Foods That Fight Diabetes
Avocado The healthy, unsaturated fats in avocado can help regulate appetite. Eating healthy fats also help reduce risk factors for heart disease, which people with diabetes are at a higher risk for, she adds. Try adding a few slices to a salad.
Prunes Dried fruit often gets a bad rap for people with diabetes, but prunes contain no added sugars, are lower on the glycemic index scale than most dried fruit, and provide three grams of fiber per serving.
Steel-Cut Oats Steel-cut oats are a good source of whole grain, and are also rich in fiber. The strain of fiber contained in oats, beta-glucan, has also been found to be effective at reducing LDL cholesterol levels, and achieving optimal LDL levels is key in reducing heart disease risk.
Hot peppers Hot peppers are a low-calorie, low-carbohydrate way to add a little fiery flavor to your meals (with health benefits, to boot). The capsaicin found in hot peppers has been shown to fight inflammation and reduce blood pressure, both of which may offer cardiovascular health benefits.
Mushrooms Believe it or not, mushrooms can be a diabetes-friendly alternative to meat (and a great way to add more fiber and antioxidants to your diet). Try using sliced mushrooms as a meat alternative in recipes like stir fries for a way to fill up without the added calories.
Greek Yogurt An analysis of research found that consuming yogurt as part of a healthy diet may reduce the risk for developing type 2 diabetes. Go for plain Greek yogurt for a boost of protein without a ton of carbs (there are only about 6 grams of carbs per cup.
Jicama It's time to get familiar with this trendy, water-rich veggie. One cup of raw jicama contains only 49 calories and 4 grams of net carbs which means it has 11 grams of carbs and 7 grams of fiber.
Apples In a Finnish study, men who ate the most apples and other foods high in the flavonoid quercetin had 20 percent less diabetes and heart disease deaths. Other good sources of quercetin are onions, tomatoes, leafy green vegetables, and berries.
Citrus Fruit Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so an antioxidant-packed citrus fruit is a great snack choice. It may seem quicker to get your C from a pill, but since fruit is low in fat and high in fiber, it's a better choice.
Salmon or mackerel Heart disease strikes people with diabetes twice as often as it does people without diabetes, according to the American Diabetes Association. Diets high in omega-3 fatty acids —the "good fat" in cold-water fish such as wild Alaskan salmon, sardines, and Atlantic mackerel— can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol.