Diabetes Parsons Mast Eat 20 Food

Managing diabetes involves maintaining stable blood sugar levels through a combination of healthy eating, regular physical activity, medication (if prescribed), and monitoring blood glucose levels. When planning meals, it's important for individuals with diabetes to choose foods that are low in carbohydrates, sugar, and unhealthy fats while being rich in fiber, vitamins, and minerals. In this guide, we'll explore 20 foods that can be beneficial for people with diabetes, along with tips on how to incorporate them into a balanced diet.

### 1. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are low in carbohydrates and calories while being high in fiber, vitamins, and minerals. They can be enjoyed raw in salads or cooked as a side dish.

### 2. Berries

Berries like strawberries, blueberries, and raspberries are packed with antioxidants, fiber, and vitamins. They have a lower glycemic index compared to other fruits, meaning they have a smaller impact on blood sugar levels.

### 3. Avocado

Avocado is rich in heart-healthy monounsaturated fats, which can help improve insulin sensitivity. It's also a good source of fiber, vitamins, and minerals. Enjoy avocado sliced on toast, in salads, or as guacamole.

### 4. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. Aim to include fatty fish in your diet at least twice a week.

### 5. Nuts and Seeds

Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, protein, and fiber. They can help stabilize blood sugar levels and reduce the risk of heart disease.

### 6. Whole Grains

Whole grains such as oats, quinoa, and brown rice are high in fiber and nutrients, making them a better choice than refined grains for people with diabetes. They can help improve blood sugar control and promote satiety.

### 7. Greek Yogurt

Greek yogurt is low in carbohydrates and high in protein, making it a good option for people with diabetes. Choose plain, unsweetened Greek yogurt and add your own toppings like berries or nuts.

### 8. Eggs

Eggs are a nutritious and versatile food that can be enjoyed in many ways, such as scrambled, boiled, or poached. They are low in carbohydrates and high in protein, making them an excellent choice for people with diabetes.

### 9. Legumes

Legumes like beans, lentils, and chickpeas are rich in protein, fiber, and complex carbohydrates. They have a low glycemic index and can help regulate blood sugar levels when consumed as part of a balanced meal.

### 10. Garlic

Garlic contains compounds that may help improve insulin sensitivity and lower blood sugar levels. It also has anti-inflammatory and immune-boosting properties. Add fresh garlic to your meals for flavor and health benefits.

### 11. Cinnamon

Cinnamon has been shown to improve insulin sensitivity and lower blood sugar levels in people with diabetes. Sprinkle cinnamon on oatmeal, yogurt, or fruit for added flavor and health benefits.

### 12. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that may help reduce the risk of heart disease and lower blood sugar levels. Enjoy tomatoes fresh in salads, sandwiches, or as a base for sauces.

### 13. Sweet Potatoes

Sweet potatoes are a nutritious alternative to white potatoes, as they have a lower glycemic index and are rich in fiber, vitamins, and minerals. Enjoy baked sweet potatoes as a side dish or incorporate them into soups and stews.

### 14. Broccoli

Broccoli is a non-starchy vegetable that is low in carbohydrates and calories but high in fiber, vitamins, and minerals. It can be enjoyed raw as a snack or cooked in stir-fries, soups, or salads.

### 15. Olive Oil

Olive oil is rich in monounsaturated fats, which have been shown to improve heart health and insulin sensitivity. Use olive oil for cooking or as a dressing for salads and vegetables.

### 16. Green Tea

Green tea contains antioxidants called catechins, which may help improve insulin sensitivity and lower blood sugar levels. Enjoy green tea as a refreshing beverage or add it to smoothies.

### 17. Onions

Onions contain compounds that may help lower blood sugar levels and improve insulin sensitivity. They also add flavor to dishes without adding extra calories or carbohydrates.

### 18. Apple Cider Vinegar

Apple cider vinegar has been shown to improve insulin sensitivity and lower blood sugar levels when consumed before meals. Dilute apple cider vinegar in water and drink it before meals, or use it as a salad dressing.

### 19. Turmeric

Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. It may help improve insulin sensitivity and lower blood sugar levels. Add turmeric to curries, soups, and smoothies for flavor and health benefits.

### 20. Dark Chocolate

Dark chocolate with a high cocoa content is rich in antioxidants and may help improve insulin sensitivity and reduce the risk of heart disease. Enjoy a small piece of dark chocolate as an occasional treat.

### Conclusion

Incorporating these 20 foods into your diet can help support blood sugar control, improve insulin sensitivity, and reduce the risk of complications associated with diabetes. Remember to focus on a balanced diet that includes a variety of nutrient-rich foods, regular physical activity, and medication management as prescribed by your healthcare provider. With proper care and attention, you can manage your diabetes effectively and enjoy a healthy, fulfilling life.