What To Eat If You Are Diabetic

What To Eat If You Are Diabetic-Diabetics or diabetes is required to be able to manage his diet as well as possible, both in terms of quantity, schedule, and type of food. Lack of insulin or insulin resistance causes the sufferer to be careful to keep blood sugar or glucose levels from rising.

The reason, high glucose levels after eating can lead to macrovascular complications such as heart disease and blood vessel disorders. However, these risks can be decreased if diabetics remain consistent live a healthy lifestyle.

oat-steel-cut-1 What To Eat If You Are Diabetic

Recommended Foods for Diabetes Patients

Dark chocolate

Chocolate is rich in flavonoids that can increase insulin sensitivity, reduce insulin resistance, speed up blood glucose processing, and reduce the desire to overeat. However, not all chocolate has the same level of efficacy.


Studies by Warwick University published in the journal “Diabetes” reported that broccoli contains sulforaphane compounds that are able to repair and protect the blood vessel walls from cardiovascular damage caused by diabetes.

Sulforaphane also triggers anti-inflammatory processes, controls blood glucose levels, enhances natural detoxification mechanisms in the body, and increases the production of enzymes that control harmful chemical compounds that cause cancer. Broccoli also contains chromium which helps increase insulin sensitivity in the body.


Blueberries contain either insoluble fiber that removes fat from the body or soluble fiber that is processed longer in the body and controls blood sugar levels. Research by the USDA shows that those who consume 2 ½ glasses of wild blueberry juice every day for 12 weeks can lower blood glucose levels, overcome depression, and improve memory.

Oatmeal (cereal oat)

Selection of carbohydrate sources is very important for diabetics because it has a big effect on blood sugar levels. ADA recommends whole grains such as oatmeal containing complex carbohydrates and high soluble fiber. This fiber is slowly digested by the body so that blood glucose levels are more controlled.


Not only rich in protein that makes you feel full longer, fish also contain omega-3 fatty acids that help relieve inflammation. Many studies show that those who have the highest levels of omega-3 fatty acids in their blood will experience lower inflammation. Inflammation in severe levels can aggravate diabetes and cause weight problems.

Olive oil (olive oil)

One study in Spain published in the journal Diabetes Care shows that a Mediterranean-style diet that includes olive oil may reduce the risk of developing type 2 diabetes by almost 50% compared to low-fat diets. Diet with olive oil is able to prevent insulin resistance, abdominal fat accumulation, and decreased adiponectin.


Research in the UK showed that those who ate more than one serving of spinach a day and other green leafy vegetables decreased the risk by 14% compared to those who ate only ½ servings per day.

Sweet potato

One analysis found that sweet potatoes were able to reduce HbA1c by 0.3 to 0.57% and accelerate the processing of blood glucose by 10 to 15 points.

Walnuts (walnuts)

Walnuts or walnuts contain an unsaturated fatty acid called alpha-linolenic which can decrease inflammation. The fiber content, L-arginine, omega-3, vitamin E, and phytochemical compounds found in walnuts and other nuts make them function as antioxidant, anticancer, antiviral, and high cholesterol substances. This property can prevent the development of chronic conditions such as diabetes and heart disease.


Kinoa or often referred to as quinoa is the staple food that is often used by the Incas. It tastes like wheat, but its kinship is closer to spinach than rice. In contrast to most wheat, kinoa is a complete source of protein that amounts to 14 grams per ½ cup, including nine essential amino acids.


One study in the journal “Diabetes Care” mentions that people with type 2 diabetes who consume one gram of cinnamon or more on a daily basis can reduce fasting sugar by 30% compared to those who do not. Cinnamon also helps lower triglycerides, LDL cholesterol, and total cholesterol by 25%.


Turmeric has been used to preserve the health of Indian society for about 5 thousand years. To prevent spikes in blood sugar after eating white rice and flour bread that is often used in traditional Indian diet, they include turmeric containing curcumin active ingredients.

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