Plain Greek yogurt
Getting enough calcium is essential for people with diabetes, who may be more likely to have lower bone density. Have ¾ cup.
Make a parfait: Mix with sliced strawberries and chopped almonds.
Getting enough calcium is essential for people with diabetes, who may be more likely to have lower bone density. Have ¾ cup.
Make a parfait: Mix with sliced strawberries and chopped almonds.
Lentils
Eating more protein-rich pulses, such as lentils and beans is recommended. Along with 9 grams of protein and 8 grams of fiber, ½ cup cooked lentils contains potassium, which helps to control blood pressure. Two in three people with diabetes have high blood pressure or take medication to lower blood pressure, according to the American Diabetes Association. Have ½ cup cooked.
Make a salad: Combine with apples and diced pears, dried cranberries, fruit-infused balsamic vinegar, and olive oil.
Freekeh
This ancient grain offers fiber: Each ⅓ cup serving of the cooked grain has up to 13 perc ent of your daily need. It also contains the mineral manganese, important for blood sugar control. Have ⅓ cup cooked.
Make a salad: Combine with tomato slices, arugula, diced red onion, feta, olive oil, and lemon juice.
These berries contain three to five more antioxidants—which may play a role controlling blood sugar—than traditional blueberries. Have ¾ cup defrosted frozen wild blueberries.
Make a smoothie: Blend with frozen banana slices, almond milk, and almond butter.
Oatmeal
Oats without sugar can slightly lower both HbA1c and fasting blood sugar levels, a three-month measure of blood-sugar levels, shows a review study by Beijing scientists. Have ½ cup cooked.
Savory oatmeal: Top with a soft-cooked egg and mushrooms and onions sautéed in low-sodium vegetable broth.
Sweet potato
Orange ones are digested more slowly than the white ones, it has high fiber content. Season with a dash of cinnamon, shown to help control blood sugar. Have ½ cup cooked.
Make a snack: Top a baked sweet potato with cinnamon and almond butter.
Brown Rice
Brown rice contains all three parts of the fiber-rich grain kernel, but white rice and other refined grains have only the endosperm intact. The fiber helps to slow the speed at which carbohydrates hit your bloodstream. Have ⅓ cup cooked.
Make rice pudding: Mix rice with equal parts light coconut milk, and combine with cinnamon and dried cranberries; soak and cover overnight.