According to the US National Institute of Diabetes and Digestive and Kidney Diseases, nutrition and physical activity are crucial to maintaining an ideal blood glucose level. Meal planning in particular is essential for diabetics as foods can play a key role in spiking or lowering a patient’s blood glucose level. While the oral hypoglycemic drugs required for patients with Type 2 diabetes might prove to be dangerous in the long term, it has been proven that diabetic meal planning can reduce a patient’s dependence on medication.

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• Leafy vegetables

Green leafy vegetables are known to be low in calories and carbohydrates and also carry dietary fiber, phytochemicals, vitamins and minerals. It is also suggested that these vegetables be consumed raw as cooking can erode the phytochemicals present.

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• Nuts

Certain nuts contain fiber and are low in carbohydrates. They have been proven to improve blood sugar levels, reduce inflammation, and decrease bad cholesterol levels. A study performed in 2019 also showed that low-carb nuts lowered patients’ risk of heart disease and death.

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• Heart-healthy fish

Apart from being filling and protein-rich, fatty fish like salmon, tuna, mackerel, and herring are rich in omega-3 fatty acids, which lower the risks of complications in diabetics.

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• Whole grains

Whole grains such as brown rice, buckwheat, oats, quinoa and barley are fiber and nutrient-rich, and prevent spikes in blood glucose levels. They are able to do so also due to their lower glycemic index (GI).

• Eggs

A great source of healthy fats, eggs can improve a patient’s insulin sensitivity, decrease inflammation, and also be a great source of antioxidants.