Diabetes – Glucose Control
At Nestle Health Science, we know that maintaining your OPTIFAST weight loss is important. We also know that it’s not always easy to know which foods are best to include in your meals. We’ve listed several foods below that can help you maintain your weight and better manage your blood glucose levels.
5 Foods That Help Lower Blood Sugar and Keep the Weight Off
1. Berries
Including fresh berries (not fruit juice, which is high in sugar) in your diet has been found to help lower your risk of developing diabetes.1 Blueberries and cranberries, in particular, help to improve insulin sensitivity in those with either prediabetes or type 2 diabetes. Plus, they are a delicious addition to breakfast cereals, salads, and smoothies.2
2. Sweet Potatoes
Research has shown that the carbohydrates found in sweet potatoes can help stabilize blood sugar levels. Also, these tasty and versatile root vegetables are high in a variety of nutrients such as calcium, magnesium, and zinc.3 Try oven-roasting chopped sweet potatoes or adding to soups and stews.
3. Nuts
The heart-healthy fats in nuts can help with sustaining a healthy weight. Consuming nuts such as almonds, walnuts, or pistachios may also help to reduce your cholesterol and risk of cardiovascular disease.4,5,6 Try sprinkling some chopped nuts on your salads or enjoy a small handful as a snack during the day.
4. Oatmeal
If you’re a fan of hot breakfasts, you’re in luck! Oats are high in beta-glucans which have been shown to help prevent weight gain, improve insulin sensitivity, and lower your risk of diabetes.7,8 Plus, oatmeal is an easy food to customize: try mixing in 1-2 tablespoons of your favorite nut butter or sprinkle some fresh berries or chopped nuts on top. You can even turn your oatmeal into a savory dish by topping it with half an avocado, a scrambled egg, or sautéed veggies.
5. Unsweetened Yogurt
Plain yogurt is one of the few dairy products clinically proven to help reduce a person’s risk for type 2 diabetes.9 Using unsweetened yogurt as a base for your salad dressings or smoothies is a great way to incorporate this low glycemic index (GI) food into your daily diet. You can enjoy it topped with berries or mixed into your oatmeal to get the benefits of all three foods!
Remember, we believe in you and your ability to maintain your weight loss and stay healthy. You have the power to control your blood sugar levels by following a healthy diet and incorporating some of these foods into your daily meal plan. If you want additional support, join our Facebook group and be inspired by others on the same path as you.
Resources:
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3978819/#
2 https://www.ncbi.nlm.nih.gov/pubmed/29345498#
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6593376/#
4 https://www.ncbi.nlm.nih.gov/pubmed/20199999#
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116579/#
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715655/#
7 https://www.ncbi.nlm.nih.gov/pubmed/23371785#
8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/#
9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4243376/#
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