Introduction
If you have diabetes, you know that what you eat can have a major impact on your health. Eating the right foods can help you manage your blood sugar levels and reduce your risk of complications. Fortunately, science has identified the #1 best food to eat every day for diabetes: whole grains. Eating whole grains can help you control your blood sugar levels, reduce your risk of heart disease, and even help you lose weight. In this article, we’ll discuss why whole grains are so beneficial for people with diabetes and provide some tips on how to incorporate them into your diet.
The #1 Best Food to Eat Every Day for Diabetes, Says Science — Eat This Not That
If you have diabetes, you know that what you eat can have a major impact on your health. But what is the best food to eat every day to help manage your diabetes? According to science, the answer is fiber-rich foods.
Fiber is a type of carbohydrate that your body can’t digest. It passes through your digestive system without being broken down, so it doesn’t raise your blood sugar levels. Eating foods that are high in fiber can help you manage your diabetes by keeping your blood sugar levels stable.
Some of the best sources of fiber include fruits, vegetables, legumes, nuts, and whole grains. Eating a variety of these foods every day can help you get the fiber you need to manage your diabetes. Here are some of the best foods to eat every day for diabetes:
- Fruits: Apples, oranges, pears, berries, and other fruits are all high in fiber and can help you manage your diabetes.
- Vegetables: Leafy greens, broccoli, cauliflower, and other vegetables are all high in fiber and can help you manage your diabetes.
- Legumes: Beans, lentils, and other legumes are all high in fiber and can help you manage your diabetes.
- Nuts: Almonds, walnuts, and other nuts are all high in fiber and can help you manage your diabetes.
- Whole grains: Oats, quinoa, and other whole grains are all high in fiber and can help you manage your diabetes.
Eating a variety of these foods every day can help you get the fiber you need to manage your diabetes. Eating a healthy, balanced diet is the best way to manage your diabetes and keep your blood sugar levels stable.
High blood sugar is a main component of prediabetes and type 2 diabetes. This is what occurs when your body’s cells resist insulin, which causes your pancreas to go into overdrive making more insulin. After a while, this causes your blood sugar levels to rise significantly.
To maintain healthy blood glucose levels, experts recommend exercise, not smoking, limiting your drinking, and adapting a diabetic-friendly diet.
While we highly recommend that you talk with your doctor first in order to have them create a meal plan for you, there are certain foods that people with diabetes can benefit from including in their diet.
For example, research studies suggest that consuming seeds, specifically chia seeds, can help you manage your diabetes or prediabetes.
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Chia seeds are full of health benefits. These seeds, which are high in fiber and protein, are known to help with digestion, weight control, and heart health. And along with these common benefits, recent studies show that chia seeds can also help with diabetes management.
The British Journal of Nutrition found that consuming chia seeds can help you manage insulin resistance, which is a common problem associated with diabetes.
Another recent study from 2021 researched what happened when adults with diabetes consumed 40 grams of chia seeds every day for 12 weeks. At the end of the 12 weeks, along with other factors such as healthy eating, exercise, and medications if needed, the group who consumed chia seeds had significantly lower blood sugar levels than the group that did not.
These positive effects of chia seeds are due largely to their high-fiber content, specifically their soluble fiber. This type of fiber, which is also found in oats, apples, and beans, helps to slow the digestion process and therefore helps to keep blood sugar levels at bay.
So, if you’re sold on chia seeds and are looking for creative ways to eat them, you can try making a healthy chia seed jam, using them as an oatmeal topping, creating an overnight pudding, or even mixing them in your water!