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“Diabetes and Healthy Eating: Empowerment through Food Choices”

Diabetes is an ailment affecting many people today, and there are several factors contributing to its occurrence. Family history, poor dietary habits, a sedentary lifestyle, and stress can undermine your health. For this reason, it’s important to consider consuming foods to counteract diabetes.

The diet involves consuming food to obtain energy and stay active at all times. In the case of people with diabetes, it’s essential to consume natural foods without added fats and refined sugar.

Diabetes is a condition that impairs the body’s ability to convert food into energy, and insulin aids in this process.

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.


Here are some recommended foods to counteract this disease:


These legumes are rich in fiber, chlorophyll, and chromium, helping to regulate blood sugar levels. Regular consumption, whether cooked or raw, is highly recommended.


Part of root and tuber vegetables with a significant amount of cellular carbohydrates. Consuming them 2 to 3 times a week can provide benefits.

Black Olives:

Beneficial for the body, rich in healthy Omega 9 fats and vitamin E, and also acts as an antioxidant. Omega 9 is a natural anti-inflammatory, and consuming it 6 to 8 times a day may be considered.


This spice is valuable in cooking and can regulate blood sugar levels in the body. It has the ability to slow down sugar absorption in the intestine, contributing to more effective control.

Basket of Seeds and Nuts:

These foods are rich in healthy fats and anti-inflammatories. Additionally, their consumption reduces the speed of sugar absorption in the intestine.


Rich in antioxidants, they favor serotonin secretion, the hormone of well-being. They also contain chromium, which helps regulate blood sugar.


Rich in starch, ideal for countering intestinal flora and insulin. Cooking them and letting them cool for 1 day before consuming them a few times a week is recommended.

Fatty Fish:

Rich in omega-3 fatty acids, DHA, and EPA, this food is essential for heart health. Sardines, anchovies, salmon, and mackerel are sources of these nutrients that benefit people with diabetes.

Diabetes and Healthy Eating

Leafy Green Vegetables:

Low in calories and rich in vitamins and minerals. Also, they are a valuable source of antioxidants such as lutein and zeaxanthin, which protect visual health.


Considered one of the best appetite suppressants, eggs have multiple health benefits. Also, they reduce inflammation, improve insulin absorption, increase good cholesterol, and reduce bad cholesterol.

Chia Seeds:

Consumption provides fiber and reduces blood sugar levels, slowing down intestinal digestion and reducing blood pressure.


Contains curcumin, which greatly benefits renal processes in diabetes patients. Its absorption improves when consumed with piperine, found in black and long pepper.

Diabetes and Healthy Eating


Low in carbohydrates and high in fiber. Almonds, cashews, macadamia nuts, peanuts, and pistachios are some options.


Low in calories but high in vitamin C and magnesium, broccoli reduces insulin levels in the blood and protects cells against free radicals.

Extra Virgin Olive Oil:

Contains oleic acid, which improves triglycerides and increases the satiety hormone. It also contains antioxidants that benefit health.


Reduces the risk of heart disease and strokes. Consumed viscously, it improves intestinal health and provides a feeling of fullness.

Apple Cider Vinegar:

Improves insulin sensitivity and can be taken daily on an empty stomach.


A natural anti-inflammatory that reduces blood sugar levels, cholesterol, and blood pressure.


Rich in antioxidants and vitamins, low in calories, and all things considered beneficial for those at risk of heart disease.


Rich in antioxidants, lutein, and zeaxanthin; ideal for visual health and does not contribute to weight gain due to its absence of carbohydrates.

Shirataki Noodles:

Rich in fiber, ideal for diabetes control. Chiefly Consuming them in their viscous form provides satiety and controls the hunger hormone.

It’s not all about diet. If you have diabetes, it’s essential to learn to live with it and control it. Maintain a healthy weight, engage in physical activity, and consult a specialist doctor for strict control. Take care of your health and take measures to manage diabetes.

Finally, if you want to know a little more about this condition. I invite you to read my article Diabetes: What Is It? Understanding Diabetes: Causes, Types, and Warning Signs

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