The 8 best types of food for diabetics

Diabetes is also referred to as diabetes mellitus, and may broadly be classified as a category of ailments wherein a person has high blood glucose levels. This could be either because insulin production in one's body is not sufficient, or the body fails to respond to the insulin in the required way. Some of the symptoms that are very commonly associated with diabetes are frequent thirst, hunger, and urination.


Cauliflower is one of the most nutritious vegetables. Half a cup of cooked broccoli contains 27 calories and 3 grams of digestible carbohydrates , in addition to several other important nutrients such as vitamin C and magnesium.

Studies in diabetics have found that broccoli helps lower insulin levels and protect cells from harmful free radicals that are produced during the metabolism process.

In addition, broccoli is another good source of lutein and zeaxanthin. These antioxidants are very important as they help prevent eye diseases.


Broccoli is a low-calorie food, it contains a low carbohydrate content and is of high nutritional value, and is rich in healthy plant compounds that protect against various diseases.

Extra virgin olive oil

Extra virgin olive oil is very beneficial for heart health , as it contains oleic acid, which is a type of monounsaturated fat that has been shown to improve triglycerides and HDL, and the latter is often in unhealthy levels in type 2 diabetics. Olive oil increases the GLP-1 plump hormone.

After reviewing 32 studies looking at different types of fats, it was found that only olive oil has been shown to reduce the risk of heart disease .

Olive oil also contains antioxidants called polyphenols, which reduce inflammation and protect the cells that line blood vessels, keep LDL cholesterol from damage due to oxidation and reduce blood pressure .

Unrefined extra virgin olive oil retains antioxidants and other properties that make it very healthy, be sure to choose extra virgin olive oil from a reputable source, as many olive oils are mixed with other cheaper oils like corn and soybeans.

Conclusion :

Extra virgin olive oil contains the healthy oleic acid, which has great benefits for blood pressure and heart health .

Flax seed

Flaxseed is a surprisingly healthy food, as it is made of insoluble fiber, part of it in the form of lignans, these peels reduce the risk of heart disease and improve blood sugar control.

According to one study, people with type 2 diabetes were able to record significant improvements in hemoglobin A1c levels, after they consumed flax peels for 12 weeks.

Another study indicated that flaxseed may reduce the risk of strokes and possibly reduce the dose of medication needed to prevent blood clots.

Flaxseeds contain a very high amount of viscous fiber, which improves gut health, insulin sensitivity and strengthens feelings of fullness.

The body cannot absorb whole flaxseeds, so it is recommended that you buy or crush the ground seeds.It is also important to keep flaxseeds tightly covered in the refrigerator to prevent them from rancid.


Flaxseeds prevent inflammation, reduce the risk of heart disease , reduce blood sugar levels and increase insulin sensitivity .

Apple cider vinegar

Apple cider vinegar has many health benefits, although it is made from apples, the sugar in apples is fermented into acetic acid, and the resulting product contains less than 1 gram of carbohydrates per tablespoon.

Apple cider vinegar has been shown to help improve insulin sensitivity and reduce blood sugar levels during fasting. It also reduces blood sugar excretion by up to 20% when consumed with meals containing carbohydrates.

According to one study, people with poor control of diabetes and lowering blood sugar were able to fast by 6% when they took two tablespoons of apple cider vinegar before bedtime, and consuming apple cider vinegar slows stomach emptying, which creates a feeling of fullness, note that it is possible that This causes a problem for people with gastroparesis, a condition of delayed gastric emptying that is common in diabetes and especially type 1.

To incorporate apple cider vinegar into the diet, it is recommended that you start with consuming one teaspoon in a cup of water every day, and then increase the amount to a maximum of 2 tablespoons per day.


Apple cider vinegar improves insulin sensitivity, lowers blood sugar levels, and also helps you feel full for longer.

the strawberry

Strawberries are one of the best nutritious fruits, as they are high in antioxidants known as anthocyanins, which give them their red color.

Anthocyanins have been shown to lower cholesterol and insulin levels when taken after a meal, and it also improves blood sugar and heart disease risk factors in type 2 diabetes.

One cup of strawberries contains 49 calories and 11 grams of carbohydrates, three of which are fiber.

Strawberries also provide more than 100% of the RDI for Vitamin C, which is known to provide additional anti-inflammatory and heart- healthy benefits.


Strawberries are low-sugar fruits that have powerful anti-inflammatory properties and may help reduce the risk of heart disease.

the Garlic

Garlic is a delicious vegetable with impressive health benefits. Several studies have shown that it can reduce inflammation, improve blood sugar and bad cholesterol in people with type 2 diabetes , and it is also believed to be effective in reducing blood pressure .

In one study, people with uncontrolled high blood pressure who consumed aged garlic for 12 weeks recorded a decrease in blood pressure of 10 points.

One clove of raw garlic contains 4 calories and 1 gram of carbohydrates.


Garlic helps lower blood sugar, inflammation, LDL cholesterol and blood pressure in diabetics.

Cucurbits (squash)

Pumpkin squash is a vegetable that is highly nutritious and very beneficial to health. Winter varieties include hard-shelled varieties and include acorn, pumpkin, and butternut.

Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash.

Like most vegetables, squash contains beneficial antioxidants, and many types of winter squash feature lutein and zeaxanthin, which protect against cataracts and macular degeneration.

Animal studies using squash extract have reported reductions in obesity and insulin levels .

Despite the lack of research carried out on humans, one study found that people with type 2 diabetes who took Cucurbita ficifolia winter squash extract recorded a significant decrease in blood sugar levels, noting that winter squash has a higher carbohydrate content compared to Summer Squash.

For example, one cup of cooked pumpkin contains 9 grams of digestible carbohydrates , while one cup of cooked squash contains only 3 grams of digestible carbohydrates .


Summer and winter squash contain beneficial antioxidants and may help lower blood sugar and insulin levels .

Shirataki Noodles

Shirataki noodles are great for diabetes and weight control, and are rich in glucomannan fiber, which is extracted from the konjac root.

This plant is grown in Japan and processed as noodles or rice known as shirataki.

Glucomannan, a type of viscous fiber, makes hair feel full and satisfied, and it also lowers levels of ghrelin, the "hunger hormone".

Glucomannan has also been shown to lower blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome.

A 3.5-ounce (100-gram) serving of shirataki noodles contains less than 1 gram of digestible carbs and just 2 calories per serving.

These pasta are usually filled with a fishy-smelling liquid that needs to be rinsed well before use. After that, to ensure a consistency similar to the consistency of pasta, it is recommended that you cook it for several minutes in a skillet over high heat without adding fat.


Glucomannan in shirataki noodles promotes a feeling of fullness and can improve blood sugar and cholesterol levels.

General advice

Uncontrolled diabetes increases the risk of many serious diseases. However, eating foods that help keep blood sugar, insulin, and inflammation under control can greatly reduce the risk of complications.

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