All too often when a patient enters my office they immediately express concern that I will be listing all the foods they can no longer eat. Sometimes they even confess to having done some binge eating before seeing me as they assumed I would be telling them to stop eating the foods they like. As a nutrition counselor I learned early on that it is best to talk about the foods that are good to eat!! Life can already be so difficult for many of the people I meet with that I don't want to add to their discouragement.
Therefore, let's take a moment and discuss a few of the wonderful foods that God has given us to enjoy! Amazingly, there are several foods that are now known to help improve insulin sensitivity which, in turn, can help keep blood sugar under control.
1.) Yogurt
The first is yogurt. No clear evidence as to whether it should be Greek yogurt or not but research has shown that eating yogurt on a regular basis can help to decrease insulin requirements. There are many types of yogurt, the choices can be overwhelming in the dairy section so keep these guidelines in mind: low sugar, low fat is best. Currently Dannon makes a Triple Zero Greek yogurt that is not only fat free and low sugar but also has added fiber-great choice! Yogurt has some other excellent health benefits that I will address in future updates.
The first is yogurt. No clear evidence as to whether it should be Greek yogurt or not but research has shown that eating yogurt on a regular basis can help to decrease insulin requirements. There are many types of yogurt, the choices can be overwhelming in the dairy section so keep these guidelines in mind: low sugar, low fat is best. Currently Dannon makes a Triple Zero Greek yogurt that is not only fat free and low sugar but also has added fiber-great choice! Yogurt has some other excellent health benefits that I will address in future updates.
2.) Apple Cider Vinegar
The next food to consider including in your diet is vinegar. Some of you may remember the folklore that a tablespoon of apple cider vinegar would cure almost anything. Well we now know that vinegar does improve insulin sensitivity so choose foods that contain vinegar like balsamic vinaigrette dressings.
The next food to consider including in your diet is vinegar. Some of you may remember the folklore that a tablespoon of apple cider vinegar would cure almost anything. Well we now know that vinegar does improve insulin sensitivity so choose foods that contain vinegar like balsamic vinaigrette dressings.
3.) Cinnamon
Cinnamon is a spice that can improve blood sugar as well. No one knows yet what is the proper amount to consume on a daily basis but it is clear that including cinnamon in your diet may help your diabetes. Just be careful not too overdue and have it bother your stomach.
Cinnamon is a spice that can improve blood sugar as well. No one knows yet what is the proper amount to consume on a daily basis but it is clear that including cinnamon in your diet may help your diabetes. Just be careful not too overdue and have it bother your stomach.
4.) Coffee
Years ago coffee was said to stunt your growth. Well we know that is not true! Coffee contains wonderful natural chemicals that have been shown to decrease risk for diabetes. Decaf or regular coffee have both shown this benefit so if you like coffee don't feel guilty about drinking it just be careful what you add to it.
Years ago coffee was said to stunt your growth. Well we know that is not true! Coffee contains wonderful natural chemicals that have been shown to decrease risk for diabetes. Decaf or regular coffee have both shown this benefit so if you like coffee don't feel guilty about drinking it just be careful what you add to it.
5.) Dark Chocolate
The last food I will mention is one that many people love! Dark chocolate! It contains phytochemicals that also help to improve insulin sensitivity. The experts recommend one to three ounces a day and to choose the chocolate that is low in butter fat.
The last food I will mention is one that many people love! Dark chocolate! It contains phytochemicals that also help to improve insulin sensitivity. The experts recommend one to three ounces a day and to choose the chocolate that is low in butter fat.
Just remember that several of these foods listed could irritate your stomach if you struggle with GERD (gastrointestinal esophageal reflux disease) so be wise as you incorporate these foods in your diet.
Isn't it wonderful to have foods that really are good for you! Enjoy!
- Amy Stacy, MS, RD, CDN, CDE
