Top foods for diabetics

If you have diabetes, it can be hard to figure out how to eat to feel your best and keep your blood sugar under control. But there are lots of diabetic diet-friendly foods you can enjoy. These top foods for diabetics are nutrient-packed powerhouses that can help you control your blood sugar and stay healthy.

Cinnamon

This fragrant spice has been shown to lower cholesterol and stabilise blood sugar. Just 1/4 teaspoon of cinnamon per day improved fasting blood sugar and cholesterol levels in one study published in the journal Diabetes Care, and other studies have shown similar effects.

Walnuts

Walnuts have been shown to help fight heart disease and can improve blood sugar levels, all thanks to walnuts’ high levels of polyunsaturated fats. These healthy fats have been shown to help prevent and slow the progression of conditions like diabetes and heart disease. Almonds, pistachios and pecans also contain these beneficial fats. Nuts are low in carbohydrates and high in protein and fat, which makes them good for stabilising blood sugar.

Oatmeal

Whole grains, such as oats, are better for your blood sugar (the fibre helps minimize spiking) and may actually help improve insulin sensitivity. Oats contain fibre in the form of beta-glucans, which are the soluble fibres that cause oats to bulk up in liquid. Soluble fibre regulates blood sugar by slowing down the breakdown and absorption of carbohydrates from other foods you eat.

Beans

Beans are loaded with fibre and protein to keep you feeling full. Beans are also a source of carbohydrates, with about 20 grams of carbs per half-cup serving. One Canadian study showed that people who added a cup or more of beans to their daily diets had better control of their blood sugar and lowered their blood pressure.

Broccoli

Broccoli—and other cruciferous foods, such as kale, cauliflower and Brussels sprouts—contain sulforaphane. This anti-inflammatory compound helps control blood sugar and protects blood vessels from damage associated with diabetes.