Diabetes and Diet: 7 Foods That Control Blood Sugar

When you have type 2 diabetes, what you eat can help you control your blood sugar, prevent hunger, and feel full longer.

"Diabetes is when your blood sugar or glucose levels are higher than normal. It's carbohydrate-rich foods like breads, cereals, rice, pasta, fruit, milk and desserts that can cause this increase, "says Maggie Powers, PhD, president-elect of Health and Education at the American Diabetes Association.

Your meal plan should focus on the amount and type of carbohydrates you put on your plate during the day, says Powers.

But it is also important to have foods that you enjoy. You want to eat enough to feel satisfied and avoid overeating and making bad decisions. Here are seven foods that Powers says can help keep your blood sugar under control and make you feel happy and healthy.

1. Raw, cooked or roasted vegetables

These add color, flavor and texture to a meal. Choose tasty, low-carbohydrate vegetables such as mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb pumpkins, such as zucchini.

Try it with dips like low fat dressings, hummus, guacamole, salsa, or roasted with different spices such as rosemary, chili or garlic.

2. Vegetables

Go beyond your regular salad and try the cabbage and spinach and chard. "It's healthy, tasty and low in carbohydrates," says Bowers.

Roasted turnips in the oven with olive oil for quick and crispy chips. You can also mix vegetables with roasted vegetables to add a different texture and flavor, or serve with a little protein, such as salmon.

3. Low calorie flavored drinks

Regular water is always good, but the water mixed with fruits and vegetables is more interesting. Cut lemon or cucumber and put in water, or make ice cubes with some flavor in them.

If you do not drink hot tea, try cold tea with lemon or cinnamon stick.

"These drinks are not just about carbohydrates, but they can also help fill you so you do not crave other foods," says Bowers.

4. Melon or Berries

Did you know that 1 cup of any of these has only 15 grams of carbohydrates?

"It's a bit more expensive, but it's a healthy treatment full of nutrients and fiber, and it's a bit sweet," says Powers.

For a different touch, mix the melon or berries with plain yogurt, or put them in ice cubes.

5. Whole grain and high fiber foods

Fill these up to avoid overeating or choosing the wrong foods.

Try legumes such as dried beans, peas and lentils. You can even enjoy a black bean sauce and corn with your raw vegetables.

"These foods still have carbohydrates, but they have interesting flavors [that help you stay satisfied," says Powers.

6. A little fat

Good choices of fat include olive oil, avocado and fatty fish; For example, think of the salmon served on a bed of lettuce.

Bonus: Fish fat serves as salad dressing, says Powers.

7. ProteinPowers recommends Greek yogurt, cottage cheese, eggs and lean meats. And do not forget the goodies.

"Peanut butter on a celery stick is a good mix of fat and protein for a healthy and satisfying snack," she says.

You can also eat a low-fat cheese stick or a piece of dried meat, but watch how much sodium it contains, he says.

In general, your eating plan "should not be boring," says Powers. "You must include the foods you like with a carbohydrate balance."