8. Shirataki Noodles

Shirataki noodles are wonderful for diabetes and weight control.

These noodles are high in the fiber glucomannan, which is extracted from konjac root.

This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.

Glucomannan is a type of viscous fiber, which makes you feel full and satisfied. It also lowers levels of the "hunger hormone" ghrelin.

What's more, it's been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome.

A 3.5-oz (100-gram) serving of shirataki noodles also contains less than one gram of digestible carbs and just two calories per serving.

However, these noodles are typically packaged with a liquid that has a fishy odor and you need to rinse them very well before use. Then, to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without added fat.

BOTTOM LINE:

The glucomannan in shirataki noodles promotes feelings of fullness and can improve blood sugar control and cholesterol levels.

9. Apple Cider Vinegar

Apple cider vinegar has many health benefits.

Although it's made from apples, the sugar in the fruit is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon.

Apple cider vinegar has been shown to improve insulin sensitivity and lower fasting blood sugar levels. It may also reduce blood sugar response by as much as 20% when consumed with meals containing carbs.

In one study, people with poorly controlled diabetes had a 6% reduction in fasting blood sugar when they took 2 tablespoons of apple cider vinegar before bed.

Apple cider vinegar may also slow stomach emptying and keep you feeling full.

However, this can be a problem for people who have gastroparesis, a condition of delayed stomach emptying that is common in diabetes, particularly type 1.

To incorporate apple cider vinegar into your diet, begin with 1 teaspoon mixed in a glass of water each day. Increase to a maximum of 2 tablespoons per day.

BOTTOM LINE:

Apple cider vinegar can improve insulin sensitivity and lower blood sugar levels. It may also help you feel full for longer.

10. Leafy Greens

 

Leafy green vegetables are extremely nutritious and low in calories.

They're also very low in digestible carbs, which raise your blood sugar levels.

Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C.

In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure.

In addition, leafy greens are good sources of the antioxidants lutein and zeaxanthin.

These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications.

BOTTOM LINE:

Leafy green vegetables are rich in nutrients and antioxidants that protect your heart and eye health.

 /  Source: healthline