1)Cauliflower
Find out the power of the cauliflower. Grate it up, and
cauliflower rice is a great low-carb substitute for refined white rice, which
can help keep your blood sugar levels more stable. Plus, cauliflower is rich in
sulforaphane: a compound which a Science Translational Medicine study found can inhibit
glucose production in cells and improves glucose tolerance in rodents on
high-fat or high-fructose diet.
2)Carrots
Carrots make for a healthy, low-calorie alternative. They are
packed with vitamins C, D, E, and K, and the antioxidant beta-carotene, and
make for a good low-carb snack when dunked in hummus or guacamole.
3)Egg
Eggs are a great source of
protein. We recommend opting for pasture-raised, organic omega-3 eggs. “The
yolk will concentrate the omega-3 fed to the chickens,”Doctor says, adding that these eggs are “a good
source of choline and protein, but limit to under five per week.”
4)Tomatoes
We like tomatoes to add to a salad or as a snack for a flavorful option
that’s low-calorie. They are also a good source of the antioxidant lycopene,
which can help fight inflammation.
5)Sardines
These fatty fish are some of the healthiest cold water fish, says
Doctors“[Sardines are] extremely convenient to eat when packaged as boneless
and skinless in extra virgin olive oil,”. Pour them over a salad with the olive
oil dressing for a boost of healthy fats and protein to keep your blood sugar
stable.
6)Hummus
Instead of fattier cheese or mayo, Doctor recommends hummus as a dip for
veggies or low-carb crackers. “[Hummus] contains protein and a lot of taste for
lower glycemic snacking,”
7)Sweet
Potato
Doctor says that although sweet potatoes are starchy, they’re rich in
beta-carotene, which is converted into the essential vitamin A. Sweet potatoes
are also lower on the glycemic index than regular white potatoes. Treat sweet
potatoes as your main starch for the meal and stick to a serving size—about ½ a
cup baked or roasted. Keep the skin on for extra fiber.
8)Pumpkin
Stock up on fresh pumpkin and pumpkin puree during the fall season. This
super squash is rich in beta-carotene and adds a boost of seasonal flavor. “Can
be a nice addition to oatmeal, yogurt, smoothies, or cooked as the starch
component of dinner,”
9)Dark
Chocolate
Watching your blood sugar doesn’t mean you have to give up dessert
entirely. Dark chocolate that’s 70% cacao or above can have health benefits
without spiking blood sugar; just pay attention to the ingredients and nutrition
label. “One ounce or square can be consumed per day to strategically lower the
stress hormone cortisol and keep milk chocolate cravings at bay,”Doctors, says.
Cacao is also rich in antioxidants, which can help fight inflammation.
10)Shirataki
Noodles
Even diabetics can enjoy pasta. Shirataki noodles are made from yam
flour for a low-carb and super low-calorie option. “These noodles have 0-20
calories per package and can be prepared in meal
11)Walnuts
Nuts are an excellent snack for diabetics since they are low in carbs,
high in healthy fats, and high in fiber. Walnuts are one of the best nuts
available because of their high omega-3 content Anziani says—one serving (about
¼ a cup) has almost 3 grams of omega-3s. Just be sure to stick to one serving
size so as not to go overboard on calories.
12)Chickpeas
Like other beans, chickpeas are a high-fiber legume that can be eaten
instead of animal protein, Anziani recommends. Roasted and seasoned chickpeas
also make for a good high-fiber, low-carb snack compared to other high glycemic
options such as pretzels and potato chips.
13)Lean
Chicken
Combining lean proteins are key in keeping your blood sugar down while
also leaving you feeling satisfied. Anziani recommends lean chicken because
it’s nearly pure protein, highly satiating, and versatile for a variety of
recipes. “A good portion of protein is a palm-sized piece at meals, or about 22
grams per meal,”
14)Bell
Peppers
Red, green, orange, and yellow bell peppers aren’t just colorful
additions to your salad; they can be a blood sugar-friendly snack all on their
own. They have a sweeter taste without the sugar content of most fruit (about 3
grams of sugar per medium bell pepper). Anziani also likes how they are rich in v Red,
green, orange, and yellow bell peppers aren’t just colorful additions to your
salad; they can be a blood sugar-friendly snack all on their own. They have a
sweeter taste without the sugar content of most fruit (about 3 grams of sugar
per medium bell pepper). Anziani also likes how they are rich in vitamin C and also have a satisfying crunch. Slice them up and
enjoy them as a snack with hummus or guacamole.itamin C and also have a satisfying crunch. Slice them up and
enjoy them as a snack with hummus or guacamole.
15)Organic
Tofu & Tempeh
Although vegetarians might have a tougher time getting protein in their
diet, Anziani recommends organic tofu which absorbs the flavor of whatever it
is cooked with. Another tofu option is tempeh, a fermented soy protein that can
replace animal protein. However, those with a thyroid condition should only
consume tofu or tempeh two to three times a week.
16)Carrots
Instead of reaching for pretzels, chips, or another high-carb,
high-calorie snack, carrots make for a healthy, low-calorie alternative. They
are packed with vitamins C, D, E, and K, and the antioxidant beta-carotene, and
make for a good low-carb snack when dunked in hummus or guacamole.
17)Edamame
“Edamame delivers a unique nutrition profile that could offer multiple
benefits for those living with diabetes,” Jenna Braddock, RDN, CSSD, sports
dietitian and blogger at MakeHealthyEasy. “First, the fiber content of one cup is a staggering 10
grams, which could be very helpful in regulating blood sugar spikes and also
contributes to reducing risk for heart disease. Second, as a plant-based source
of protein, it could help reduce disease risk factors when it replaces meat in
the diet. Lastly, edamame is a good source of the essential nutrient choline, and
research shows that 9 out of ten Americans don’t get enough of in the diet.
Choline is important for helping to reduce homocysteine levels in the blood, a
marker connected to increased risk of heart disease and connected to vascular
disease in diabetes.”
18)Broccoli
Sprouts
You may not think much of broccoli sprouts when they pop up on your
salad or sandwich, but these little guys are a powerful anti-inflammatory. They’re packed
with sulforaphane, which may help protect against cancer according to a study
published in Cancer
Prevention Research. Rich in fiber, broccoli sprouts are “a potent
detoxifier and play a role in decreasing cancer risk,” says Nicole Anziani, MS, RD, CDN, CDE
and Clinical Manager at Fit4D.
19)Oats
Oats contain a type of fiber called beta-glucan, which seems to have an
anti-diabetic effect,” explains Newgent. Specifically, a review published in Vascular Health and Risk
Managementconcluded that beta-glucans help to reduce high blood sugar
and blood pressure, adding, “I advise people with diabetes to steer clear of
added sugars by enjoying savory rather than sweet oatmeal.” Try making oatmeal
overnight with one of our overnight oats recipes for weight loss.
20)Green
Tea
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