What can I eat to fight diabetes?

By UGAH MATHEW -

If you're managing diabetes, focus on foods that help regulate blood sugar, improve insulin sensitivity, and support overall health. Here are some great options:

1. High-Fiber Foods (Slow Sugar Absorption)

  • Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, Brussels sprouts
  • Fruits (Low Glycemic Index): Berries, apples, pears, oranges
  • Whole Grains: Quinoa, brown rice, oatmeal, whole-wheat bread
  • Legumes: Lentils, chickpeas, black beans

2. Lean Proteins (Stabilizes Blood Sugar)

  • Fish: Salmon, mackerel, sardines (rich in omega-3)
  • Lean Meats: Chicken, turkey, lean beef
  • Eggs
  • Tofu and Tempeh

3. Healthy Fats (Improves Insulin Sensitivity)

  • Nuts & Seeds: Almonds, walnuts, flaxseeds, chia seeds
  • Olive Oil & Avocados
  • Fatty Fish

4. Low-Carb Dairy

  • Greek Yogurt (unsweetened)
  • Cottage Cheese
  • Almond or Coconut Milk (unsweetened)

5. Blood Sugar-Stabilizing Foods

  • Cinnamon: May improve insulin sensitivity
  • Apple Cider Vinegar: Helps reduce post-meal blood sugar spikes
  • Turmeric: Anti-inflammatory benefits

Foods to Avoid

  • Refined Carbs & Sugars: White bread, pasta, sugary drinks, desserts
  • Processed & Fried Foods
  • Trans Fats: Found in margarine, some baked goods, and fast food

Would you like meal ideas or recipes based on these?

Ugah mathew Friday From ogun State Nigeria

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