7 Foods Diabetic Patients Should Eat More Often

The best foods for diabetes are most often whole foods that are not processed, such as fruits and vegetables.

The foods below will also help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease.

You don’t have to eat all of these foods, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Oats

You may not think of oatmeal as a superfood, but it can help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which helps the body use glucose and secrete insulin properly.

Fish

Fish is rich in protein, it will help to keep you satisfied; but also, fish contains a special type of fat that helps cool inflammation. Thousands of studies show that people with the highest blood levels of omega-3 fatty acids have less body-wide inflammation, the very inflammation that leads to and worsens diabetes and weight problems. A fish-rich diet can also reduce your risk of developing health problems, especially stroke, as a result of your diabetes.

Spinach

Spinach is one of many leafy greens that have been shown to drop the risk of developing diabetes. It’s loaded with vitamins and minerals. A 1-cup serving of raw spinach or 1/2 cup cooked provides over. This leafy green veggie is high in beta-carotene, an antioxidant the body uses to make vitamin A. Beta-carotene also protects cells from free-radical damage, which contributes to chronic illnesses and aging.

Tomatoes

Tomatoes are an excellent source of vitamins C and A, plus they are rich in lycopene, a powerful antioxidant. Lycopene-rich tomato products help protect against certain cancers, particularly prostate cancer. Increased intake of lycopene is also associated with a significantly decreased risk for heart disease.

Sweet Potatoes

Sweet potato contains anthocyanins, which are the natural pigments that give the sweet potato its deep orange color and the antioxidants believed to have anti-inflammatory, antiviral, and antimicrobial qualities.

Walnuts

Walnuts contain the polyunsaturated fatty acid called alpha-linolenic acid, which has been shown to lower inflammation. The L-arginine, omega-3s, fiber, vitamin E, and other phytochemicals found in walnuts and other tree nuts make them potent: scientists have found them to have antioxidant, anticancer, antiviral, and anti-high cholesterol actions. These powers can help stop and reverse the progression of chronic conditions such as diabetes and heart disease.

Eggs

Eggs provide a great dose of satiating protein, and are a healthy choice compared to many meats. For people with diabetes, nutrition experts do recommend limiting yolks to about three times a week, but you can have whites more often. Eggs are “perfect food for blood sugar control, and mention weight-loss or maintenance.”

Carrots

Cooked or raw, carrots are a healthy addition to any meal plan. While cooked carrots have the rich texture of starchy vegetables, such as potatoes, they are classified as non- starchy veggies because they don’t contain a lot of carbohydrate. Carrots are noted for their high vitamin A, made from the antioxidant beta-carotene in carrots. This vitamin is necessary for good vision and immune function, and it may help prevent the development of some cancers