Meal Plans for Diabetes
1. Nuts
Pictured Recipe:Savory Date & Pistachio Bites
Those healthy anti-inflammatory fats in nuts aren’t just good in terms of heart health.Several studiesassociate regular nut consumption with lower fasting blood glucose levels, improved insulin resistance and improved A1c levels. The combination of fiber, protein and fat provides energy while not spiking glucose. Aim to keep portions to around 1 ounce per day. Walnuts are some of the best, but almonds, pistachios and other tree nuts offer similar benefits (get our picks for the6 healthiest nuts to snack on).
2. Broccoli
Jacob Fox
Pictured Recipe:Air-Fryer Broccoli
TheAmerican Diabetes Associationrecommends filling half your plate at meals with nonstarchy veggies, and broccoli is one of your best options to include. The green florets are packed with fiber, as well as antioxidants such as vitamin A and vitamin C. However, it’s the sulfur-containing compounds in broccoli, as well as other cruciferous vegetables like cauliflower and Brussels sprouts, that have powerfulanti-inflammatory effectswhen eaten regularly.
3. Garlic
PicturedRecipe:Lemon-Garlic Chicken with Green Beans
Adding extra garlic when cooking to help manage blood sugar may sound a little out there. However, a2018 meta-analysissuggests that it might just help. Researchers analyzed the effects from 33 studies that garlic has on blood sugar in those with diabetes, and found that when consumed in tandem with their medications, many had slightly lower glucose levels. These benefits are believed to come from the sulfur compoundallicin, which has anti-inflammatory, anti-viral and antibacterial properties.
4. Chickpeas
Diana Chistruga
Pictured Recipe:Crunchy Roasted Chickpeas
Chickpeas are showing up everywhere lately, from snack foods to soups tocookie “dough,“but this is a good thing since this bean is a tasty and inexpensive source of fiber and protein. From an anti-inflammatory standpoint, beans and legumes are an ideal source of complex carbs that have a much lower impact on glucose when eaten in place of refined grains and starches. In terms of long-term benefits,researchsuggests that regularly incorporating high-fiber foods like chickpeas, as well as other beans and legumes, reduces fasting blood sugar levels.
5. Squash
PicturedRecipe:Spaghetti Squash Lasagna with Broccolini
Available year-round, squash are packed with antioxidants that soothe inflammation. The amount of carbohydrates in a squash vary depending on type, so opt for one to fit your meal needs. Winter squash likebutternutandacornare higher in carbohydrates, yet have more nutrients and a lower glycemic effect compared to potatoes and refined grains. If you want an option that is lower in carbs, givespaghetti squasha try. It’s a great low-carb substitute for spaghetti and pasta, and swapping carb-rich foods like pasta and rice for spaghetti squash orzucchini noodleskeeps blood sugar more stable eating inflammation.
6. Greek Yogurt
Pictured Recipe:Homemade Plain Greek Yogurt
Gut health seems to be connected to most every health issue, and this holds true for diabetes as well. A2017 studyfound thatincorporating probiotics(foods or supplements with “good” gut bacteria) on a regular basis was associated with lower HgbA1c levels and fasting blood glucose in those with type 2 diabetes. A healthy microbiome bacteria appears to reduce inflammatory compounds that contribute to insulin resistance and weight gain, and one of the best probiotic-rich foods is yogurt with live bacteria cultures. ChooseGreek yogurtfor higher levels of protein, and pick plain over flavored varieties to avoid added sugars. Then add fresh fruit or nuts for a little sweetness and crunch.
7. Blueberries
PicturedRecipe:Blueberry-Banana Overnight Oats
8. Cinnamon
Pictured Recipe:Cinnamon Roll Overnight Oats
9. Omega-3-Rich Foods
PicturedRecipe:Grilled Salmon with Tomatoes & Basil
Consuming adequateomega-3 fatty acidsis good for everyone, but it can be even more important if you have diabetes. Omega-3 fatty acids have powerful anti-inflammatory effects, particularly for reducing heart disease risk. There’s also research to suggest that daily omega-3s may help to prevent diabetic inflammatory conditions likeneuropathyin arms, legs and extremities. Omega-3 fatty acids sources are limited, but higher fat, cold water fish like salmon, trout, sardines and mackerel are some of the best, along with flaxseeds. Aim to get two servings of fish per week, and try sprinklingflaxseedsinto yogurt, cooked grains and cereal like granola.
Try These Recipes That Are Rich in Omega-3 Fatty Acids
10. Spinach
Pictured Recipe:Balsamic-Parmesan Sautéed Spinach
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