10 Foods Diabetics Should Eat Slideshow

Contributor
There's plenty of information out there about what diabetics shouldn't eat; here's what should be in their diets
Peanut Butter

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Apple Cider Vinegar

Apple Cider Vinegar

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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. 

Avocado

Avocado

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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. 

Black Beans

Black Beans

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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. 

Chamomile Tea

Chamomile Tea

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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. 

Cinnamon

Cinnamon

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A study found that adding a half teaspoon of cinnamon to your daily diet has the ability to make cells more responsive to insulin. The study’s test subjects found a reduction in blood-sugar spikes after taking varying amounts of cinnamon extract over a 40-day period. 

Flaxseed

Flaxseed

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Adding ground flaxseed to meals can help neutralize spikes in blood sugar. Research from the World Health Organization showed that subjects who ate a tablespoon of ground flaxseeds every day for an entire month showed a dramatic drop in triglycerides, cholesterol, and blood glucose levels.  

Guava

Guava

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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

Oatmeal

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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.  

Peanut Butter

Peanut Butter

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Peanuts have a very low glycemic index and have been found to stabilize blood sugar levels in diabetics. Peanuts can even curb sugar spikes from foods with a high glycemic index, when consumed together with them. Just make sure to avoid peanut butters with added sugars.  

Whole Grains

Whole Grains

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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.