It might not be the most pleasant pre-meal apéritif, but a couple tablespoons of vinegar before eating can help manage blood sugar levels. A study out of Arizona State University found that when diabetics and prediabetics consumed two tablespoons of vinegar before two meals each day, there was a major reduction in postprandial insulin sensitivity, compared to the control group that did not consume any vinegar.
The avocado’s high amount of monounsaturated fat and low sugar content sets it apart from other fruits. Monounsaturated fats can subdue blood cholesterol levels and slow the absorption of other sugars.
Beans are full of fortifying fiber and protein, and, as a result, they have a low glycemic index value. Their culinary versatility allows them to easily be incorporated into a number of breakfast, lunch, and dinner dishes. Diabetics should always keep a few cans in the cupboard.
A study from of the Journal of Agricultural and Food Chemistry showed that chamomile tea may be an effective tool at regulating blood sugar. Research out of the University of Toyama in Japan showed that when diabetic rats were given a dose of chamomile extract for three weeks, they showed an overall decrease in blood glucose levels, compared to the control group.
This tropical fruit is uncommon in the United States, at least outside of areas with a significant Caribbean population, but it’s the perfect snack for diabetics. Guava has a low glycemic index, and an extract made from the fruit’s leaves has been found to reduce blood sugar absorption and have an anti-hyperglycemic effect on diabetic rats.
Oatmeal is the real breakfast of champions. This carbohydrate is high in soluble fiber, which prevents blood sugar spikes by slowing the emptying of the stomach. Oatmeal is a great canvas to serve as a backdrop for other diabetes-fighting foods like flaxseeds and peanut butter.
There is overwhelming evidence that whole grains such as whole wheat, kamut, buckwheat, and teff protect against diabetes. In a comprehensive study tracking the health of over 160,000 female nurses, the women who averaged two to three servings of whole grains each day were 30 percent less likely to develop type 2 diabetes than those who rarely ate whole grains.