What Foods Will Manage My Diabetes?
If you aren’t already asking this or researching it, you should be. A whole food diet, rich in antioxidants and anti-inflammatory foods is the foundation of health and major contributors to getting your blood sugar under control.
Inflammation is, unfortunately, a majorcontributor to many diseases in the world – diabetes being one of them. Since inflammation is a type of “stress” to the body this causes your blood sugar to rise. Whole food nutrition can help combat this reaction, ultimately giving you control of how well you manage your blood sugar.
If you want to heal type 2 diabetes or prevent diabetes, I suggest you add the following foods in your diet.
Top 6 Foods to Manage Diabetes:
#1: High Fiber
There are many reasons why fiber is good for our bodies, but when it comes to diabetes fiber should be one of your top food priorities.
Fiber is actually undigested, meaning our bodies can’t break it down so it does not contribute any calories. You’ll find fiber on a nutrition facts label listed under total carbohydrates. I know this may seem confusing as I just told you it does not contribute calories. Fiber is an exception to the rule as it does not raise blood glucose levels. So, fiber is a good thing for people with diabetes.
Fiber increases healthy bacteria in your gut! –> –> –> Click Here if you want to know how to get more fiber in your diet!
Naturally, most of the foods that contain fiber also contain other non-fiber type carbohydrates (sugar, starch) that must be accounted for in your meal planning. So don’t leave here thinking that you can eat as much fiber as you want.
Aim for a minimum of 30 grams of fiber per day. It’s important to note that you want to increase your fiber intake slowly… your gut is not very forgiving if you pack it in too fast.
The Gut/Brain Axis is real! I could go on and on about gut health and how this effects your blood sugar. This is a very important topic for you and I to learn about. I’ll save the details for another post, but for now what you need to know is that fiber intake coming from wholesome fruits, vegetables, and other wholesome plant foods are essential to healing your gut; therefore, healing your diabetes.
Eating probiotics in whole foods is your best choice: Kefir, active-cultured yogurt, Kombucha tea, Kimchi, Tempeh, Pickled foods, Sauerkraut, Spirullina. I also highly recommend this.
#3: Sprouted Ancient Grains
Sprouted grains are different from whole grains. While both are a great source of fiber, sprouted grains have many more benefits for people with diabetes.
For most of us, sprouted grains are easier to digest and they contain more nutrition. For example, they’re higher in B vitamins, vitamin C, folate, fiber, and essential amino acids (the building blocks of protein). “Sprouting” of the grains also contains less starch, which means less total carbohydrates. The protein content and soluble fiber also tends to be higher so this makes it a great balance for people with diabetes.
You can find sprouted grains by reading the food label ingredient list on your favorite carbohydrate-rich products.
Chromium is an essential nutrient that all humans require in small amounts. It plays a vital role in managing blood sugar by helping insulin transport glucose into cells, where is then used for energy.
Chromium has also been known to increase HDL (“good”) cholesterol levels, and may play a role in preventing heart disease.
The best whole food sources include: Brewer’s yeast, broccoli, meat and whole-grain products. Some fruits, vegetables, and spices provide chromium as well. Romaine lettuce, raw onions and ripe tomatoes are also good sources.
You’re probably thinking “whaaaaaaaaattttt???” –> Have no fear! We can actually prevent and heal the damage in our bodies when we are eating the right foods in the right amounts – and this includes fat!
I know this can seem misleading because this is the exact opposite of what we are being taught. However, healthy fat has many benefits and can in fact help heal your type 2 diabetes.
- Fat is satiating so you’re likely to eat less carbohydrates
- Fat slows down the absorption of sugar coming from carbohydrates, which lowers your insulin requirements
- We also need fat to absorb certain nutrients, such as Vitamin D, E, A and K.
What kind of fats should you eat? Great question! I would recommend avocados, grass-fed butter, olive oil, grapeseed oil, coconut oil, nuts, seeds, cheese, olives, canned coconut milk, nut butters, and fat from organic, grass fed meat. I highly recommend staying away from processed fat sources like corn oil, soybean oil, safflower oil, sesame seed oil, cottonseed oil, vegetable oil, shortening and margarine. Also, any oil that has been hydrogenated or partially hydrogenated is a trans fat and should be avoided at any cost (read your ingredient labels).
#6: Fish Oil
Specifically coming from wild-caught fish. Fish oil contains omega-3 fatty acids which decrease inflammation in the body.
When you have diabetes your body is often in an inflammatory state. Fish oil reduces oxidation stress and can help protect you from diabetes-related complications.
Fatty fish or omega 3 food sources should be included in your diabetes meal planning at least three times weekly. These include, wild salmon, wild tuna and mackerel, chia seeds, flax seeds and walnuts.