Managing blood sugar is crucial in diabetes treatment. Alongside appropriate exercise, a healthy diet helps improve the condition and protect overall health. Incorporating specific foods can significantly aid in this process. Here are seven foods particularly beneficial for diabetics.

Fatty fish

Fatty fish, including salmon, sardines, herring, anchovies, and mackerel, are rich in omega-3 fatty acids, specifically DHA and EPA. Diabetics face a higher risk of heart attack and stroke. These omega-3s help protect the vascular endothelium, reduce inflammation, and improve arterial function, thereby mitigating cardiovascular risks.

Furthermore, fish aids in controlling blood pressure and weight, contributing to the prevention of metabolic syndrome. As a high-quality protein source, it promotes lasting satiety, stabilizes blood sugar, and limits sudden fluctuations.

Green vegetables

Spinach, kale, and other green vegetables are nutrient-rich yet low in calories. They provide vitamin C, which helps reduce inflammation and limit cell damage. Diabetics should consume green vegetables at the beginning of meals, before carbohydrates, to mitigate insulin resistance and prevent post-meal blood sugar spikes.

Avocados

Avocados are a suitable choice for diabetics due to their low sugar and carbohydrate content, combined with high levels of fiber and healthy fats. Consuming plain avocado, without added sugar or milk, can help reduce weight and body mass index (BMI). Weight gain and obesity are factors that increase diabetes risk.

Avocatin B (AvoB), a fat molecule abundant in avocados, helps inhibit incomplete oxidation in skeletal muscle and the pancreas, thereby reducing insulin resistance.

Eggs

Eating eggs benefits diabetic health in various ways. Regular egg consumption can reduce inflammation, improve insulin sensitivity, and increase good cholesterol (HDL). It also positively alters the structure of bad cholesterol (LDL). Additionally, eggs support blood pressure control by providing omega-3s.

Nuts

Chia seeds are beneficial for diabetics due to their high fiber content, with approximately 11 g of fiber in 28 g of seeds. This viscous fiber slows down the digestion and absorption of sugar, which helps stabilize blood sugar.

Chia seeds also support weight loss, blood sugar control, blood pressure reduction, and decreased inflammation. Other nuts, such as walnuts, almonds, hazelnuts, and pistachios, are also suitable for diabetics, helping to improve blood sugar and limit inflammatory responses.

Broccoli

Broccoli is a nutritious vegetable with a low calorie and carbohydrate count; half a cooked cup contains only 27 calories and 3 g of digestible carbohydrates. The active compound sulforaphane, converted from glucosinolates in broccoli, supports the body's metabolic processes and reduces blood sugar levels.

Extra virgin olive oil

Extra virgin olive oil is rich in oleic acid, a beneficial monounsaturated fat. This fat improves blood sugar control, reduces fasting and post-meal triglycerides, and stimulates the satiety hormone GLP-1. The oil also contains polyphenols, which have anti-inflammatory effects, protect blood vessels, and limit oxidative damage. Prioritizing extra virgin olive oil helps retain all its nutrients.

Bao Bao (According to Healthline)