BEST FOODS FOR DIABETICS

A healthy diet including the following foods can help manage blood sugar levels, or even reverse early-stage high blood-sugar problems.

Oatmeal

High in soluble fiber, oats are slower to digest than processed carbs. Eat them and you’ll release glucose into the bloodstream more slowly, which will prevent spikes in your blood-sugar levels.

In a 2012 study from Sweden’s Karolinska University, researchers found that eating four servings of whole grains daily reduced the risk for developing prediabetes by 30 percent. Other research shows that if you eat whole grains you experience less inflammation, which could lower the odds of your developing insulin resistance, heart disease, and high blood pressure. 

Cinnamon

This sweet seasoning contains a compound called hydroxychalcone, which may stimulate insulin receptors on cells and, in turn, improve your body’s ability to absorb blood sugar.

Researchers from the University of California-Davis recently reviewed eight different studies on cinnamon and reported that about half to one teaspoon a day lowered fasting blood sugar levels by an average of nine points among people with diabetes. Sprinkle the fragrant spice onto oatmeal or add a dash to a cup of coffee.

Grapes

Eating more whole fruits, particularly grapes, blueberries, and apples, was significantly associated with a lower risk of type 2 diabetes, according to a Harvard study published in the British Medical Journal in 2013.

People who ate at least two servings each week of certain whole fruits reduced their risk for type 2 diabetes by as much as 23 percent when compared to those who ate less than one serving per month. Eating the whole fruit seems to be key, though; researchers found that fruit juice drinkers faced as much as a 21 percent increased risk of developing diabetes. 

Olive oil

This Mediterranean staple is rich in monounsaturated fats (MUFAs), which may improve insulin sensitivity.

A Spanish study found that people who ate plenty of these good fats at breakfast had better insulin sensitivity throughout the day than those whose morning meal rich was in saturated fat or carbohydrates. MUFAs may also help zap belly fat, which can contribute to inflammation and increase type 2 diabetes risk. 

Beans

These little legumes pack a powerful punch for diabetics, with a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize the body's blood-sugar levels and keeps hunger in check.

An Archives of Internal Medicine study found that type 2 diabetes patients who ate more legumes had improved blood sugar control and reduced their risk of heart disease.

Eggs

Eggs provide a great dose of satiating protein (6 grams per whole egg), and are a healthy choice compared to many meats.

For people with diabetes, nutrition experts do recommend limiting yolks to about three times a week, but you can have whites more often. One large egg white has about 16 calories and 4 grams of protein, notes nutritionist Joy Bauer, RD on her website, making them a “perfect food for blood sugar control, not to mention weight-loss or maintenance.”

Dairy

The calcium, magnesium, and vitamin D in milk, cheese, and yogurt make your body more sensitive to insulin, according to the 2-Day Diabetes Diet.

In fact, Harvard Medical School researchers have found that every daily dairy serving reduces risk for insulin resistance by more than 20 percent. French research has also found that people who consume two daily dairy servings are about 26 percent less likely to develop high blood-sugar problems.

Kale

All vegetables are crucial to a healthy diabetes diet, but leafy greens pack a particularly powerful punch.

Rich in nutrients such as magnesium and vitamin K, kale and its cousins have been linked to better blood sugar control, according to the Reader’s Digest 2-Day Diabetes Diet book. Cruciferous veggies also contain a compound called sulforaphane, which has anti-inflammatory properties that help control blood sugar and protect blood vessels from cardiovascular damage. 

Fish

Ample research shows people with the highest blood levels of omega-3 fatty acids—fish is one of the best sources—have less body-wide inflammation, which leads to and worsens diabetes and weight problems.

Since fatty meats can raise your risk for high blood sugar, according to a 2008 study from the University of Minnesota, swap them out for leaner options, like fish or skinless poultry.

SOME FOODS HELP TO LOWER HIGH BLOOD PRESSURE

Consuming less sodium may be important to help slash blood pressure levels, but eating more of these foods is good for your heart and arteries too.

Baked Potato

These tasty spuds are rich in magnesium and potassium, two nutrients that are an important part of the DASH diet (Dietary Approaches to Stop Hypertension, or high blood pressure). A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure; and magnesium helps promote healthy blood flow, according to nutritionist Joy Bauer.  

Skim Milk

A cold glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer’s website. Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she added. Other research suggests that people with low levels of calcium are at greater risk of high blood pressure. 

Eggs

If you think eggs are not heart healthy, you should know that past studies have shown that yolks don’t raise heart disease risk; now recent research has found that egg whites can help dial down blood pressure, according to a study presented earlier this year at a meeting of the American Chemical Society. As MensHealth.com reported, when rats with high blood pressure were fed a protein found in egg whites, they experienced a drop in blood pressure that was comparable to a low dose of Captopril, a blood-pressure-lowering medication. Although more research is needed, eggs are a solid source of protein, vitamin D, and other healthy nutrients. 

Broccoli

This cruciferous veggie is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are high in compounds that may help reduce damage to arteries, which may play a role in high blood pressure. 

Beet juice

People with high blood pressure who drank about eight ounces of beetroot juice experienced a decrease in blood pressure of about 10 mm Hg, according to a study published in April 2013 in the American Heart Association journal Hypertension. The magic ingredient? Nitrate, which turns into nitric oxide, a gas that widens blood vessels and aids blood flow. A glass a day could help keep blood pressure at a lower, healthier level.

Sesame and rice-bran oils

People who cooked with a blend of the two oils (available at health food stores) saw a drop in blood pressure almost comparable with the decrease that results from taking medication, according to research from the American Heart Association’s Scientific Sessions. Researchers believe the effect is due to the oils’ fatty acids and antioxidants such as sesamin, sesamol, sesamolin, and oryzanol.

Bananas

Famously rich in blood pressure-lowering potassium, one banana contains about 420 milligrams, or 11 percent of the 4,700 milligrams the American Heart Association recommends people consume daily. Surprisingly, however, many veggies are actually higher in potassium than these popular fruits. A cup of Swiss chard boasts 960 milligrams, a cup of cooked white beans has nearly 1,200 milligrams, and a whole avocado has 975 milligrams.

Dark chocolate

A tasty way to be heart healthy! Dark chocolate is rich in antioxidants called flavanols, which make blood vessels more elastic, according to Prevention.com. Stick to an ounce or less a day and make sure it contains at least 70 percent cocoa.