Want To Step Up Your FOODS FOR DIABETES? You Need To Read This First

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To overcome your diabetes, you need to eat foods that are unprocessed, low in sugar, low in fat, low in salt, high in fibre and low glycemic index (GI), i.e. digested slowly.

You should eat mainly plants and avoid eggs and dairy products. Every day you should also take a complete vitamin and mineral supplement and wash your food with plenty of water.

Everything is very good in theory, you might say. The real question is: what foods should you actually eat?

Here are some foods you can eat to fight your diabetes. This list is not exhaustive at all and you can discover hundreds more by doing your own research.

Manage your personal diabetes journey with a comprehensive food journal

1-Porridge (oatmeal)

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The perfect breakfast, porridge is made from whole grain oats rich in fiber and using plenty of water. It is also served hot, so it will take longer to eat and, as it is made of whole grains, it will be digested slowly.

All of these fibers and fluid mean that you will feel fuller for longer and that the energy will be released more slowly, which will reduce your blood sugar levels.


Bread chips are whole grain crackers made from rye. They are filled with fibre and are very low in fat, making them an excellent alternative to traditional crackers.

Whole grains contain more plant nutrients than refined cereals. They also have lower GI values, which means they take longer to digest and therefore release glucose into your bloodstream at a more moderate rate than refined cereals. Research suggests that people who consume whole grains tend to have less fat around their stomachs than people who eat refined cereals.

The benefits of whole grains don’t just apply to crackers. Switching from refined cereals to whole grains, breads and pasta is also crucial to overcoming your diabetes.

Manage your personal diabetes journey with a comprehensive food journal


Quinoa is a pseudo-cereal, that is, it is not really a cereal but is cooked and eaten in the same way as cereals. Unlike wheat or rice, it contains eight essential amino acids, so it is a complete protein (8 grams per cup). It contains dietary fibre (5 g per cup), phosphorus, magnesium and iron. It is also gluten-free and easy to digest.

The only drawback of quinoa is that it contains more fat than wheat or rice. However, these are mainly heart-healthy fats such as monounsaturated fats (in the form of oleic acid). Quinoa can also provide small amounts of omega-3 fatty acid, alpha-linolenic acid (ALA). In addition, it contains a wide variety of antioxidant and anti-inflammatory phytonutrients (plant chemicals).

Although relatively unknown in many parts of the world, quinoa is as easy to cook as any real grain. Mixed with vegetables and lean protein, it can make interesting dinners.

4-Bulgur wheat

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The bulgur is a form of fast-cooking whole wheat that has been steamed (partially pre-cooked) and dried. It is usually ground into particles that are sifted and sold in different sizes. As only a small amount of sound is removed during treatment, it is considered a whole grain. It has a pleasant nutty flavour and can be preserved for long periods of time.

The bulgur is very nutritious. A 100g contains almost 16g of carbohydrates (less than half a gram of which are sugars), 12.29g of protein and only 1.33g of fat. Just 3.5% of the bulgur’s energy comes from fat.

The bulgur is also rich in dietary fibre (over 18%) and rich in B vitamins, iron, phosphorus and manganese. Indeed, this grain has more nutritional impact than rice or couscous. It also requires very little cooking and can be mixed with other ingredients without being cooked. The bulgur shines in Middle Eastern dishes such as taboo salad and kibbeh.

5-Sweet potatoes

Sweet potatoes are one of the healthiest foods in the world. They are excellent sources of carotenes, and the darker they are, the more carotenes they contain. They also contain a lot of vitamins and dietary minerals.

Sweet potatoes contain glutathione, an antioxidant that can improve nutrient metabolism and the health of the immune system, and also protect against a wide range of diseases.

Unlike many other starchy vegetables, their low glycemic index ensures that sweet potatoes are an excellent diabetes mixer and a wonderful substitute for regular potatoes.

6-Soy milk

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Many alternatives to non-dairy milk are available. Made from plants, each has a different nutritional profile, flavour, colour and texture.

Soymilk is one of the most popular substitutes for cow’s milk. Made from soy, its nutritional profile is the most similar to that of cow’s milk compared to other non-dairy alternatives.

It contains 8 to 10 grams of protein per serving. Soy milk isoflavones have been shown to be beneficial in preventing heart disease.

Soy milk may be sweet or not, fortified with calcium vitamins A and D and riboflavin. You can also get flavored varieties such as chocolate and vanilla. As good as this is, you should be careful when buying soy milk and read the labels carefully.

Casein, the protein found in milk, and caseinate derivatives are sometimes added, as well as sugar and fat to improve the taste. Make sure that soy milk contains less than 3% fat and that only 10% of its energy comes from fat.

Manage your personal diabetes journey with a comprehensive food journal

7-Non-dairy yoghurts

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Several non-dairy yoghurts are available in most markets. These are made from various milks, including rice, soy and coconut milk. One of the most popular is soy milk yoghurt.

You can make soy yoghurt at home simply by adding yogurt bacteria to soy milk, using the same method you would use for milk yogurt. However, you should add one tablespoon of sugar for each litre of unsweetened soy milk to promote bacterial fermentation. In fact, soy milk alone does not contain lactose (milk sugar) which is the staple food of yogurt bacteria.

Soy yogurt contains less fat (about 2.7%) whole milk yogurt (3.5% fat). Soy yogurt can also be made from low-fat soy milk. However, you should carefully check the labels for added taste enhancing ingredients that can dramatically increase sugar or fat levels.


Beans are high in protein but very low in fat and do not contain cholesterol. They are full of complex carbohydrates, but have a low GI, which means they are very useful for controlling your glucose and cholesterol levels.

Beans have high levels of vitamins and dietary minerals. They also contain significant amounts of insoluble and soluble fibre. One cup of cooked beans contains between 9 and 13 grams of fiber. This is one of the reasons why people who eat beans often weigh less than those who do not.

Adding low-calorie beans to your diet will help you lose weight and control your blood sugar.

9-Lean meat and fish

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Protein can keep you fuller for longer and their digestion burns more calories than digesting other foods. Meat and fish contain more protein than most other foods.

However, if you need to eat meat, make sure it is as lean as possible. Brown meat tends to be high in fat. Skinless chicken breast contains less fat. Some cuts of beef contain less than four grams of saturated fat per serving, so you can eat them as long as you stick to 4-ounce servings.

One of the best sources of protein is fish and most fish are low in fat. In addition, fats in salmon, herring and other fatty fish are usually omega-3 fatty acids, healthy forms of fat that are supposed to protect against heart disease and other chronic diseases. Medium-sized portions of fish should not prevent you from controlling your blood sugar and overcoming your diabetes.


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A broth is water in which vegetables or meat have been boiled and which is used as soup. The broths help you overcome your diabetes by helping you lose or maintain your weight. Soups are full of water (by definition!) And tend to fill you while providing only a minimum amount of calories.

The soup is also hot, which prevents you from eating it too quickly, allowing the feeling of fullness to manifest itself before eating too much. When eaten as a first dish, a broth will take up space in your stomach that could have been used for more caloric foods.

You can prepare a satisfying low-calorie meal from a broth by adding pieces of chopped vegetables, beans or cubes of lean meat, chicken or fish.

Manage your personal diabetes journey with a comprehensive food journal


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Eating salads is a great way to beat diabetes. Vegetables found in salads are almost always rich in vitamins, minerals and fibre. In addition, ingredients such as lettuce contain plenty of water that will take up space in your stomach (provided they are eaten as an appetizer), leaving less room for fatter foods later in your meal.

You can make your salads more interesting by making sure they contain a variety of vegetables and fruits. But be careful with dressings, which can add satisfying flavors, as some contain excessive amounts of oil.

12-Chilli or hot peppers

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Peppers or hot peppers, such as habaneros or jalapenos, contain a flavourless compound called capsaicin, an irritant that produces a burning sensation in any tissue with which it comes into contact.

Capsaicin appears to slow appetite and slightly accelerate metabolism, but only for a short period of time. However, as people tend to eat less when their food is spicy, this can be helpful in reducing the amount of food you eat and thus your weight, which will help you control your blood sugar.

You can’t eat spicy foods, of course, if you suffer from acid reflux or other digestive problems.


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Cinnamon has a stabilizing effect on blood sugar. Studies indicate that it can reduce fasting glucose levels by up to 30%. My own experience suggests that about a teaspoon sprinkled on my porridge (porridge) in the morning reduces my average glucose levels upon waking up by nearly 0.5 mmol/l (9 mg/l) or about 8%, a significant drop. Half a teaspoon has little effect.

It seems to me that this spice, in the form of ground powder, can help control your blood sugar. However, a Cochrane review (a meta-analysis summarizing and interpreting the results of numerous trials) published in 2012 found that cinnamon was no more effective than a placebo in reducing hemoglobin A1c (HbA1c), a long-term measure of blood glucose control. Nevertheless, I continue to use cinnamon every morning.

You can also mix it with your coffee, tea or yoghurt to add flavor without adding calories.

Manage your personal diabetes journey with a comprehensive food journal

These are just a few of the foods you can eat to beat your diabetes. There are hundreds more.


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