Delicious and surprising diabetes-friendly food options are as close as your kitchen. When you have prediabetes or diabetes, a healthy diabetes meal plan is key to managing your blood sugar. Here are the foods and drinks that you should have in your meal! 

Beans (Of Any Kind!)

Beans are a low glycemic index food as their carbohydrates are gradually released so they're less likely to cause blood sugar spikes. A recent study¹ found that eating a daily cup of beans for three months as part of a low-glycemic index diet lowered HbA1c by half a percentage point.​

Apples

You might think that there's no room in a diabetic meal plan for fruit, but apples are also low glycemic. Aiming for foods that are low or medium on the glycemic index is one way to manage blood sugar levels. And apples are high in fibre, and vitamin C as well as fat-free! 

Almonds

Almonds are rich in magnesium, a mineral that may help your body² use its own insulin more effectively. One ounce supplies nearly 20% ³of your daily dose of this blood sugar-balancing mineral. Plus, nuts like almonds are high in monounsaturated fatty acids, protein, and fibre.

Spinach

This leafy green has just 21 calories per cooked cup and is filled with blood sugar-friendly magnesium and fibre⁴. Plus, you can enjoy spinach raw, sautéed with olive oil, cooked or even blended making it a versatile choice too!

Chia Seeds

In one study⁵, people with diabetes who added about an ounce of chia seeds to a calorie-controlled diet for six months shed four pounds and trimmed an inch-and-a-half from their waistlines. These gems also contain protein and provide 18 per cent of your recommended daily intake of calcium.​

Ensure^® Diabetes Care

When you're having a hectic day it can be difficult to eat right. Ensure Diabetes Care can make things easier. Made by Abbott, it has blends of carbohydrates that are slowly digested and absorbed to help minimize blood sugar spikes. Check with your doctor on how it can be added to your day’s meal. ¹⁰

Blueberries

Blueberries contain compounds that help reduce the risk of heart disease and improve how your body uses insulin. According to a study⁶, 2 cups of blueberries daily improves insulin sensitivity in overweight people as they are a great source of fibre, vitamin C and antioxidants.​

Oatmeal

Just like apples, steel cut and rolled oats have a low glycemic index⁷. But, keep in mind that while steel cut and rolled oats are great picks, highly processed instant and quick oats tend to be higher on the glycemic index so they're not as blood sugar-friendly.​

Turmeric (Haldi)

This golden spice contains curcumin, a substance that prevents prediabetes from turning into Type 2 diabetes. When researchers gave participants who had prediabetes 1500 mg of a curcumin daily for nine months, 16% of people in the group went on to become diabetic, while the entire curcumin group remained diabetes free⁸.

Chamomile Tea

A recent study found that it may help you manage your blood sugar levels as well. When participants in the study⁹ drank one cup of chamomile tea after meals three times per day for six weeks, they showed a reduction in blood sugar levels, insulin, and insulin resistance.

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/23089999 as accessed on 14 November, 2022​
2. https://www.ncbi.nlm.nih.gov/pubmed/28224192 as accessed on 14 November, 2022​
3. https://ndb.nal.usda.gov/ndb/foods/show/3635?manu=&fgcd=&ds= as accessed on 14 November, 2022
4. https://ndb.nal.usda.gov/ndb/foods/show/3168?man=&lfacet=&count=&max=&qlookup=&offset=&sort=&format=Abridged&reportfmt=other&rptfrm=&ndbno=
&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Qv=1&Q5992=1%2F2&Qv=1&Q5992=1 as accessed on 14 November, 2022
5. https://www.ncbi.nlm.nih.gov/pubmed/28089080 as accessed on 14 November, 2022​
6. https://www.ncbi.nlm.nih.gov/pubmed/20724487 as accessed on 14 November, 2022​
7. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding as accessed on 17 November, 2022​
8. -carbohydrates/glycemic-index-and-diabetes.html as accessed on 14 November, 2022
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3476912/ as accessed on 14 November, 2022​
10. https://www.ncbi.nlm.nih.gov/pubmed/26437613 as accessed on 14 November, 2022​