16 Best Proven Foods That Controls Diabetes Effectively Well


What Is Diabetes?

Foods that control diabetes effectively could seem very difficult to figure out especially when you are curious to alleviate this medical condition. Diabetes is a disease in which the human body can’t control the amount of sugar in your blood due to the absence of insufficient insulin. It is advisable to consume foods that will help avert diabetes complications like heart disease. Foods like rice, bread, fruits, desserts, cereals, pasta, and milk are common foods that might cause an increase in your blood sugar or glucose level easily.

Foods That Controls Diabetes Effectively

We have carefully researched the best-proven foods that will help control diabetes effectively be it diabetic’s type 1 or type 2. It includes the following:

Fatty fish

Fatty fishes like salmon, mackerel, sardines, and herring are all rich in omega 3-fatty acids which help reduce your chance of having a stroke and other heart diseases effectively. A diabetic patient should increase the consumption of fatty fishes to help regulate its blood sugar level.

A study shows that older men and women who consumed fatty fish at least five (5) days in a week for 2 months had their triglycerides and inflammatory markers reduced immensely.

Consequently, fish is rich in proteins which aid the increase of your metabolic rate efficiently.

Also, a study shows that people who consume enough fatty fish daily have a lower chance of having heart failure and are less likely to die from any heart diseases.


This is a sweet spice which is basically used in baking and cooking. It is gotten from the bark of an Asian tree. Cinnamon can help regulate glucose level, cholesterol, insulin sensitivity, and triglyceride levels in type 2 diabetes patients.

Recent research of 10 studies show that the cholesterol and triglyceride levels of most people who consumed cinnamon where actually reduced.

A study shows that cinnamon can aid the lowering of blood sugar levels and also improve insulin sensitivity greatly.

Also, a study shows that most type 2 diabetes patients who consumed cinnamon for 3 months had more than a double reduction in hemoglobin A1c, unlike people who received standard care only.

You are also advised to limit your consumption of cassia cinnamon to less than a teaspoon daily which is mostly found in grocery stores as it has coumarin which brings about a higher chance of having health problems.

It is also known that true cinnamon (Ceylon) has a minimal amount of coumarin which you can consume.


Chia seeds

Chia seeds are rich in fiber and low in digestible carbs which may help lower inflammation and blood pressure easily.

Also, the viscous fiber in chia seed does lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed readily.

Additionally, the fiber present in Chia seeds helps in reducing the number of calories you absorb from other foods consumed at the same meal. 

Cultivate the habit of eating chia seeds so as to help control diabetes effectively.

Read Also: 13 Surprising Foods That Keep Your Entire Body Healthy

Greek yogurt

Greek yogurt is one of those foods that help control diabetes effectively and also reduces your chance of having heart disease. Consuming Greek yogurt can help in fighting weight loss and also improve the body composition of type 2 diabetes patients.

Since it contains probiotics, it is effective in controlling blood sugar level and also lowers the risk of having heart disease.  

Enjoy this delicious yogurt daily not to only control diabetes but to improve overall body health.


They contain a low amount of calorie with a high nutritional value. Its plant compounds present in broccoli, protect the human body from harmful diseases.

Broccoli is known to have reduced the level of insulin and protect cells from harmful free radicals that are being produced during metabolism amongst diabetes patients.

This green vegetable is a good source of zeaxanthin and lutein which are important antioxidants that help avert eye diseases.

Also, imbibe the consumption of broccoli to also boost your skin health and immune system immensely.

Flax seeds

Flax seeds help lower your risk of heart disease, reduce blood sugar levels/inflammation, and also improve insulin sensitivity rapidly.

A study shows that most type 2 diabetes patients who consumed flaxseed lignans for 3 months had great improvement in hemoglobin A1c.

Flaxseeds are rich in viscous fiber which are suitable for gut health and improves insulin sensitivity greatly.

Also, a study shows that eating flaxseeds can lower your risk of having strokes and also reduce the dosage of medication required to prevent blood clots.

You can decide to grind some of the flaxseeds and seal them tightly in the refrigerator to avoid being sour.


This type of fruit is low in sugar and has strong anti-inflammatory properties that can help reduce your risk of having heart disease. Strawberries are rich in anthocyanins an antioxidant that gives it a red coloration.

Its antioxidant (anthocyanins) have been shown to reduce both insulin and cholesterol levels after a meal. They are also known to improve blood sugar and the risk of having heart disease in type 2 diabetes patients.

A cup of strawberries consumed contains 49 calories and 11 grams of carbs, three of which are fiber. Consuming a cup of strawberries provides more than 100 percent of the daily intake for vitamin C, which provides a significant anti-inflammatory benefit for heart health.


Winter and summer squash have significant antioxidants which aid the reduction of insulin and blood sugar levels immensely. Most winter squash has a hard shell and they include butternut, pumpkin, and acorn while summer squash has a soft peel that can be eaten easily. Italian and zucchini squash are the most common varieties of summer squash.

Squash contains important antioxidants like the winter squash which is rich in zeaxanthin and lutein which protects the human eye against cataracts and macular degeneration.

A study shows that most type 2 diabetes patients who consumed an extract of the winter squash Cucurbita ficifolia discover a decrease in their blood sugar level immensely.

Consequently, an increase in carbs is much in winter squash than summer squash. For example, a cup of cooked pumpkin consumed contains 9 grams of digestible carbs, while a cup of cooked zucchini has only 3 grams of digestible carbs.

Having seen the differences in winter and summer squash, the choice is yours to make.

Leafy green vegetables

Leafy green vegetables have increased nutrients and antioxidants that are suitable for your eye/heart health. Most leafy green vegetables are low in calories and digestible carbs which might raise your blood sugar levels. 

A study shows that increased consumption of vitamin C reduces fasting blood sugar levels and inflammatory markers in most type 2 diabetes patients. For example, kale and spinach are leafy green vegetables that are rich in vitamin C and minerals.

Lutein and zeaxanthin which are the two major antioxidants present in leafy green vegetables protect your eyes against cataracts and macular degeneration as they are some of the common diabetes complications.

Read Also: 29 Best Incredible Heart-Healthy Foods You Must Eat


Eggs have a lot of health benefits which is not only restricted to the regulation of diabetes in the human body. They also help reduce your risk of having heart disease, improve eye health, control blood sugar level, and keep you feeling full.

Additionally, egg reduces inflammation, improve insulin sensitivity, raise your “good” HDL cholesterol levels and changes the size and shape of your “bad” LDL cholesterol.

Most eggs are good sources of zeaxanthin and lutein, antioxidants that protect the eyes from disease       

Finally, a study amongst type 2 diabetes patients who eats two (2) eggs per day as part of a rich protein diet had significant improvements in their blood sugar and cholesterol levels.

Try eating a whole egg and watch your overall health improve rapidly.



This is a spice that has numerous health benefits. Turmeric has curcumin, which helps lower blood sugar levels and inflammation thereby protecting against kidney and heart disease.

For optimal absorption of curcumin in your body, inculcate turmeric with piperine (which is found in black pepper) to increase your rate of absorption to about 2,000 percent.


Nuts are one of those proven foods that control diabetes effectively. Since they are low in digestible cards, they help reduce insulin, blood sugar, and LDL levels.  

The amount of digestible carbs in 28 grams of nuts differs from each other. It includes:

  • Cashew nuts: 7.7 grams
  • Almond nuts: 2.6 grams
  • Macadamia: 1.5 grams
  • Walnuts: 2 grams
  • Pecans: 1.2 grams
  • Brazil nuts: 1.4 grams
  • Hazelnuts: 2 grams
  • Pistachios nuts: 5 grams

A study shows that diabetes patients who inculcate 30 grams of walnuts in their daily diet for 12 months lost weight, had great improvements in their body composition and their insulin levels were reduced.

This research is very vital as most type 2 diabetes patients do have increased level of insulin which is often due to obesity.

Olive oil

Olive oil has adequate healthy oleic acid and it is suitable for heart health and blood pressure.

They are known to contain an antioxidant which is called polyphenols. Olive oil reduces inflammation in the body and protects the cells that line your blood vessels thereby maintaining your LDL cholesterol from being damaged by a decreased blood pressure/oxidation.  

A large analysis of 32 studies involving different types of fat deduced that only olive oil was found to reduce the risk of having heart disease. Avocados oil is one of those foods that help control diabetes effectively.

Apple cider vinegar (ACV)

Apple cider vinegar can be suitable for lowering blood sugar and improve insulin sensitivity. It has enough health benefits.

A study shows that apple cider vinegar can lower blood sugar response by 20 percent when taken with meals containing carbs.

Additionally, a study deduced that a 6 percent reduction in fasting blood sugar (FBS) was found in people with poorly controlled diabetes as 2 tablespoons of apple cider vinegar were taken daily before going to bed.

Apple cider vinegar can help in weight loss immensely.


Garlic is one of those herbs that helps reduce blood sugar, LDL cholesterol, inflammation, and blood pressure amongst diabetes patients. It is known that a clove of raw garlic has about 4 calories and 1 gram of carbs.

A study shows that garlic can reduce blood sugar, inflammation, and LDL cholesterol in type 2 diabetes patients.

Also, a study shows that people with uncontrolled high blood pressure who consumed garlic for 3 months to experience a 10-point decrease in their blood pressure immensely.


Legumes like lentils, dried beans, and peas are important foods for people with diabetes. Consuming your fresh vegetables with corn salsa and black bean do make a good diabetes diet. They are also rich in carbs and its flavors can keep you satisfied easily.

Diabetes Diet

Diabetes diets are healthy-eating plans that will help regulate your blood sugar level in the body.

These healthy-eating plans must be carried out thrice a day at regular times. Diabetes diet makes good use of the insulin your body produces or gets through a medication very smoothly.

A licensed dietician can help design a suitable diet plan based on your lifestyle, health goals, and tastes very easily. You might be advised on how to improve your eating habits by your registered dietician.

Recommended Diabetes Foods

Diabetes diets must have healthy carbohydrates, fish, fiber-rich foods, and good fats.

Healthy carbohydrates: Vegetables, beans, fruits, whole grains, milk, and cheese should be consumed. Avoid eating less healthy carbohydrates like drinks or foods with added sugars, fats, and sodium.

Heart-healthy fishes: Mackerel, sardines, salmon, and tuna should be consumed because they contained omega-3 fatty acids which avert your chance of having heart disease. Never consume a deep-fried fish or fish that has a high level of mercury like the king mackerel.

Fiber-rich foods: Nuts, vegetables, whole grains, fruits, beans or peas should be consumed as they help control your blood sugar level immensely and aids proper digestion in the human body. They are mainly of plant origin which the human body can’t digest so easily.   

Healthy Fats: Most monounsaturated and polyunsaturated fats like olive oil, avocados oil, nuts, and peanut help reduce your cholesterol levels immensely. It is advisable not to consume them excessively as most fats are rich in calories.

Read Also: What Do You Know About High Blood Pressure (Hypertension)?

Diabetes Foods To Avoid

You should avoid consuming the following foods so as not to increase your diabetic condition and make you be prone to having heart disease. They include the following:

  • Avoid the consumption of trans fats especially in processed snacks, shortening kinds of margarine, and baked goods.
  • Never consume too much sodium as about 2,300 mg of sodium intake is enough for a day. In the case of a patient with high blood pressure, your doctor will recommend you even consume lesser than the daily intake.
  • Saturated fats of animal proteins like beef, sausage, butter, and hot dogs should be avoided. Limit your intake of palm oil and coconut oil so as to control your blood sugar level very well.
  • Foods that are rich in cholesterol like liver and egg yolks should be consumed in little amount and never consume more than 200mg of cholesterol in a day for optimal consumption. 


They are also low carb veggies like onions, tomatoes, mushrooms, eggplant, and Brussels sprouts which are all suitable foods for a person with diabetes to consume to help control his or her blood sugar level.

A diabetes diet is very useful as your blood sugar level could be controlled effectively and it prevents your risk of having heart disease and other types of cancer.

Also, before consuming these foods that control diabetes, you must first consult your licensed dietician to see if it’s suitable for you or not. If after consuming these foods and there is still no improvement, quickly visit your medical doctor for advice.


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