Blueberries and other berries

Blueberries and other berries

From vision-protecting vitamin C to filling fiber, blueberries are antioxidant powerhouses.

These berries have some of the highest antioxidant levels of any fruit or vegetable and may reduce the risk of heart disease and cancer. They also have anti-inflammatory properties.

Strawberries, raspberries, and blackberries are also excellent choices for people with diabetes.

5. Oranges and other citrus
The pulpiness of oranges and grapefruit provide a great source of fiber. To maximize this, make sure to eat the whole fruit rather than drink just the juice.

One study in 2008Trusted Source found that eating citrus fruits could lower the risk of diabetes in women, but drinking the fruit juice could increase that risk.

The average orange has a GI score of 40 while unsweetened orange juice has a GI score of 50.

The citrus with the lowest GI score is grapefruit. With a score of 25, grapefruit has one of the lowest GI scores of all fruits.

6. Wild salmon and other fish with omega-3 fatty acids
Wild salmon is loaded with omega-3 fatty acids, which may lower your risk of heart disease.

It’s also full of vitamin D and selenium for healthy hair, skin, nails, and bones. Other nutrient-dense fish include herring, sardines, and mackerel.

Since fish and other protein foods don’t contain carbs, they won’t increase blood sugar levels. Adding salmon to a meal can help slow digestion of other foods eaten at that meal and help increase fullness.

Fish oil is another source of omega-3 fatty acids. Ask your doctor before taking any supplements to see which, if any, are best for your condition.

7. Walnuts, flax seeds, and other nuts and seeds
Walnuts and flax seeds contain magnesium, fiber, and omega-3 fatty acids.

Walnuts also contain alpha-linolenic acid, an essential fatty acid that boosts heart health and lowers cholesterol. They’re full of vitamin E, folic acid, zinc, and protein.

Many other nuts provide healthy fats and can curb hunger, but these two are particularly powerful.

Substituting nuts and other healthy fats for carbs can help lower blood sugar. Nuts generally have very low GI scores.

Want another reason to snack on nuts? Older researchTrusted Source has shown the people who eat nuts regularly have less risk of developing diabetes.

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