Studies have shown that using olive oil in your diet can help manage blood sugar levels and even reduce the risk of developing diabetes because of it´s rich in monounsaturated fats. These healthy fats can help your body better process the sugars in your food, making it easier for your body to use them for energy.
“Therefore, one or two tablespoons of extra virgin olive oil with meals can help moderate your blood sugar without excessively limiting foods that contain carbohydrates, even those such as bread, rice, polenta and potatoes have a higher glycemic index.”
Studies have demonstrated better insulin secretion and better regulation of blood sugar levels following the inclusion of extra virgin olive oil in participants lunch meals. Beneficial effects of natural plant polyphenols on the human body have been evaluated in a number of scientific research projects.
A recently-conducted study found that following a Mediterranean diet with extra virgin olive oil can help in reducing blood sugar and help keep type 2 diabetics off their medications.
Refined oils are best avoided as they are stripped of all vitamins and natural fibre and also promote the formation of trans fats. Cold-pressed oils are a better choice, so avoid oils that have used heat treatment during oil extraction.
Lemon balm (Melissa officinalis) essential oil may help people with high blood sugar levels, according to a study published in 2015. Researchers found that the essential oil of lemon balm helped encourage cells to consume glucose.
With so few carbohydrates, a high fiber content, and healthful fat, people with diabetes can enjoy an avocado in moderation without the stress of raising their blood sugar levels. Pairing an avocado with other foods may help reduce blood sugar spikes too.
Share on Pinterest Tomatoes can help reduce blood pressure for people with diabetes. Fresh, whole tomatoes have a low glycemic index (GI) score. Foods with a low GI score release their sugar slowly into the bloodstream and are unlikely to trigger a blood sugar spike. One reason for this is that they provide fiber.
Fried foods are not generally suggested for diabetes sufferers, however when frying, using extra virgin olive oil is recommended. The International Olive Council states, “when heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures.
Extra virgin olive oil is a natural source of antioxidants because it is made from the first cold press of olives. This product is also low in saturated fat and high in monounsaturated fat, which is beneficial for blood sugar control, a great choice for people's health, specially people that suffer from diabetes.
Although it is admittedly an acquired taste, adding (or taking) vinegar may help lower your blood sugar and reduce your need for added medications.
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.
Generally speaking, yes, it's OK to eat honey if you have diabetes. But you should consume it in moderation. Although honey has a lower glycemic index (GI) than table sugar, it still contains sugar. And any type of sugar will raise your blood glucose levels.
While there are myths that state those with diabetes should not consume dairy, these products, including cheese, can actually be beneficial when consumed in moderate amounts. Cheese, in particular, can actually be great at helping to manage blood sugar levels because of its low glycemic index.
Olive oil, especially extra virgin olive oil, is a great addition to an overall diabetes-friendly diet for a number of reasons: EVOO helps maintain stable blood sugar. Studies show that adding extra virgin olive oil to a high-glycemic index meal helps reduce the body's glycemic response.
The American Diabetes Association recommends that people with diabetes consume fruit in moderation, including bananas. This doesn't mean you should ignore those carbohydrates, but you should consider how many carbs you need daily.
However, potatoes are a good source of vitamins, minerals, and fiber, and people with diabetes can enjoy them as part of a healthful diet. Eating non-starchy foods alongside moderate portions of whole potatoes can balance out their GI.
When striving for a well-balanced diet, people with diabetes may wonder whether carbohydrate foods, like white rice, are a good option to include in their eating patterns. The short answer is: yes! While everyone's needs are unique, white rice can certainly be part of a healthy eating pattern for those with diabetes.
“Carrots are considered a nonstarchy vegetable, along with options such as broccoli and lettuce,” Ficek says. “These foods are safe for people with diabetes to eat at each meal without worry that glucose levels will spike.”
In short, yes, it's safe to drink coffee if you have diabetes. Although the research on coffee's benefits is mixed, as long as you keep an eye on your blood sugar and stick to coffee with less sugar, drinking coffee shouldn't be dangerous.