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Diabetes-Friendly Diet: 8 Foods & Drinks to Regulate Your Blood Sugar

November 17, 2022

A lot of people have diabetes or don’t realise they’re heading toward it. Since you’re reading this, you probably care about yourself and your loved ones, who you want to see with a healthy body. One of the many health issues that might come with the neglect of your diet is diabetes.

Before we get into our diabetes-friendly diet list, let’s take a look at what diabetes really is and how it can be treated.


What is diabetes?


Diabetes is a group of metabolic disorders marked by elevated blood sugar levels that result from defects in insulin production, insulin action, or both.

There are two common types of diabetes: type 1, where the insulin-producing cells of the pancreas are destroyed, and type 2, which occurs when the body becomes resistant to the insulin that controls how much sugar circulates in the blood.

Diabetes has come a long way, and so have the treatments. Nowadays, people living with diabetes can enjoy a normal and active lifestyle with the right medication, exercise, and nutrition.


What foods and drinks are best for diabetes?


There’s so much information on what you should and shouldn’t eat if you have diabetes. Our bodies may react to the same food differently, but there are certain patterns that emerge from the research.

Here at Hearty Health, we’ve rounded up the best foods, beverages, and dietary tips on the planet, so you don’t have to.


1. Berries

Most people can’t resist delicious berries. They are indeed a real treat when it comes to blood sugar regulation.

Studies have shown that people who eat berries regularly, especially the commonly consumed blueberries, cranberries, strawberries, and raspberries, have lower blood sugar levels than those who don’t.

Berries are high in fibre and low in calories, which means they can help you feel full longer. They also contain antioxidants that can help protect your body against free radicals and diseases.


2. Legumes

Legumes such as beans and lentils are full of complex carbs and protein, which helps stabilise your blood sugar. These foods are also high in fibre, which slows the rate at which food passes through your digestive tract. This slows down glucose absorption into your bloodstream and helps maintain stable blood sugar levels.

Soak them overnight in water before cooking to improve digestibility.


3. Whole grains

Whole grains lower blood sugar levels by reducing how quickly your body absorbs sugar from the food you consume. This means that their effect on your blood sugar will be more gradual and won’t spike and then drop as quickly.

This is because whole grains contain fibres, which act as a food source for bacteria in your gut and help slow down the absorption of carbs. Plus, whole grains are high in nutrients like magnesium and B vitamins, which are also known to help regulate blood sugar levels.

So next time you’re reaching for that bowl of cereal or bagel, try adding some whole grains to your breakfast instead!


4. Walnuts

Walnuts are a great snack for regulating blood sugar and helping with diabetes. They are packed with fibre and protein, which means they’ll keep you feeling full longer than other snacks. A study from the Journal of Nutrition found that eating one ounce daily of walnuts lowered blood sugar levels in people with type 2 diabetes by 10%.


5. Apple cider vinegar

Apple cider vinegar has been used as a folk remedy for years, but it’s also been scientifically proven to help regulate blood sugar levels in people with diabetes.

The acetic acid in apple cider vinegar accelerates the metabolism of carbohydrates, making it easier for your body to process them into energy. This results in lower blood sugar levels and fewer spikes in your blood glucose levels throughout the day.

It also helps you feel fuller faster because it slows down the rate at which food moves through your digestive system, making you feel more satisfied with less food than usual.


6. Tomatoes

Tomatoes are packed with vitamin C, which helps the body use insulin more efficiently. They also contain lycopene, an antioxidant that protects cells from free radical damage and may even help prevent cancer.

But what about the sugar content? Tomatoes do contain natural sugars, but they’re nothing compared to other fruits and vegetables. A single serving of tomato juice (about 3/4 cup) contains just 5 grams of carbohydrates—and almost 4 grams of fibre! And if you’ve ever had a tomato straight from the vine, you know how delicious it is without any added sugar at all.


7. Chia seeds

Chia seeds are one of the best foods for regulating blood sugar and helping with diabetes. They do this by slowing down the rate at which food is digested, which means that they keep your blood sugar stable for longer. They also help to reduce cravings, which means that you’re less likely to overeat. If you eat chia seeds before meals, they can help you feel full faster and longer.

In addition to being great for regulating blood sugar and helping with diabetes, chia seeds are also high in fibre and omega-3 fatty acids, which helps lower cholesterol levels. They’re also a source of calcium and iron—both nutrients that people with diabetes often don’t get enough of in their diets.


8. Green tea

It’s no secret that green tea is great for your health. It’s chock-full of antioxidants and has been shown to help fight inflammation, lower blood pressure, and prevent cancer. But did you know that it can also help regulate your blood sugar levels?

Green tea contains a compound called catechins, which have been shown to help the body break down glucose. The healthier the body is at breaking down glucose, the more stable your blood sugar will be!

There are several different types of green tea on the market today—from matcha powder to pure-leaf tea bags—and they all have different amounts of catechins in them. So if you’re looking for something to help with diabetes management or even general regulation of your blood sugar levels, try one or two cups daily!




The solution to blood sugar regulation isn’t necessarily a pill or a simple diet change; it’s usually a combination of several different solutions. That said, a healthy diet is probably the most important factor. While the media is hyping up the latest fad diets, it’s always worth remembering the tried and true advice that we’ve had for ages: Eat real foods, don’t eat too much, and exercise regularly.

Make Hearty Health your trusted partner in eating healthy, and contact us today for wholesome ready-made meals prepared by our professional chefs and nutritionists.


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