16 Best Foods to Control Diabetes without any medication

16 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 16 Best Foods to Control Diabetes., both type 1 and type 2.

1. Fatty Fish ( 16 Best Foods to Control Diabetes )

Best Foods for Diabetes

Fatty fish is one of the healthiest foods on the planet.

Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.

So getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke (1).

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating.

A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease.

In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers therefore you should also give a try.

Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate.

Leafy Greens ( 16 Best Foods to Control Diabetes )

You should go for Leafy green vegetables because they are extremely nutritious and low in calories.

They’re also very low in digestible carbs, which raise your blood sugar levels & leafy greens are good sources of several vitamins and minerals, including vitamin C.

In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure.

In addition, leafy greens are good sources of the antioxidants lutein and zeaxanthin.

These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetes complications.

What foods can I eat if I have diabetes?

16 Best Foods to Control Diabetes.

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

16 Best Foods to Control Diabetes.

  • vegetables
    • nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes
    • starchy: includes potatoes, corn, and green peas
  • fruits—includes oranges, melon, berries, apples, bananas, and grapes
  • grains—at least half of your grains for the day should be whole grains
    • includes wheat, rice, oats, cornmeal, barley, and quinoa
    • examples: bread, pasta, cereal, and tortillas
  • protein
    • lean meat
    • chicken or turkey without the skin
    • fish
    • eggs
    • nuts and peanuts
    • dried beans and certain peas, such as chickpeas and split peas
    • meat substitutes, such as tofu
  • dairy—nonfat or low fat

Learn more about the food groups at the U.S. Department of Agriculture’s (USDA) ChooseMyPlate.gov External link.

Eat foods with heart-healthy fats, which mainly come from these foods: ( 16 Best Foods to Control Diabetes )

  • oils that are liquid at room temperature, such as canola and olive oil
  • nuts and seeds
  • heart-healthy fish such as salmon, tuna, and mackerel
  • avocado

Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

You should go with avocado, salmon, nuts, seeds, and olive oil. Best food to control diabetes
Choose healthy fats, such as from nuts, seeds, and olive oil.

What foods and drinks should I limit if I have diabetes?

16 Best Foods to Control Diabetes.

  • fried foods and other foods high in saturated fat and trans fat
  • foods high in salt, also called sodium
  • sweets, such as baked goods, candy, and ice cream
  • beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks

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Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea so If you drink alcohol, drink moderately—no more than one drink a day if you’re a woman or two drinks a day if you’re a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you haven’t eaten in a while. It’s best to eat some food when you drink alcohol.

When should I eat if I have diabetes? ( 16 Best Foods to Control Diabetes )

Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take “mealtime” insulin, your eating schedule can be more flexible.

If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity.

How much can I eat if I have diabetes?

Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day.

Meal plan methods ( 16 Best Foods to Control Diabetes )

How to Plan your Healthy Meal

Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method that’s best for you.

Plate method

The plate method helps you control your portion size You don’t need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.

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Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan.

How to control you diet by plat size
The plate method shows the amount of each food group you should eat.

You can find many different combinations of food and more details about using the plate method from the American Diabetes Association’s Create Your Plate External link.

Your daily eating plan also may include small snacks between meals.

Portion sizes ( 16 Best Foods to Control Diabetes )

  • You can use everyday objects or your hand to judge the size of a portion.
  • 1 serving of meat or poultry is the palm of your hand or a deck of cards
  • 1/3-ounce serving of fish is a checkbook
  • 1 serving of cheese is six dice
  • 1/2 cup of cooked rice or pasta is a rounded handful or a tennis ball
  • 1 serving of a pancake or waffle is a DVD
  • 2 tablespoons of peanut butter is a ping-pong ball

Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk.

Choose healthy carbohydrate such as fruits, beans, low-fat milk, best food to control diabetes
Choose healthy carbohydrates, such as fruit, vegetables, whole grains, beans, and low-fat milk, as part of your diabetes meal plan.

In addition to using the plate method and carb counting, you may want to visit a registered dietitian (RD) for medical nutrition therapy.

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How can I be physically active safely if I have diabetes?

Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.

Drink enough water when you exercise
Drink water when you exercise to stay well hydrated.

Plan ahead

Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.

Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines so If you take insulin, you need to balance the activity that you do with your insulin doses and meals so you don’t get low blood glucose.

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What physical activities should I do if I have diabetes?

Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity so we recommend you too.

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Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.

Add extra activity to your daily routine ( 16 Best Foods to Control Diabetes )

If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:

  • Walk around while you talk on the phone or during TV commercials.
  • Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
  • Park at the far end of the shopping center parking lot and walk to the store.
  • Take the stairs instead of the elevator.
  • Make your family outings active, such as a family bike ride or a walk in a park.

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include

  • leg lifts or extensions
  • overhead arm stretches
  • desk chair swivels
  • torso twists
  • side lunges
  • walking in place

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Do aerobic exercise ( 16 Best Foods to Control Diabetes )

Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. No need to do all the activity at one time. You can split up these minutes into a few times throughout the day.

To get the most out of your activity, exercise at a moderate to vigorous level. Try

  • walking briskly or hiking
  • climbing stairs
  • swimming or a water-aerobics class
  • dancing
  • riding a bicycle or a stationary bicycle
  • taking an exercise class
  • playing basketball, tennis, or other sports

Talk with your health care team about how to warm up and cool down before and after you exercise.

Do strength training to build muscle

Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, you’ll burn more calories. Burning more calories can help you lose and keep off extra weight.

You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.

You can do strength training with hand weights, elastic bands etc.
You can do strength training with hand weights, elastic bands, or weight machines.

Do stretching exercises

Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility and lower your stress, and help prevent sore muscles.

You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you.

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