Essential Foods for Type 2 Diabetes Diet

Almonds helps Glucose metabolism


Almonds are prominent when it comes to managing blood sugar. They are very low in carbohydrates, and rich in Magnesium, which is a crucial mineral that requires almost in 300 bodily processes, including blood pressure regulation and managing blood sugar levels

Along with spinach, almonds and cashews are the greatest sources of magnesium in our diet. A handful of these nuts will provide over 20% of the daily recommended intake of Magnesium.  

Top Sources of Magnesium   almonds

  • Almonds dry or roasted 28 grms can provide 80 mg Magnesium per servings 20 % RDA
  • Cashews dry / Roasted 28 grms can provide 78 mg Magnesium per servings 20 % RDA
  • Spinach ½ Cup can provide 74 mg Magnesium per servings 19 % RDA

Low magnesium level is strongly related with development of both type 1 and type 2 diabetes. It impacts on insulin secretion, one of the reasons of developing Type 2 diabetics.

Clinical researches have shown that restoring low magnesium will significantly improve insulin response and reduces blood sugar levels, especially if you’re magnesium deficient and insulin resistant.

If you have low magnesium levels, boosting with nuts such as almonds may really improve your blood sugar control.

Certainly test your magnesium levels if you haven’t done this.

Coffee Reduces risk of Type 2 diabetes


coffeeMost of the studies have found, those who drink more coffee appear to have at lower risk of type 2 diabetes, ranging from 11% to 40%

The exact reason for these links is not known yet, but it could be because of coffee’s polyphenols. These compounds have anti-oxidant properties and are supposed to help prevent seditious illnesses like obesity and Type 2 Diabetes.


Coffee also contains many minerals, including magnesium, which are associated with better insulin sensitivity.

Whatsoever the reasons, drinking Coffee may also be beneficial to those already with type 2 Diabetes or     pre-diabetes.

Apple cider vinegar improves Glucose metabolism


Vinegar is ancient folk remedy, used in various health problems since past. The most popular among this Apple-cider-vinegarnatural health community is Apple cider vinegar, which is often utilized for much more than its health properties.

Research has shown vinegar will plays an influential role in reducing glucose uptake into the bloodstream, as much as 34%, studies in both animals and humans has shown that vinegar significantly improves glucose metabolism in one or another way.

If you’re on blood sugar lowering medications, please check with your physician before intake of apple cider vinegar.

Resistant starch can lower sugar levels and increases insulin sensitivity


Resistant starch PotatoMost carbohydrates we intake are the starches. Starches are the sources of glucose found in grains, oats, potatoes, bananas and various other foods.

However not all of the starch we eat gets digested. Some of them will pass through digestion unaffected; they do not get absorbed as sugar in the blood. Hence, the term resistant starch.

Researchers have found that resistant starches are beneficial in digestion and health. This is why, Gluten     [a mixture of proteins found in wheat related grains, including barley, rye, oat, and all their species and hybrids] aside, whole-grains and seeds are linked with health benefits.

Looking at diabetes specifically, its benefits on glucose and insulin metabolism are very remarkable. Numerous studies revealed that, resistant starch can improve insulin sensitivity.

This may be effective at lowering blood sugar levels after meals. In fact, the effects are great that having resistant starch with lunch will lower your blood sugar spikes at dinner too, known as the “second meal effect”.

Some studies have found a 33-50% improvement in insulin sensitivity after 4 weeks of consuming 15-30 grams per day.

Fenugreek help to reduce absorption of sugar into the blood


Fenugreek is a popular herb in India and Arabic countries. This herb is traditionally used for medical purposes, particularly to enhance masculinity and libido.Fenugreek

Fenugreek is rich in several components that works together to improve blood sugar control, the most prominent of which is a plant protein known as 4-hydroxyisoleucine.

It is beneficial in both by either restricting absorption of sugar into the bloodstream, or by increasing insulin sensitivity.

Experiments on 25 newly diagnosed type 2 diabetics found supplementing with 1 gram of fenugreek extract daily increased insulin sensitivity by 53% compared with the control group. Eating the whole seeds or as flour has shown most effective way to improve blood sugar control.

Fenugreek intake should absolutely avoid during the pregnancy period.

Honey a good Alternative for Sugar


Lastly, if you’re sweet lover’s raw honey is a good option. Honey I think it warrants consideration as part of a diet for type 2 diabetes.Honey

A study on patients who were either healthy, diabetic, or with high cholesterol has found that honey raised blood sugar less than that of dextrose (glucose) and sucrose (glucose and fructose).

Though it is raised the blood sugar level but not high. Hence honey may be a good alternative to sugar; rather it should be added to the diet for benefits.

In other words, replace honey for sugar can help, but not as an extra in your diet.

Honey is healthier than added sugar. It can be considered for those looking to replace added sugars with something other than sweeteners.