What are the top three foods for diabetes control? Let’s talk about it
Diabetes affects millions of Americans with over 10% of the population affected. Type two diabetes becomes more common as we age. It’s important that you follow a diet that will help control your blood sugar, reduce insulin resistance, and improve pancreatic function.
The top three foods that help to control diabetes are nutritional categories of foods including protein, essential fat, and fiber.
Protein-rich foods are important in controlling diabetes because they help to regulate blood sugar. When you eat protein with a meal, your blood sugar is much less likely to become high afterward. Protein helps to build tissues – muscles, bones, soft tissue, internal organs – and protein is broken down into essential amino acids that provide a building block for hormones and neurotransmitters. You need to consume 1/2gm of protein per pound of your lean body mass.
To get enough protein in your diet include plant-based proteins such as beans, nuts, and seeds. Animal sources such as fish, seafood, and poultry meat as well as eggs and dairy are rich in protein.
Foods that provide essential fatty acids help control blood sugar and improve insulin receptor activity. Fat helps you feel satiated and slows down sugar conversion from carbohydrates. Not all fat is healthy. You want to avoid trans fats which come from fried foods as well as excessive amounts of saturated fat. Keep your saturated fats intake to less than 1/3 of your total daily fat.
And be sure you are consuming omega 3 rich polyunsaturated fats. Rich sources of essential fats are nuts, seeds, fatty fish, olive oil and avocados.
Fiber is found in plant foods. You need 25 grams of fiber per day to help to control your blood sugar. Fiber also has a filling effect so you want to eat less. The richest food sources of fiber are legumes – beans, soy, and peas. Whole grains are also rich in fiber. Processed grains like white flour are low in fiber, high in starches, and elevate your blood sugar quickly, so be sure your grains have the bran intact. Some vegetables and fruits have adequate amounts of fiber – be sure to eat the skins for even more fiber.
A great meal combination for diabetes control is to make sure you’re getting protein with each meal. You want to get at least two to four ounces of protein, which will give you anywhere from 10 to 25 grams of protein. Then make sure you have fat at each meal so adding nuts, seeds, avocado, or olive oil can be really helpful. And then make sure you’re having fiber-rich foods like beans with whole grains and vegetables.
Eating these three food categories – protein, fat, and fiber – at every meal makes a big difference in controlling your blood sugar and improving diabetes.
If you have any questions about controlling diabetes, please join me in our Hormone Support Group where I answer your questions live. You can access it by signing up for my free Hormone Reboot Training.