on blood sugar levels.

In addition, leafy greens are also a good source of antioxidants. And some research says that eating leafy greens can be helpful for people with diabetes due to their high antioxidant content. These antioxidant content can also protect your eyes from the serious complications of diabetes.

Leafy greens include Spinach, Broccoli, Kale, Cabbage, etc these are the excellent sources of Plant-based protein, Fiber, Potassium, Calcium, and Vitamin A.


2. Whole- Wheat Bread:

Whole-Wheat bread is another best carbohydrate induced food to control diabetes. It is a source of complex carbohydrates.

I think you might have heard that eating carbs might increase the blood sugar level for diabetic people. It is right to some extent.

But even being a diabetic, you can still consume carbohydrates in a controlled manner. But, I recommend you to consult your doctor, then eat as per levels prescribed by your doctor.

A 100% whole-wheat bread is also rich in Vitamins, Nutrients, and Other Minerals. All these can help in controlling the sugar levels of your body.


3. Green Tea:

One of my favorite metabolism-boosting drink which can also boost your energy levels and promote hydration by pumping in required antioxidants.

Additionally, it also helps to neutralize the effects of unhealthy foods and prevents overeating.

The non-fatty neutralizing benefits in green tea helps to stabilize the blood sugar levels.

Consuming green tea once or twice in a day can make you feel full so that you need not have to eat unnecessary foods other than your meals. Hence green tea helps to balance your body weight by keeping you active throughout the day.


4. Fatty Fish:

fatty fish

Fatty fish is one of the best healthful addition to any diet. These are essentially high in omega-3 fatty acids called DHA(Docosahexaenoic Acid) and EPA(Eicosapentaenoic Acid), which gives major benefits to heart health.

Some of the fishes like Salmon, Mackerel, Anchovies are the richest sources of both polyunsaturated and monounsaturated fats. These are heart-healthy fats. Eating enough fats is important especially for diabetic people to promote their heart and brain health.

Instead of eating a fried fish, try baked, roasted or grilled fish and mix them with some veggies to get a delicious meal. As we already know, frying can increase saturated and trans fat which is not at all good for your heart.


5. Oats:

I was a huge fan of oats for a good reason. Oats contain a type of fiber called Beta-Glucan which shows an anti-diabetic effect. Additionally, a study has concluded that Beta-Glucans help to reduce high blood sugar and blood pressure.

Prepare a delicious oatmeal recipe by adding some berries, which helps to maintain weight and blood sugar levels without hurting your taste buds.

It has moderate to high fiber content and it is also less in Glycemic Index. It is very healthy to heart as it has soluble fiber-enriched.

Remember one thing rolled oats are better than the instant one. Always choose the former.

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6. Garlic:

This spicy herb has amazing health benefits. Several studies have shown that moderate amounts of garlic supplements could offer benefits to diabetic patients.

Raw or cooked garlic or aged garlic extract can help to regulate blood glucose well and that can potentially stop or lower the effects of some diabetes complications.

And the garlic can also help in fighting infections and can also reduce Blood sugar, Cholesterol, and Inflammation in people.

Consuming this herb regularly may work very effectively if you’re struggling with uncontrolled high blood pressure then take garlic for 12 weeks. Seriously, you’ll notice a significant change in your blood pressure.


7. Berries:

berries - super foods to control diabetes

All kinds of Berries, Strawberries, Raspberries, Blueberries, Blackberries are low in sugar and high in fiber. Being low in sugar content, still, they give a sweet strike to your tooth. Their combination of being low in sugar and high in fiber contributes to a diabetic-friendly nature.

All those Berries, particularly raspberries and strawberries are considered to be great foods for diabetes by decreasing blood sugar levels.

Berries are a powerhouse of antioxidants, which are known to prevent Oxidative Stress. Oxidative stress is a type of stress usually found in diabetic people at chronic levels.

These delicious fruits also contain other important vitamins and minerals like vitamin C, K, and Potassium.

Mix some berries with plain yogurt, which give an awesome treat to you without gaining weight.


8. Eggs:

Eggs are a great source of high-quality protein. This high-protein content brings many benefits to health.

The American Diabetes Association considers eggs are an excellent choice of selection by diabetes patients.

This amazing food will keep you full for long hours. Regular consumption of eggs can reduce the risk of getting a heart attack.

Eggs are particularly known for improving insulin sensitivity and blood sugar levels. Consuming more in number can affect your cholesterol level as they are very high in cholesterol content.

Always mark a check on your cholesterol level when you are diabetic and also a heart patient.


9. Avocados:

Avocados are high fiber and low in carbohydrates. These fruits can help to curb diabetes. This fruit contains high amounts of healthy fats which will keep you full and reduces the food intake.

Avocados contain around 20 types of vitamins and minerals, like vitamin E, C, K and potassium, and many more. Vitamin E helps to balance the glucose levels in the body- thereby regulates blood sugar levels.

You can even add avocado oil in your diet for better results as it can improve insulin sensitivity.


10. Nuts:


Nuts are the best nutritious addition to your diet. All types of nuts contain healthy fats that can improve your heart health.

Especially raw almonds are a good source of Magnesium, which can help to reduce insulin levels. Raw almonds hold a GI of zero so they are highly recommended.

Use nuts as an active ingredient in your breakfast or mix them to your salad, in turn, they give a delicious treat to you.

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11. Greek Yogurt:

Greek Yogurt is one of the best dairy sources for diabetes, containing Calcium, Magnesium, and vitamin C.

A study has shown that greek yogurt improves blood sugar levels and reduces the risk of heart disease.

This is one of the best highly nutrient-dense breakfast supplement to diabetic patients. As this is a fermented food, Fermented food contains bacteria like probiotics. This bacteria can helps in improving gut health.

Make sure to consume the yogurt which is of low Glycemic Index for better results.

And finally, Protein content in Greek Yogurt will keep you full and throw away your cravings for long hours.


12. Cinnamon:

Cinnamon, a powerful antioxidant spice, called Polyphenols, an active compound to improve insulin sensitivity. This delicious spice can also take care of your hunger cues.

A series of studies have shown that adding a teaspoon of cinnamon to a starchy meal could help to stabilize the blood sugar level.

The combination of cinnamon and coffee is a superfood for diabetes. You can also add cinnamon powder in your Oatmeal, Ginger Tea, and some sugar-free desserts.


13. Red Onions:

super foods to control diabetes - Red Onions

Red Onions are another one in the list of foods to control diabetes.

I know it seems to be something weird one to believe and probably not your preferred one, but trust me red onions are full of nutrients that can top your list of foods to control diabetes.

Red onions are good at dealing with heart-related issues and reduce the risk of aggregated diabetes and heart problems. So, include them in your salads, Tacos which turn your dish into a delicious one and are pretty easy to cook.


14. Whole Grains:

If you really want to stabilize your blood sugar add whole grains as a supplement to your diet plan.

In order to curb diabetes, one needs to plan his diet in such a way that it should contain more complex grains than simple sugars and more refined products.

By opting for rolled oats and brown rice your entire blood sugar level will be under control throughout the day.

Choose grains like Brownrice, Bulgur, Buckwheat, Millets, Wheat Berries, etc as your supplement food.


Related Stuff:

12 Best Foods To Lower Your Blood Pressure.

12 Easy & Healthy Fruit Smoothie Recipes To Try!

14 Best Foods That Detox Your Body Instantly.



Diabetes is a state of panic, we agree. But rather than being tensed and holding up try to control it to maximum potential.

A healthy diet plan with a decent physical exercise can not only help you in controlling diabetes it can also help in fighting stress and anxiety.

Stress and anxiety are also the factors that conduct diabetes so always work hard to avoid them. Keep yourself hygienic.

Consult a health adviser and follow the above-mentioned foods to control diabetes.

Always Stay Healthy!


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