5 foods people with diabetes should eat weekly

Eating fatty fish, eggs, green vegetables, fruits, and plain yogurt at least two times a week helps reduce inflammation and stabilize blood sugar due to their richness in lean protein, healthy fats, and antioxidants.

Fruits rich in vitamin C, potassium, and magnesium can balance blood sugar and reduce insulin resistance. Snacking on fruits helps control cravings for sweets. Antioxidants in juicy fruits like grapes, blueberries, and cherries prevent or slow down certain types of cell damage.

Eggs are rich in protein and vitamins and can be prepared in various ways. They benefit people with diabetes by containing heart-healthy fats and polyunsaturated fats, which help lower LDL cholesterol. Eggs have a low glycemic index; consuming them boiled or steamed for breakfast can better manage blood sugar throughout the day.

Green vegetables like broccoli, bok choy, cabbage, and spinach contain ample fiber and are rich in antioxidants, helping to reduce hunger. Vitamins A, C, E, and K, potassium, and calcium are beneficial for health. Vegetables have a low glycemic index, preventing a post-meal blood sugar spike. People with diabetes should eat vegetables daily to boost gut health and aid digestion, a crucial factor for blood sugar management.

Plain yogurt provides ample vitamin D and calcium. Greek yogurt is also rich in protein, offering around 20 grams of protein per serving, is low in fat, and contains minimal added sugar, eliminating concerns about blood sugar spikes. Another benefit of yogurt is its probiotics (beneficial live bacteria). A healthy, stable gut microbiome helps prevent and manage type one and type two diabetes.

Fatty fish such as salmon, mackerel, sardines, and herring are high in omega-three fatty acids, which help reduce inflammation. Salmon's high protein content promotes satiety, while its low glycemic index minimally impacts blood sugar.

The American Diabetes Association (ADA) recommends that people with diabetes eat fatty fish two times a week. To avoid excess calories, fish should be steamed, pan-fried, or mixed into salads, rather than breaded and fried.