Natural Foods For Diabetes Control

Natural foods for diabetes control

Choosing natural foods for diabetes control might just be the key to managing your blood sugar level.

Natural foods like vegetables, fruits and many others with healthful proteins can be of great benefits to people living with diabetes…

It’s also good to note that balancing your foods can help you maintain general health and to avoid any complication.

Types Of Diabetes:

Prediabetes: Prediabetes is a health condition that means your blood sugar level is higher than normal but not yet high enough for you to be diagnosed with diabetes.

The blood sugar range for prediabetes is 100-125 milligrams per deciliter (mg/dL), and the A1c range is 5.7% to 6.4%. The A1c averages your blood sugar over 2 to 3 months.

Prediabetes usually has no symptoms, but it almost always shows up before you get diagnosed with diabetes.

Type 1 diabetes: Type 1 diabetes is an autoimmune disease that causes the insulin-producing beta cells in the pancreas to be destroyed, preventing the body from being able to produce enough insulin to adequately regulate blood glucose levels

Type 2 diabetes: Type 2 diabetes mellitus is a metabolic disorder that results in hyperglycemia(high blood sugar levels) due to the body:

Being ineffective at using the insulin it has produced; also known as insulin resistance and/or Being unable to produce enough insulin

Type 2 diabetes is characterised by the body being unable to metabolise glucose (a simple sugar). This leads to high levels of blood sugar which over time may damage the organs of the body.

Gestational: Gestational diabetes means you have high blood sugar levels during pregnancy. Even though, your blood sugar levels may be normal before you got pregnant.

If you have it, you can still have a healthy baby. Get help from your doctor and take simple steps like switching to natural foods as it will help you to manage your blood sugar.

After your baby is born, gestational diabetes usually goes away.

Those who develop gestational diabetes are at higher risk of developing type 2 diabetes later in life.
In most cases, there are no symptoms. A blood sugar test during pregnancy is used for diagnosis.

Symptoms Of Diabetes:

Type 1&2:

Some of the signs and symptoms of type 1 and type 2 diabetes according to Mayo Clinic are:

  • Increased thirst
  • Frequent urination
  • Extreme hunger
  • Unexplained weight loss
  • Presence of ketones in the urine (ketones are a byproduct of the breakdown of muscle and fat that happens when there’s not enough available insulin)
  • Fatigue
  • Irritability
  • Blurred vision
  • Slow-healing sores
  • Frequent infections, such as gums or skin infections and vaginal infections.

Prediabetes Symptoms:

Prediabetes generally has no signs or symptoms, but there’s a possibility that it may move from one level to another.

One possible sign that you may be at risk of type 2 diabetes is when you began to notice darkened skin on certain parts of your body. Affected areas can include the neck, armpits, elbows, knees and knuckles.

Classic signs and symptoms that suggest you’ve moved from prediabetes to type 2 diabetes include:

  • Increased thirst
  • Frequent urination
  • Fatigue
  • Blurred vision.

Natural Foods For Diabetes Control;

The best way to control diabetes is by switching to certain natural foods with the necessary proteins and nutrients to help you keep your blood sugar level in check. Here are some of the best natural foods…


Beans are an excellent food option for people with diabetes. They are a source of plant-based protein, and they can satisfy their appetite while helping people reduce their carbohydrate intake.

Also, beans may help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than it does other carbohydrates.

Eating beans can also help with weight loss and could help regulate a person’s blood pressure and cholesterol.


Flax seeds are natural healthy food. Incorporating flaxseed into your daily diet can help control diabetes, which in turn helps prevent blood sugar spikes throughout the day. Flax seeds are also high in viscous fibre helpful for gut health, reducing insulin sensitivity, and creating feelings of fullness.


Salmon is a healthy protein source that will not raise blood sugar levels and will help to decrease the risk of heart disease and stroke—a major concern for diabetics.

Salmon’s heart-healthy qualities come from its high levels of omega-3 fatty acids. This particular fat reduces levels of triglycerides, a risk factor for coronary heart disease, according to a review in the journal Endocrine Practice.


Cinnamon is a delicious spice with potent antioxidant activity. Research has shown that cinnamon can lower blood sugar levels and improve insulin sensitivity.

Long-term diabetes control is typically determined by measuring haemoglobin A1c, which reflects your average blood sugar level over 2–3 months.

In one study, type 2 diabetes patients who took cinnamon for 90 days had more than a double reduction in haemoglobin A1c, compared those who only received standard care according to Pubmed.

Greek Yoghurt:

Natural foods for diabetes control

It naturally contains both carbohydrates and protein, which is a perfect combination to help control hunger levels and blood sugars.

Choosing Greek yoghurt will give you more protein and fewer carbohydrates than regular yoghurt, which can help better control blood sugar levels.


Like fish, nuts contain healthy fatty acids that help keep the heart-healthy.

Walnuts are especially high in omega-3 fatty acids called alpha-lipoic acid (ALA). Like other omega-3s, ALA is important for good heart health.

These superfoods also provide key nutrients, such as protein, vitamin B-6, magnesium, and iron.

People with diabetes may have a higher risk of heart disease or stroke, so it is important to get these fatty acids through the diet.

study from 2018 suggested that eating walnuts is linked with a lower incidence of diabetes.


Cruciferous vegetables like kale, broccoli, cauliflower, brussels sprouts and cabbage are high in something called sulforaphane.

The compound helps reduce oxidative stress and vascular complications associated with diabetes like heart disease and neuropathy, a term used to describe a problem with the nerves.

Citrus Fruits:

Research has shown that citrus fruits, such as oranges, grapefruits, and lemons, have antidiabetic effects.

Eating citrus fruits is a great way to get vitamins and minerals from the fruit without the carbohydrates.

Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antidiabetic effects of oranges.


Berries like blueberries, blackberries, strawberries, and raspberries all contain high levels of antioxidants and fibre.

Berries are full of antioxidants, which can help prevent oxidative stress. Oxidative stress is linked with a wide range of health conditions, including heart disease and some cancers.

They also contain important other vitamins and minerals, including vitamin C, vitamin K, manganese, and potassium which are needed for your day to day health benefits.


Regular egg consumption may also reduce your heart disease risk in several ways.

Eggs decrease inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol levels and modify the size and shape of your “bad” LDL cholesterol.

Also, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.

In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels.


Edamame contains a unique nutrition profile that could offer multiple benefits for those living with diabetes, First, the fibre content of one cup is a staggering 10 grams, which could be very helpful in regulating blood sugar spikes and also contributes to reducing the risk for heart disease.

Second, as a plant-based source of protein, it could help reduce disease risk factors when it replaces meat in the diet.

Lastly, edamame is a good source of the essential nutrient choline, and choline is important for helping to reduce homocysteine levels in the blood, a marker connected to increased risk of heart disease and connected to vascular disease in diabetes.



You know that uncontrolled diabetes increases your risk of several other serious diseases.

However, eating natural foods that help keep blood sugar, insulin and inflammation under control can dramatically reduce your risk of developing complications.


About Buchi Trevo 31 Articles
(Buchi Trevo) I love living healthy and I enjoy eating healthy foods too... A health coach and a nutritionist at Buchi-Trevo... drop a comment and let us connect.

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