March 3, 2017, 9:10 AM

Diabetes is one of the most common health problems all around the world. Your diet plan should be such that it controls your sugar levels. But at the same time, it is also important to enjoy the food you consume throughout the day without starving and ensuring smaller portions of meals. Over eating and starving for long can disturb your digestive system and is an invitation to many other diseases.

A diabetic patient should consume adequate amount of vegetables, fruits, legumes, whole grains, low-fat dairy products, poultry and fish, and lesser sweets and foods that are high in fat and salt. Here are some super food, which help in controlling and balancing blood sugar levels as well as blood pressure in body and prevent diabetes.

Olive Oil
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Olive Oil (Photo Source: Insider Monkey)

Less in carbohydrates, this oil helps in controlling blood sugar levels and at the same time, it helps to slower down the absorption of food eaten at that time. Olive oil helps in the flexibility of the blood vessels and allows good blood to flow.

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Pomegranates (Photo source: Beijing Relocation)

The fruit contains highest combinations of anti-oxidants and they protect one from chronic-diseases.

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Spinach (Photo source: A Vogel)

This green leafy delight is low on calories, high in fibre and comes with nutrients like potassium, folate, magnesium, which help in lowering and maintaining blood pressure levels.

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Cinnamon (Photo Source: Authority Nutrition)

Studies show that consuming three teaspoons of cinnamon a day has a positive effect on reducing blood sugar levels. The cells convert sugar into energy more efficiently and control the amount of sugar level in blood.

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Grapes (Photo Source: Chhajed Garden)

A phytochemical found in grapes, modulates the blood glucose response from the body. Hence these juicy little thing help in maintaining the nutritional level of ones body.

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Banana (Photo Source: Authority Nutrition)

It is rich in potassium and helps in lowering down blood pressure.

Green Tea
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Green Tea (Photo Source:

Green tea is not only rich as an anti-oxidant but also helps in stabilising blood sugar levels and maintains the flexibility of blood vessels.

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Apples (Photo Source: Peoples)

‘An apple a day keeps the doctor away’, is rightly said. A diabetic should always feel free to consume apples all day long. Apples, blueberries and grapes are the most beneficial fruits for reducing the risk of diabetes.

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Celery (Photo Source: Serving Joy)

Celery helps in reducing high blood pressure since ages! Eating four celery stalks daily relax the muscle tissue in the artery walls, enabling increased blood flow and in return lowering blood pressure.

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Pulses (Photo source: The Navhind Times)

Lentils, peas, beans and chickpeas are low in fat and calories and also rich in fibre and protein. These dietary fibres slower down the sugar absorption into the blood and reduces glycemic load. It’s a great addition to soups, salads and a variety of other dishes.

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Strawberries (Photo source: Serving Joy)

Strawberries help in improving immunity, fights cancer and increases enormous amount of metabolism in ones body. Strawberries help in loosing weight and its low-glycemic index releases slowly in blood vessels controlling the stream of glucose in body.

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Oatmeal (Photo Source: HeSca)

Oatmeal helps in maintaining a moderate blood pressure as it contains high fibre and proteins. The meal helps you reduce both your systolic and diastolic pressure.

Cold-Water Fish
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Cold Water Fish (Photo Source: Castel Acquatics)

Compounds like omega-3 fatty acids found in cold-water fish helps to lower bad cholesterol and raise good cholesterol. Seafood like halibut, herring, mackerel, oysters, salmon, sardines, trout, tuna and cod are exceptionally good for a diabetic patients and if consumed weekly, it lowers the risk of a heart related disease.

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Guava (Photo by: Authority Nutrition)

Guava is rich in dietary fibres and helps to ease constipation and lowers the chance of developing type -2 diabetes.

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Avocados (Photo Source: Authority Nutrition)

Oleic acid found in avocados help in reducing high blood pressure and cholesterol levels. It is rich in vitamins A, K, B and E and are loaded with fibres.

Dark Chocolate
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Dark Chocolate (Photo Source: NDTV Food)

Dark chocolate improves cell sensitivity to insulin and lowers the risk of heart related diseases. It controls blood pressure and the amount of bad cholesterol in the body.

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Watermelon (Photo source: Interiors By Kitchen Koncepts)

It’s the fruit, which contains the highest amount of potassium and is one of the best fruits for the proper functioning of kidney too. This in turn keeps your blood uric acid levels on the lower side. It helps in preventing kidney damage and nerve damage.

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Beetroot (Photo Source: Fit Body Buzz)

This crimson root veggie is rich in nitrates, which is considered to relax blood vessels and improve blood flow. Beetroot juice lowers systolic blood pressure in just a few hours.

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Carrots (Photo Source: Care 2)

Carrots are high in potassium and beta-carotene, which are effective in reducing high blood pressure. Carrot juice also helps maintain normal blood pressure by regulating heart and kidney functions.

Sunflower Seeds
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Sunflower Seeds (Photo Source: Human N Health)

Rich in Vitamin E, just a handful of sunflower seeds help to lower your blood pressure and promote your heart-health. They are a great source of magnesium and make for a nutritious snack.

Ones who suffer from diabetes are more likely to suffer from a heart related disease. These food items help in controlling blood pressure and makes for a good diet!

Ciao! Happy eating!

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