The 10 Best Foods to Control Diabetes

3. Turmeric

Turmeric is a spice with powerful health benefits.

Its active ingredient, curcumin, can lower inflammation and blood sugar levels, while reducing heart disease risk.

What's more, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease.

Unfortunately, curcumin isn't absorbed that well on its own. Be sure to consume turmeric with piperine (found in black pepper) in order to boost absorption by as much as 2,000%.

BOTTOM LINE:

Turmeric contains curcumin, which may reduce blood sugar levels and inflammation, while protecting against heart and kidney disease.

4. Nuts

Nuts are delicious and nutritious.

All types of nuts contain fiber and are low in digestible carbs, although some have more than others.

Here are the amounts of digestible carbs per 1-oz (28-gram) serving of nuts:

Almonds: 2.6 grams
Brazil nuts: 1.4 grams
Cashews: 7.7 grams
Hazelnuts: 2 grams
Macadamia: 1.5 grams
Pecans: 1.2 grams
Pistachios: 5 grams
Walnuts: 2 grams

Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c and LDL levels.

In one study, people with diabetes who included 30 grams of walnuts in their daily diet for one year lost weight, had improvements in body composition and experienced a significant reduction in insulin levels.

This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.

In addition, some researchers believe chronically high insulin levels increase the risk of other serious diseases, such as cancer and Alzheimer's disease.

BOTTOM LINE:

Nuts are a healthy addition to a diabetic diet. They're low in digestible carbs and help reduce blood sugar, insulin and LDL levels.

5. Broccoli

Broccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.

Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolism.

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