5 Healthy Foods That Can Help With Diabetes


Published on March 6th, 2023

Even though lots of adults are living with diabetes currently (1 in 6), the number is only going to keep rising. It’s expected to be at 95 million by 2030 and 136 million by 2045.

Additionally, 1 in 3 adults living with diabetes is undiagnosed. This means a lot of people out there may have diabetes but aren’t doing anything to alleviate their illness.

What can you do if you are worried about your diabetes or prediabetes symptoms? Well, you can start by eating some healthy foods that will help you manage your diabetes from the inside out.

This doesn’t mean you can stop taking medication, but a high-protein diet might give you that added boost. Keep reading to find out what the 5 top healthy diet add-ons would be for a person with diabetes.

1. Fatty Fish

Mackerel, salmon, sardines, herring, and anchovies are all fatty fish that you should add to your diet if you are pre-diabetic or trying to manage diabetes. They are great sources of omega-3 fatty acids, DHA and EPA, which is helpful for folks with diabetes as it reduces your risk of heart disease and stroke.

2. Eggs

Eggs have been demonized in recent years because of their high cholesterol content, but in fact, eggs are one of the healthiest and most protein-rich foods you can ingest, no matter if you have diabetes or not.

They also improve insulin sensitivity, increase your good (HDL) cholesterol levels, and decrease inflammation in your body.

3. Extra Virgin Olive Oil (EVOO)

The type of monosaturated fatty acids that EVOO contains is called oleic acid and it’s quite beneficial in improving glycemic management, and reducing fasting and post-meal triglyceride levels.

These are all things people with diabetes have trouble with, so eating more EVOO in your diet will ensure you don’t have to end up with diabetes leg amputation.

4. Chia Seeds

This is probably not the first food that comes to mind when trying to manage diabetes, but in a healthy lifestyle, seeds, and nuts should be a major part of your diet. Chia seeds are high in fiber and low in carbs, which means they don’t raise your blood sugar.

Also, the viscous fiber in chia seeds can lower your blood sugar levels as it slows down the rate at which foods move through your digestive system.

5. Cinnamon

Another one of those surprise contenders for a healthy lifestyle, but cinnamon powder sprinkled on your morning oatmeal or on your coffee or tea, is very helpful in managing your diabetes. Some studies have shown that it curbs blood sugar levels by lowering insulin resistance.

Which Healthy Foods Will You Add To Your Diet First?

It matters greatly for every individual what they put into their mouth during mealtimes, but even more so for people with diabetes. A healthy lifestyle for a diabetic individual starts by being extremely careful with what they consume – healthy foods only!

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