Diabetes & Diet: 7 Foods That Control Blood Sugar

When you have type 2 diabetes , what you eat
can help you control your blood sugar ,
stave off hunger, and feel full longer.
“Diabetes is when your blood sugar or
glucose levels are higher than normal. It’s
carbohydrate foods like breads, cereals, rice,
pasta, fruits, milk, and desserts that can
cause this rise," says Maggie Powers, PhD,
president-elect of Health Care & Education at
the American Diabetes Association.
Your eating plan should focus on the amount
and type of carbs you put on your plate
throughout the day, Powers says.
But it’s also important to have foods you
enjoy. You want to eat enough so you feel
satisfied and avoid overeating and poor
choices. Here are seven foods that Powers
says can help keep your blood sugar in check
and make you happy and healthy to boot.
1. Raw, Cooked, or Roasted
Vegetables
These add color, flavor, and texture to a
meal. Choose tasty, low-carb veggies, like
mushrooms, onions, eggplant, tomatoes,
Brussels sprouts, and low-carb squashes, like
zucchini.
Try them with dips such as low-fat dressings,
hummus, guacamole, and salsa, or roasted
with different seasonings such as rosemary,
cayenne pepper, or garlic.
2. Greens
Go beyond your regular salad and try kale,
spinach, and chard. They’re healthy,
delicious, and low-carb, Powers says.
Roast kale leaves in the oven with olive oil
for quick, crunchy chips. You can also mix
greens in with roasted veggies to add texture
and a different flavor, or serve them with a
little protein, like salmon.
3. Flavorful, Low-calorie Drinks
Plain water is always good, but water infused
with fruits and vegetables is more
interesting. Cut up a lemon or cucumber and
put it in your water, or make ice cubes with
some flavoring in them.
If you’re not a hot tea drinker, try cold tea
with lemon or a cinnamon stick.
“Not only are these beverages low-carb, they
can also help fill you up so you don’t crave
other foods,” Powers says.
4. Melon or Berries
Did you know that 1 cup of either of these has
just 15 grams of carbs?
“It’s a little more expensive, but it’s a
healthy treat packed with nutrients and fiber,
and it’s a little bit sweet,” Powers says.
For a different twist, mix the melon or berries
with plain yogurt, or put them in ice cubes.
5. Whole-grain, Higher-fiber Foods
Fill up on these to keep from overeating or
choosing the wrong foods.
Try legumes like dried beans, peas, and
lentils. You can even enjoy a black bean and
corn salsa with your raw vegetables.
“These foods still have carbs, but they have
interesting flavors [that help keep you
satisfied],” Powers says.
6. A Little Fat
Good fat choices include olive oil, avocado,
and fatty fishes -- think salmon served on of
a bed of lettuce, for example.
Bonus: The fat from the fish serves as a
dressing for the salad, Powers says.
7. Protein
Powers recommends Greek yogurt, cottage
cheese, eggs, and lean meats. And don’t
forget treats.
“Peanut butter on a celery stick is a good fat
and protein mix for a healthy, satisfying
snack,” she says.
You can also snack on a lower-fat cheese
stick or a beef jerky stick -- but keep an eye
on how much sodium is in them, she says.
Overall, your eating plan “shouldn’t be
boring," Powers says. "It should include the
foods you love with a balance of
carbohydrates.”