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here are 16 best diabetes foods to eat
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for people with diabetes type 1 and type
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2 number 1 eggs the regular egg
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consumption may reduce the risk of heart
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disease in variety of ways guys eggs
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have been shown to reduce inflammation
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improve insulin sensitivity increase hdl
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which is your good cholesterol levels
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and change the size and shape of ldl
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which is your bad cholesterol
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according to a 2019 study eating a high
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fat low carb breakfast of eggs may help
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people with diabetes manage their blood
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sugar levels throughout the day so have
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breakfast have high fat breakfast every
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morning previous research has linked egg
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consumption to heart disease in
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diabetics but that's not true however a
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recent review of controlled studies
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discovered that eating 6 to 12 eggs per
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week as part of a nutritious diet for
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your diabetes did not increase the risk
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factors for heart disease in people with
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diabetes there you go
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some research also indicated that eating
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eggs may lower risk of stroke hello
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sugarmds.com right now number two greens
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with leaves now green leafy vegetables
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are high in nutrients and low in
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calories tada no surprise right but they
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are also low in digestible carbs or
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carbs absorbed by the body so they won't
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affect blood sugar levels significantly
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now many vitamins and minerals including
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vitamin c
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are found in spinach kale and some other
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leafy greens according to some evidence
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people with diabetes have lower vitamin
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c levels than people with ass diabetes
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and they may require more vitamin c
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through the diet most of the time
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vitamin c is a powerful antioxidant and
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anti-inflammatory okay
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increased consumption of vitamin c rich
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foods can actually help diabetics
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increase their serum vitamin c levels
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while decreasing the inflammation and
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the cellular damage number three
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avocados avocados have less than one
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gram of sugar there are very few
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carbohydrates they have high fiber
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content and they're healthy fats so they
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even spike your blood sugar avocado
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consumption is also linked to a better
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overall healthy diet good diet quality
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as well as
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lower bmi yes weight loss avocados are
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therefore an excellent snack for people
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with diabetes especially since obesity
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increase the risk of developing diabetes
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if you didn't have diabetes that is
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still one of the best foods for
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pre-diabetics and insulin resistant
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people okay so it really helps prevent
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the diabetes in 2019
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my study discovered that avocatin b or
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avob that's a fat molecule found only in
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avocados inhibits the incomplete
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oxidation in your skeletal muscle and
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the pancreas and as a result lower your
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insulin resistance
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now we know that more human research is
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needed when you're taking you know
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conclusions from the my studies but
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still there's a lot of evidence to show
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that evidence that avocados can help
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diabetes prevention number four
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legumes i know not everybody agree with
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that but beans are an inexpensive and
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nutritious and they're extremely healthy
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guys so beans are a legume that is
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typically high in b vitamins which you
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need minerals like calcium potassium
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magnesium and fiber which almost all
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diabetics need that in abundance they
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also have a very low glycemic index
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right which is essential for your
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diabetes management now
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beans may also help in
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what the diabetes prevention so if
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you're pre-diabetic or insulin resistant
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also eat beans in moderation of course
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in a study involving over 3 000
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participants at high risk for
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cardiovascular disease
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those people who consumed legumes had a
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lower risk of developing type 2 diabetes
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number 5 is chia seeds now diabetic
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patients will really love chia seeds if
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they try it right they are high in fiber
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and they are very low in digestible
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carbohydrates in fact 11 of the 12 grams
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of carbs in a 28 gram serving of chia
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seed fiber has no effect on your blood
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sugar levels now fiber can actually
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lower your blood sugar levels by how
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does the fiber do that by slowing the
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rate at which food moves through your
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gut and the way it's absorbed now chia
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seeds can help you maintain a healthy
00:04:44
weight because fiber curbs hunger and
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makes you feel full chassis may also
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help in the maintenance of your glucose
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control all day long if you had headed
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for breakfast a study of 77 adults with
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overweight obese type 3 diabetics they
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discovered that eating chia seeds
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promotes weight loss and helps maintain
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your glycemic control chia seeds have
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also been shown to help lower blood
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pressure and inflammation markers number
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six on the list is oily fish what are
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they salmon which most people love
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sardines herring anchovies
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their little people love and mackerel
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some people love that too they're high
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in omega-3 fatty acids dha epa they're
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beneficial to your health especially
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when you have diabetes right so i would
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say eat wild caught salmon or farm
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salmon even if you know where they come
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from if you know the farm et cetera now
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getting enough of these fats on a
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regular basis is especially important
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for diabetics because you know they are
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predisposed to heart disease and stroke
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now dha and epa protect your cells that
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line your blood vessels your endothelial
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cells and reduce the inflammation in
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there and may help improve the arterial
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function according to a lot of research
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people who eat fatty fish on a regular
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basis have a lower risk of acute
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coronary events which is your heart
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attacks and your strokes they're less
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likely to die from heart disease even
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cancer
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again eating fatty fish may even help
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your blood sugar regulation just eating
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fish without changing anything now a
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study of 68 adults with you know with
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weight problems or obesity in that study
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they discovered that people who consumed
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fatty fish they had significantly lower
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post meal blood sugar spikes than those
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people who did not consume fish or did
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not like fish now fish also a great
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source of a high quality protein which
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keeps you full and helps to keep your
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blood sugar levels stable at least i
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will say five to eight hours after
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number seven is a greek yogurt now
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a long-term study that actually involved
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health data over a hundred thousand
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participants they discovered that eating
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yogurt especially greek yogurt on a
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daily basis was associated with an 18
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percent lower risk of developing type 3
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diabetes but it also can assist you in
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losing weight and keeping your blood
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sugar levels stable because of high
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protein and high fat content now yogurt
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and other dairy foods may help people
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with type 2 diabetes lose weight and you
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know of course improve the internal fat
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composition the visceral fat now yogurt
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also is what
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high in calcium right high in protein as
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we discussed and there is a type of fat
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called conjugated linoleic acid that can
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actually mill you feel fuller and longer
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now greek yogurt has six to eight grams
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of carbs per serving which is way lower
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than the regular yogurt so pay attention
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that you're actually eating greek yogurt
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again greek yogurt is high in protein so
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it will help you with the weight loss
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and and try to go with the full fat i
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don't really care if you know if you're
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not trying to lose weight you can go for
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full fat now nuts are the next they're
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tasty nutritious everybody loves them
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unless you have allergies to it and
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majority of the nuts contain fiber and
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they're low in net carbs as you know and
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some contain
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less carbs than the others now regular
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consumption of variety of nuts and i
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think my favorite knot is walnut and
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almonds they have been shown to reduce
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inflammation and lower blood sugar
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levels and avon sea levels which is a
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long-term three-month marker for a for
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blood sugar management they even lower
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your ldl which is your bad cholesterol
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now nuts may also help diabetics to
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improve their overall health because it
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helps with the ldl right so in a study
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in 2019 16 people with type 2 diabetes
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involved and they are eating you know
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peanuts like walnuts and almonds and
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hazelnuts and pistachios i love that too
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those people actually in that study when
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they ate those nuts they had a much
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lower risk of cardiovascular disease
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heart attacks and strokes and of course
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it's going to help your blood sugar
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levels if you're consuming nuts
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as a synagogue for example now another
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study with type 2 diabetes when people
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consumed walnut oil on a regular basis
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even that helped the blood sugar levels
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well that's really important because you
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know with the type 2 diabetes you
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frequently have insulin spikes or blood
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sugar spikes and you're always looking
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for something to snack on i think a nuts
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will be your best friend now broccoli is
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your number nine why is broccoli so
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important well because it's the most
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nutrient dense vegetables pretty much on
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the earth okay a half cup of cooked
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broccoli contains only 27 calories my
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friend and only three grams of
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digestible carbs so you can just eat as
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much as you want as well as like there's
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vitamin c and magnesium in there which
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is super important for your diabetes now
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broccoli may help with the blood sugar
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management for those reasons now one
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study discovered that eating broccoli
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sprouts
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literally reduce your blood sugar levels
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so if you didn't know that the food is
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medicine there you go broccoli you can
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use the medicine eat every evening with
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your regular meat with some meat dish or
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whatever is going to help you with your
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blood sugar levels now how this
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vegetable actually helps as a medicine
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because there's actually things that are
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there's some chemicals in there like
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sulforaphane for example they're found
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in cruciferous vegetables such as
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broccoli and sprouts and so forth next
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one is gonna be extra virgin olive oil
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extra virgin olive oil contains
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something very important it's called
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oleic acid it's a type of mono
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unsaturated fat has antioxidant
00:10:28
properties and it literally improves
00:10:30
your glycemic control just like a
00:10:32
medicine and it improves your not only
00:10:34
your fasting but also post meal blood
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sugar and even triglyceride levels
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that's again important for people with
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diabetes because you know they're the
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one having difficulty with their blood
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sugar levels and the triglyceride levels
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most of the time at the same time now
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what else oleic acid does it actually
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stimulate a glp-1 hormone which is
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actually now used as a medicine so you
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can use olive oil as a medicine to
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improve your glp one function okay so
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you don't have to necessarily take a
00:11:04
medicine to do that if you need a
00:11:06
medicine in the medicine i'm not saying
00:11:07
don't take medicine but you can use
00:11:09
these foods for medicinal purposes for
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example in a large meta-analysis of 32
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studies examining various parts of fat
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olive oil was the only one found to
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reduce the heart disease remember that
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polyphenols which are antioxidants are
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also abundant in olive oil now what does
00:11:29
polyphenols do well they reduce
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inflammation they protect the cells
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lining your blood vessels again they
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protect you against the ldl cholesterol
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or oxidation of the ldl cholesterol and
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it also even help lower your blood
00:11:42
pressure because extra virgin olive oil
00:11:44
is unrefined it retains antioxidants and
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other beneficial features if you are
00:11:50
trying to choose which olive oil you
00:11:52
want to go for go for the extra virgin
00:11:54
olive oil from a repeatable source again
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as many olive oils are most of them are
00:11:59
blended with cheaper oils such as corn
00:12:01
or soy oil so pay attention to that
00:12:04
number 11 is flax sheets now flax seeds
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are known as common flax or
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linseeds or whatever you call it but
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they're high in heart healthy omega-3
00:12:13
fats and fiber and other unique plant
00:12:16
compounds lignans for example which make
00:12:19
up a portion of their insoluble fiber
00:12:22
may actually help reduce the risk of
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heart disease which most diabetics die
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from and it actually helped improve
00:12:27
blood sugar management as well now they
00:12:29
did a review of 25 randomized trials
00:12:32
they discovered a significant link
00:12:34
between the whole flax seed
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supplementation
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and glucose reduction here you go
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another medicinal food for you now flax
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seeds may even help with your blood
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pressure reduction which is almost as
00:12:48
important as lowering your blood sugar
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in 2000 study in a study with
00:12:51
pre-diabetic for example consuming
00:12:53
flaxseed powder on a daily basis reduced
00:12:56
their blood pressure and improved their
00:12:59
glycemic control and insulin resistance
00:13:02
as well again don't expect this to
00:13:04
happen overnight but if you're having in
00:13:05
your diet for a while you're gonna see
00:13:07
that we need more studies for prevention
00:13:10
of diabetes but initial studies are
00:13:12
indicating that the flax seeds are
00:13:14
really good for your heart for your gut
00:13:17
and for your diabetes again flax seeds
00:13:19
contain a high amount of viscous fiber
00:13:22
which improves your gut health insulin
00:13:24
sensitivity and feelings of fullness
00:13:27
which most of you i'm sure will like it
00:13:29
right vinegar or apple cider vinegar so
00:13:32
that's also a known topic but i'll
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explain a little bit uh both apple cider
00:13:37
vinegar and regular vinegar actually
00:13:39
have a lot of benefits not just lowering
00:13:41
your blood sugar levels despite the fact
00:13:43
that it is made from apples the sugar in
00:13:45
the fruit is fermented into acetic acid
00:13:49
so the finished product has actually
00:13:52
less than one gram of carbs per
00:13:54
tablespoon now data studies of course
00:13:57
bunch of studies in the meta-analysis of
00:13:59
these six studies involving over 300
00:14:01
people with type 2 diabetes found that
00:14:04
the vinegar actually improves fasting
00:14:06
blood sugar levels and eventually
00:14:08
improves your a1c levels as well now
00:14:10
other health benefits of apple cider
00:14:12
vinegar include but not limited to
00:14:15
antimicrobial and antioxidant properties
00:14:18
and then we know that we need more
00:14:20
research on this uh you can do more
00:14:22
research definitely for this but we have
00:14:24
a lot of benefits already proven now
00:14:26
start with i will say two teaspoons of
00:14:28
mixed in a glass of water which each
00:14:30
meal incorporate apple cider vinegar
00:14:32
into your diet we are coming up with our
00:14:34
own apple cider vinegar gummies which is
00:14:36
easier to consume but if you want to
00:14:38
consume real vinegar then you may want
00:14:40
to really dilute it and put some maybe
00:14:43
lemon juice or something to make it more
00:14:45
palatable i typically use it on my
00:14:46
salads for most of my salads number 13
00:14:49
is are berries strawberries blackberries
00:14:52
blueberries okay strawberries are
00:14:54
they're high in anthocyanins which are
00:14:57
antioxidants that give them that red
00:14:59
color so if you're seeing a fruit that's
00:15:01
colorful go for it okay polyphenols are
00:15:03
beneficial plant compounds with
00:15:06
antioxidant properties that are present
00:15:09
in these berries
00:15:10
in 2017 a study discovered that
00:15:13
consuming polyphenols from strawberries
00:15:16
and and cranberries for six weeks
00:15:18
actually improved the insulin
00:15:20
sensitivity in adults with overweight
00:15:23
issues or obesity issues even when they
00:15:26
did not have diabetes well that's really
00:15:28
important because the insulin
00:15:30
sensitivity or insulin resistance is a
00:15:32
major issue that ends up causing the
00:15:35
diabetes down the road and sometimes
00:15:37
some people even end up with heart
00:15:38
attack before they become diabetic due
00:15:40
to insulin resistance now a cup of
00:15:42
strawberries contain only 53 calories 12
00:15:45
grams of carbohydrates and three of that
00:15:47
is basically fiber now
00:15:50
this one serving also contains more than
00:15:53
100 percent of the recommended daily
00:15:55
intake of vitamin c there you go just
00:15:57
have some strawberries and you're good
00:15:58
again some additional anti-inflammatory
00:16:01
properties as well now of course we're
00:16:02
going to talk about garlic right that's
00:16:04
number 14. garlic is incredibly
00:16:06
nutritious considering it is small size
00:16:08
and low calorie count right so again
00:16:11
garlic has been shown in many studies to
00:16:13
help your glucose management your
00:16:15
cholesterol regulation and even your
00:16:16
blood pressure management
00:16:18
one clove of garlic weighs around 3
00:16:22
grams that's it number 15 is squash
00:16:26
well
00:16:27
a lot of people love squash which is
00:16:28
good right there are a lot of varieties
00:16:30
of the squash of course but it's one of
00:16:32
the healthiest vegetables available
00:16:34
now it is dense
00:16:36
it is a fling food it will fill you up
00:16:39
and typically has low glycemic index and
00:16:42
fairly low calories
00:16:44
now acorn pumpkin and butternut squashes
00:16:47
are
00:16:48
winter varieties with a hard shell as
00:16:50
you know and there is a summer squash
00:16:53
that has a soft peel that is edible
00:16:55
zucchini and italian squash are for
00:16:58
example our most common varieties when
00:17:00
it comes to that
00:17:01
and squash like most vegetables they're
00:17:04
high in antioxidants squash also
00:17:06
contains less sugar than sweet potatoes
00:17:10
so you can actually replace that instead
00:17:12
of sweet potatoes right it's an
00:17:14
excellent substitute now
00:17:16
pumpkin polysaccharides which are found
00:17:19
in the squash have also been shown in
00:17:22
studies to improve the glucose tolerance
00:17:26
and insulin sensitivity and of course
00:17:28
lower serum glucose levels eventually
00:17:30
although there has been not a ton of
00:17:33
human research but as far as we know a
00:17:35
lot of uh animal studies shows that
00:17:37
squash actually can reduce your blood
00:17:40
sugar levels relatively quickly now
00:17:42
barrier melon is one of those that we
00:17:44
use in our supplements which has the
00:17:45
most highest potency in a concentrated
00:17:47
form no wonder why we put in our
00:17:49
supplement there now more human studies
00:17:51
are needed to confirm that but again i
00:17:53
would say squash is a safe bet for
00:17:55
diabetics to get their blood sugar down
00:17:58
now
00:17:59
shirataki
00:18:00
noodles are next shirtaki noodles are
00:18:05
pretty excellent for dabbies and weight
00:18:07
loss
00:18:08
why
00:18:08
well because these noodles are high in
00:18:11
something called glucomannan glucomannan
00:18:14
is a fiber derived from a konjac root we
00:18:18
have other videos about this as well if
00:18:20
you want to go back but this plant is
00:18:21
basically grown in japan and processed
00:18:23
into something called shritake it can be
00:18:26
noodles or rice and like we said the
00:18:28
glucomannan that's
00:18:30
present in there is a it's a viscous
00:18:32
fiber that makes you feel full and
00:18:34
satisfied
00:18:36
now in addition to that it has been
00:18:38
shown to lower your blood sugar levels
00:18:40
drastically after eating that and
00:18:42
improve your risk factor for heart
00:18:44
disease especially if you have diabetes
00:18:47
or pre-diabetes or insulin resistance
00:18:50
now there is a study for that as well
00:18:52
now the glucomannan for example
00:18:54
significantly decreased the fasting
00:18:56
glucose serum insulin and cholesterol
00:18:59
levels in diabetic rats shirtaki needles
00:19:02
contain only 3 grams of digestible carbs
00:19:06
and 10 calories per 100 grams serving
00:19:10
these noodles typically packed with
00:19:12
fishy smelling liquid some people don't
00:19:14
like that but they must be thoroughly
00:19:17
rinsed before the use and you will be
00:19:20
okay i promise
00:19:21
the noodles should then be cooked for
00:19:24
several minutes
00:19:26
typically in a skillet over high heat
00:19:28
and so forth without any added fat to
00:19:31
achieve that noodle like texture if
00:19:34
you're into pasta and so forth well
00:19:36
there you have it my friend i kind of
00:19:38
came up with the 16 great foods that you
00:19:40
should at least try
00:19:42
look up some recipes and so forth
00:19:45
and
00:19:46
get it in place get in your diet i think
00:19:48
you will love it again check out our
00:19:50
website at sugarmds.com for more
00:19:53
information and resources
00:19:54
and
00:19:56
guess what subscribe because you don't
00:19:58
want to miss my next video
00:20:01
hey guys i hope you are enjoying this
00:20:03
channel so far and i hope you subscribed
00:20:06
already
00:20:06
if you didn't do it and if you did
00:20:09
watch this video right there i think
00:20:11
that will help you too
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