For those who have diabetes or are at risk for diabetes, you don’t need to give up your favorite food to keep it in check. A diabetic diet is all about controlling portion sizes and consuming a healthy, balanced diet. What you eat can help boost your energy and also improve your mood. Here are 7 foods to help keep diabetes in check:

1. Vegetables

Vegetables add color, flavor and texture to a diabetic’s diet. They are rich in vitamin, mineral, water, dietary fiber, phytochemical and antioxidant. They are low in calories and carbohydrates, which make them excellent for those with diabetes. Non starchy vegetable such as bean, baby corn, amaranth, cauliflower, tomato, peppers etc. are best suited for a diabetic meal plan as they help keep blood glucose levels in control. 

2. Cinnamon

Studies have shown that using ½ teaspoon of cinnamon daily can make cells more sensitive to insulin and convert blood sugar to energy. Regular intake of cinnamon extract has shown lesser blood sugar spikes in those with diabetes and has also shown improvements in heart health. Consult your doctor about taking cinnamon extract or supplement if you’re taking regular medicine.

3. Fiber-Rich Foods

A high-fiber diet can be helpful in keeping diabetes in check. According to a study at University of Texas, people who had a daily fiber intake of 50g have shown a remarkable improvement in their blood sugar levels. In order to get the required amount of fiber in your diet, ensure that you get a total of 13 daily servings of a mixture of fruits, vegetables, beans, brown rice and whole grain pastas etc.

4. Legumes

Legumes such as chickpeas, kidney beans and lentils are a great source to keep blood sugar levels low. They are low-fat, low-calorie, high-fiber, high-protein food that help reduce risk of diabetes and heart disease. Legumes slow down the release of glucose in the bloodstream, which can in turn prevent sugar levels from going up and keep them in control. They also help keep you feeling full for a longer time.

 5. Nuts

Various studies have shown that nuts lower the rates of heart diseases in people who eat them regularly. It is a very well-known fact that people with diabetes are at an increased risk of heart disease. One of the reasons why nuts are so good for health may be the presence of a compound called tocotrienol. Just about 2 tablespoons of nuts a day can fulfil your daily nutritional requirement and help keep you healthy.

 6. Leafy Greens

People with diabetes are at risk for developing debilitating eye problems due to the disease. Green leafy vegetables are a good source of lutein, a carotenoid that’s beneficial for the eyes. Foods like kale, spinach etc. are also a great source of fiber, B vitamins, iron, calcium and vitamin C.

 7. Dark Chocolate

Research at Tufts University has found dark chocolate to be beneficial for those with diabetes. Dark chocolate improves insulin sensitivity and prevents/treats type 2 diabetes. It also helps lower blood pressure, reduces LDL cholesterol and improves blood vessel function. However, don’t overdo dark chocolate – keep it handy for occasional indulgences.

Apart from eating right, you can also consider taking supplements to improve diabetic health. Visit My Nutra Mart’s website to find out a diabetic supplement best suited to your needs. However, be sure to consult your doctor before taking any supplement.