The 10 Best Foods to Control Diabetes

Figuring out the best foods to eat when you have diabetes can be tough.

The main goal is to keep blood sugar levels well-controlled.

However, it's also important to eat foods that help prevent diabetes complications like heart disease.

Here are the 16 best foods for diabetics, both type 1 and type 2.

1. Fatty Fish

Fatty fish is one of the healthiest foods on the planet.

Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.

Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke.

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating.

A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease.

In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers.

Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate.

BOTTOM LINE:

Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke.

2. Eggs

Eggs provide amazing health benefits.

In fact, they're one of the best foods for keeping you full for hours.

Regular egg consumption may also reduce your heart disease risk in several ways.

Eggs decrease inflammation, improve insulin sensitivity, increase your "good" HDL cholesterol levels and modify the size and shape of your "bad" LDL cholesterol.

In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels.

In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.

Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.

BOTTOM LINE:

Eggs improve risk factors for heart disease, promote good blood sugar control, protect eye health and keep you feeling full.

...[ Continue to next page ]  /  Source: healthline