Leafy greens such as spinach, kale, and Swiss chard are low in calories and carbohydrates while being rich in fiber, vitamins, and minerals. They have a minimal impact on blood sugar levels and can help improve insulin sensitivity.
Berries like blueberries, strawberries, and raspberries are packed with antioxidants, fiber, and vitamins. Their low glycemic index makes them an excellent choice for managing blood sugar levels while satisfying sweet cravings.
Legumes such as lentils, chickpeas, and black beans are high in fiber and protein, which helps slow down the absorption of sugar into the bloodstream. They also contain resistant starch, which can improve blood sugar control and promote gut health.
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, protein, and fiber. They help stabilize blood sugar levels, reduce inflammation, and promote heart health when consumed in moderation.
Whole grains such as quinoa, oats, barley, and brown rice are rich in fiber and nutrients compared to refined grains. They have a lower glycemic index and can help regulate blood sugar levels, improve insulin sensitivity, and promote satiety.
Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to reduce inflammation and improve insulin sensitivity. Including fatty fish in your diet regularly may help lower the risk of developing type 2 diabetes.
Greek yogurt is high in protein and low in carbohydrates, making it an excellent option for managing blood sugar levels. Choose plain, unsweetened Greek yogurt to avoid added sugars and artificial sweeteners.
Cinnamon has been shown to improve insulin sensitivity and lower blood sugar levels in individuals with diabetes. Sprinkle cinnamon on oatmeal, yogurt, or smoothies, or add it to savory dishes for a flavorful boost without added sugar.