Best Foods For Diabetics

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To know what are best foods for diabetics, I always add as a disclaimer: first consult your doctor, especially if you are diabetic or have other ailments. Now let’s take a look into my world. Although I have never had diabetes and am generally   healthy, diabetes has been inherited to my younger brother from my father’s side.

August 19th marked the 5th year of my brother’s passing from diabetes and 15 years since my father’s passing from the same. Five years is still new to me so in descriptions, I still like to speak of my brother in present tense. This helps me feel better, so please excuse my expressions. My brother is a smart, successful, diligent young man who makes sure everyone else is okay. I would always check to see if he’s taking care of himself.

Unfortunately, my instincts were on point. As healthy as my brother looked and behaved, I still felt something was wrong. It wasn’t until he passed away that I discovered his eating habits were among a couple of things that affected the diabetes he fought.

Since we lived almost 900 miles away, I couldn’t see what Brother was eating unless he told me (we only took pictures of our food at restaurants when he visited me). He loved meat and potatoes. He also loved vegetables. Carbs are my biggest weakness, so I knew they were at least a small weakness for him. Nevertheless, they were his weakness. So whether you are type 1 or type 2, here are some of the best foods or diabetics:

Fatty Fish

Fatty Fish have omega-3 fatty acids. It has been our family’s food staple since we were small children. Of course, our dad liked to fry catfish, so we did not begin our baked fish habit until we became adults. Not all fish are the best for diabetics. Salmon (baked or steamed), sardines and mackerel are some examples of fatty fish. These fish have major benefits for the heart and brain. If you are on a budget, tuna should also be included in this list. I feel energized when eating plain tuna with a salad.

Other examples of healthy varieties are baked or steamed pollock and whiting fillets. I steamed these together with freshly washed frozen vegetables of our choice. This can be served with cooked brown rice and lightly seasoned with onions, pepper, fish seasoning or garlic seasoning.

Leafy Greens

Ever heard of the saying, “the darker the berry the sweeter the juice”? Well, the same can apply for leafy greens. This can include a variety of green vegetables with leaves. The best kind that really works are dark, leafy greens such as kale and spinach.

Kale, for example is only 7 calories per cup and contains, fiber, vitamins K, C, A and minerals. It also contains antioxidants to help rid free-radicals and other cancer-causing agents.

Spinach contains much of the same amount of calories and same ingredients but vary in percentages of these. Nevertheless, both spinach and kale have similar benefits for the heart, brain, blood functions and glucose levels. Both can be eaten raw or cooked.


Nuts are high in good fats and protein. Not only are they good for the heart, but nuts can help type 2 diabetics reduce inflammation and lower blood glucose levels. Almonds are an example of these multi-functional foods. For a healthy variety, you ca

n try Planters mixed nuts. These contain a good source of vitamin E. From experience, mixed nuts provide a source of energy to help keep you balanced as you work (I’m snacking on some now as I write this post).

Other nutritious nuts include walnuts, peanuts, pecans, pistachios, cashews, Brazil nuts, and hazel nuts just to name a few. For the most benefits, some raw nuts can be consumed or added to a salad, although roasted mixed nuts are preferred among many as a tastier choice.


Cinnamon spice may not be called food, but since it is ingested and the stick sometimes eaten, it is indeed a necessary food. Originally cut from the stems of cinnamon trees, this ancient spice has proven to reduce inflammation, help fight infections, lower blood pressure and cholesterol and help diabetics regulate sugar/glucose levels.

Ceylon cinnaman is known as the “true cinnamon” but Cassia cinnamon is the more common  and less expensive variety you see packaged in stores.

Both types are very beneficial and effective in helping those with diabetes and other ailments. They both contain antioxidants that help the body fight free radicals. Cinnamon is a great alternative to sugar and can be served with apples, in apple cider, and tea.

The Bottom Line

From mixed nuts, mixed greens to cinnamon spice, these are some of the best foods for diabetics and a preference for many who are not diabetics. These foods have been studied and proven to help prevent other ailments and minor discomforts. These foods have helped me maintain a healthy balanced weight and have helped boost my metabolism.

Since weight loss has been proven beneficial for many diabetics whose problems beginning with the stomach area, these foods have helped tackle this problem.  Like a domino effect, when metabolism is boosted by these foods, resulting in weight loss, one has more energy to balance moving and resting when needed. The best part of these foods is including friends and family in preparing and eating together to motivate one another.

Have you tried any of these beneficial foods? Please share your results and share this post with those who are struggling with weight loss or diabetes. As you motivate someone to a healthier lifestyle, it may also help you feel better.











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