5 best foods to control diabetes

Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it's also important to eat foods that help prevent diabetes complications like heart disease.

Here are the 5 best foods for diabetics.

1.Leafy greens

Leafy green vegetables are really healthy and low in calories. They are also rather low in digestible carbs, which increase your glucose levels. Spinach, kale and other leafy greens are good sources of many minerals and vitamins, such as vitamin C. In the study, increasing vitamin C consumption decreased inflammatory markers and fasting blood glucose levels for individuals with type two diabetes or higher blood pressure.

Leafy greens are good sources of these antioxidants lutein and zeaxanthin. These antioxidants protect your eyes from macular degeneration and glaucoma, which can be typical diabetes complications.

2.Fatty Fish

Salmon, sardines, herring, anchovies, and mackerel are fantastic sources of those omega-3 fatty acids DHA and EPA, which have significant benefits for cardiovascular health. Obtaining enough of those fats on a regular basis Is Particularly important for diabetics, who have an increased risk of Cardiovascular Disease and stroke

DHA and EPA shield the cells which line our blood vessels, decrease markers of inflammation and Enhance the way your arteries operate after ingestion Numerous observational studies suggest that individuals who consume fatty fish often have a lower risk of heart failure and also, therefore, are less likely to die from Cardiovascular Disease

In studies, elderly people who consumed fatty fish --7 days each week for 2 months had substantial reductions in triglycerides and inflammatory markers. Fish is also an excellent source of high-quality protein, which will help you feel full and raises your metabolic rate.

3.Cinnamon

Cinnamon is a delicious spice with antioxidant activity.

Long-term diabetes control is usually determined by measuring hemoglobin A1 c, which reflects your average blood sugar level over 2--3 months. In 1 study, type 2 diabetes patients who took cinnamon for 90 days had greater than a double decrease in hemoglobin A1 c, compared people who only received standard care. A recent study of 10 studies discovered that cinnamon can also lower cholesterol and cholesterol levels. But a few studies have failed to demonstrate that cinnamon gains blood glucose or cholesterol levels, such as one on adolescents with type 1 diabetes. Some blood sugar supplements consist of cinnamon which is used to maintain a healthy blood sugar level.

Furthermore, you should limit your intake of cassia cinnamon -- the kind found in many grocery stores -- to less than 1 teaspoon per day. It contains coumarin, which can be linked to health problems at higher dose. On the other hand, Ceylon ("true") cinnamon contains much less coumarin.

4.Greek Yogurt

Greek yogurt is a great dairy choice for diabetics.

It's been shown to improve blood sugar control and reduce heart disease risk, perhaps partly due to the probiotics, it contains. Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.

It's believed that dairy's high calcium and conjugated linolic acid (CLA) content may play a role. What's more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt. It's also higher in protein, which promotes weight loss by reducing appetite and decreasing calorie intake.

5.Broccoli

Broccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains just 27 calories and 3 grams of digestible carbs, together with important nutrients like vitamin C and magnesium. Studies in diabetics have found that broccoli may help lower insulin levels and also protect cells from damaging free radicals generated during metabolism.

What's more, broccoli is just another good source of lutein and zeaxanthin. These Essential antioxidants help prevent eye diseases. 

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