Diabetes is a metabolic disease where the body does not make insulin, or it does not make enough. This causes blood sugar, called glucose, to increase uncontrollably. Fortunately, there are medications to help regulate blood sugar, although living with diabetes can take it’s toll on the body and there’s a need for constant monitoring.
This may come as a great surprise to some, but more than 29 million people in the United States have diabetes, so nearly 1 in 10 are living with this condition, according to the American Diabetes Association.
Most have type 2 diabetes which is an inability to produce enough insulin. It is often curable with the adoption of a very healthy lifestyle, incorporating regular exercise and smart food choices.
In the United States, 1.25 million adults and children have type 1 diabetes, a condition that is incurable due to the bodies inability to produce insulin at all.
Healthy food choices for diabetics can help lower blood sugar. Diet is important for anyone with diabetes, so let take a look at five foods that can help lower blood sugar naturally.
1) Cinnamon
Cinnamon has been shown in some studies to reduce blood sugar. Healthline.com reports that studies have shown that cinnamon when taken in correct doses, “is potent in reducing blood sugar and reducing the risk for developing type 2 diabetes.” The study discovered that “cinnamon reduced fasting blood glucose, total cholesterol, triglycerides and 'bad' LDL cholesterol, while raising 'good' HDL cholesterol.”
You can put cinnamon in low-sugar baked goods and cereals, or sprinkle it in a hot drink. Make sure you do check with your doctor before going wild, as some types of cinnamon can affect blood clotting.
2) Oatmeal
Plain oatmeal is a healthy choice for a diabetic’s breakfast. It digests slowly, helping to maintain a steady blood glucose, is low in sugar, and is a healthy carb in the good-carb versus bad-carb war. Oatmeal keeps us fuller longer, helping control weight — something that many with type 2 diabetes have problems with. Sprinkle some of that cinnamon we talked about above, and you have yourself a power meal for the diabetic.
3) Salmon
Salmon, or any food high in omega-3 essential fatty acids, is a good choice for anyone concerned about their blood sugar. Keep the salmon healthy without any kind of breading. Grilled salmon works well. For vegetarians, try a supplement of omega-3 that’s made with algae rather than fish oil.
4) Green Leafy Vegetables
Enjoy plenty of spinach, kale or broccoli with your salmon, and a leafy green salad beforehand is a nice start to the meal for blood sugar maintenance. These vegetables contain antioxidants including vitamin C, and magnesium.
5) Berries
Don’t be afraid of dessert! Many diabetics feel that anything sweet is off the menu, but this isn’t the case. Strawberries, blueberries, blackberries and raspberries are sweet but are low on the glycemic index, meaning they don’t cause a spike in blood sugar like other desserts filled with sugar might.
Enjoy a small bowl of these low-carb, fiber-filled goodies after dinner to satiate your appetite for something sweet.
Having diabetes isn’t easy. For those with type 2, a low-carb, low-sugar diet, accompanied by plenty of regular exercise, may reverse your diabetes. For those with Type 1, a healthy diet can help to control your sugar levels, while enjoying good food.
As the holiday season approaches, there’s no need to miss out on the revelry if you make good choices that’ll keep you feel well into the new year.
Sources:
American Diabetes Association. Diabetics Basics. Statistics About Diabetes. Web. Retrieved November 16th 2015.
http://www.diabetes.org/diabetes-basics/statistics/?referrer=https://www...
Healthline.com. “Foods that Lower Blood Sugar. Web. Retrieved November 16th 2015.
http://www.healthline.com/health-slideshow/foods-lower-blood-sugar#2
Everyday Health.com. Diabetes. “8 Low Carb Fruits for the Diabetic Diet.” Web. Retrieved November 16th 2015.
http://www.everydayhealth.com/diabetes-pictures/best-fruits-for-diabetes...
WebMD. Diabetes Health Center. "Diabetic Diet: 6 Foods That May Help Control Blood Sugar." Web. Retrieved November 17th 2015.
http://www.webmd.com/diabetes/features/diabetic-diet-6-foods-control-blo...
WebMD. Diabetes Health Center. "Diabetic Diet: 6 Foods That May Help Control Blood Sugar." Web. Retrieved November 17th 2015.
http://www.webmd.com/diabetes/features/diabetic-diet-6-foods-control-blo...
Reviewed November 20, 2015
by Michele Blacksberg RN
Edited by Jody Smith