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Foods that Keep Blood Sugar Low

Enjoy some walnuts for your health!

Most nuts have many health benefits. A Yale-Griffin Prevention Research Center study published in Diabetes Care finds small amount of walnut intake a day (about 1-2 ounces) improve blood flow in adults with type 2 diabetes. Walnuts are also an excellent source of omega-3 fatty acids, protein, fiber, copper, manganese, vitamin B1 and vitamin B6.

Which Nuts Can a Diabetic Eat from SFGate

Nutritious Food for People Living with Diabetes from Walnuts.org

Effects of Walnut Consumption on Endothelial Function in Type 2 Diabetic Subjects from Diabetes Care

Diabetics Can Reap the Benefits of Walnuts from About.com

Nuts Will Change Your Life from Diabetes Self Management

Walnuts cuts diabetes risk by one quarter from Telegraph.co.uk


Healthy, Friendly Snacks

So what kind of snacks are the healthiest for those who need to lower their blood sugar? Snacks are helpful in regulating blood sugars. Here are a few tips:

* Raw veggies(tomatoes, carrots, peppers, cucumbers, broccoli, and cauliflower) and maybe a dip such as nonfat yogurt, a light salad dressing, or hummus.

* Freeze grapes and peeled bananas.

* Small cup of vegetable soup with non-starchy vegetables such as spinach, onion, celery, green beans, and squash with vegetable or chicken stock.

* Have some nuts (almonds, walnuts, pecans, peanuts, and cashews), which have monounsaturated fats that lower cholesterol and reduce the risk of heart disease. Stick to an ounce or amount that will fit in the palm of your hand, because of the high amount of calories.

* Apples (3 grams of fiber).

* Black bean salsa (15 grams of carbs, 80 calories, and 1 gram of fat) over eggplant slices.

* To keep a snack being a snack instead of a meal, keep it 150 calories or less.

* However, if you keep to low fat snacks, you may end up eating more than you intended.

* Put your snack on a plate to keep to a specific proportion.

* Fruit smoothies

* Low-fat string cheese (80 calories).

* Consider whole-grain crackers with peanut butter, which have more protein and fewer carbs.

Read article from Cure for Diabetes

Eating more beans, lentils and chickpeas can lower blood sugar & blood pressure

Beans and legumes are low-glycemic foods that can improve blood sugar and blood pressure levels in people with Type 2 diabetes. Researchers have known about the health benefits of protein-packed and fiber-rich lentils, beans and chickpeas for some time, but have found that legumes are good for the heart in ways they didn’t expect.

Adding one cup a day of legumes to your diet doesn’t only help with glucose control and have a significant effect on blood pressure, it helps keep your cholesterol down too. Whole wheat acts to control blood sugar in the same way as beans, with the overall effect of a portion-controlled and healthy diet ultimately assisting with weight loss and management, and a lower incidence of Type 2 diabetes, cardiovascular disease and cancers.

Read More from Diabetes Self Management

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