Diabetes expert reveals 5 anti-diabetic foods you can easily add to your diet

About 830 million people worldwide have diabetes, according to the World Health Organization. This chronic metabolic disease is characterized by elevated levels of blood glucose. However, this continuously elevated blood sugar level could lead to serious damage to the heart, blood vessels, eyes, kidneys, and nerves. Keeping blood sugar levels in check is crucial. While medications prescribed by your doctor help, diet plays an important role. Eating the right foods can help you manage the condition. That doesn’t really mean giving up flavourful foods. Jose Tejero, an exercise physiologist who helps people prevent and reverse type 2 diabetes through lifestyle changes, has now shared a list of foods that are diabetic friendly.

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People with diabetes are often told to avoid all things sweet, including fruits. Well, that’s not entirely true. Case in point, strawberries. Strawberries top Tejero's list of antidiabetic foods. They are rich in fiber, water, antioxidants, vitamins, and minerals. That’s not all. They are also low in calories. The fruit has a low GI, so it won't lead to sudden spikes in blood sugar. People with diabetes can safely eat strawberries; however, keep an eye on the portions. Adding them to oatmeal, yogurt, or smoothies can make a nutritious and blood-sugar-friendly addition to a balanced diet.

Another beneficial food for those living with diabetes is quinoa. “It is a whole complex carbohydrate. It's low in saturated fat and high in fiber,” Tejero said in a video shared on Instagram. Quinoa also has a low glycemic index of around 53, which means it won’t cause a dramatic spike in blood sugar. This is because the fiber and protein slow down digestion.

Yes, legumes are great additions to your diet. “They are low in the glycemic index and they're high in protein,” Tejero said. Studies have shown that consumption of legumes, especially lentils, is associated with a lower risk of type 2 diabetes. Legumes are rich in B vitamins, contain different beneficial minerals (calcium, potassium, and magnesium) and significant amounts of fibre. They have a low-glycemic index food, which means that blood glucose levels increase only slowly after consumption.

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For dessert, Tejero suggests pairing naturally sweet dates with sugar-free cocoa nibs. “It's low in saturated fat, high in fiber, and has no added sugars,” he adds. Dates are rich in potassium and antioxidants, while nibs add flavonoids that enhance insulin sensitivity. The polyphenols in cocoa may lower blood pressure.

Consider broccoli as a secret weapon against diabetes. Studies have shown that eating broccoli may help type 2 diabetes patients manage their blood sugar. Low in calories and carbs, high in fiber and antioxidants like sulforaphane, broccoli can improve blood sugar control and insulin sensitivity. “Broccoli and other non-starchy vegetables are basically all-you-can-eat foods. They're high in fiber, water, antioxidants, vitamins, minerals, and low in the glycemic index. They're perfect for you,” Tejero added. Incorporating broccoli regularly into meals can support weight management, reduce inflammation, and promote overall metabolic health for individuals with or at risk of diabetes.

Disclaimer: The information provided in this article is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, registered dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes.