Oatmeal consists of high fibre and whole grains. Studies have confirmed that eating whole grains and high-fibre foods helps in reducing the risk of diabetes by almost 35 to 42%. For example, 1 cup of cherry tomatoes contains 5.8 g of carbohydrates and 1.8 g of fibre, which is the equivalent of 4 g of net carbs, while 1 medium whole tomato has 4.8 g of carbohydrates and 1.5 g of fibre, or the equivalent of 3.3 g of net carbs. Tomatoesįresh tomatoes, when consumed in moderation, are not a problem for managing your blood sugar levels. It’s advisable to take two servings but always monitor what works best for you. Berriesīerries contain a natural sugar called fructose which does not need to be metabolized hence, the fruit is well tolerated in the body. According to the American Journal of Clinical Nutrition, eating sweet potatoes in moderate amounts will help you keep your blood sugar levels in the healthy range even if you have diabetes. Sweet potatoesīest amongst the potato family, boiled sweet potatoes have a glycemic index of 44 which is why they are considered a superfood for diabetics. Additionally, it contains a very good amount of dietary fibre that helps control cholesterol levels by interfering with its absorption in the gut. However, its dark-green leaves carry ample amounts of phytonutrients, vitamins, and minerals.

Leaf-mustard is very low in calories (27 calories per 100g raw leaves) and fats.

They provide a lot of nutrients at low calories & are known to lower the blood glucose level in patients with type 1 diabetes and stabilize the lipids, insulin and blood glucose level in type 2 diabetics. These are a part of the cruciferous vegetable family and include kale, rutabaga, Brussels, broccoli, sprouts, cabbage, turnips, etc. Spinach’s glycemic index is almost 0 and which is why it is very helpful for diabetic patients for stabilizing blood glucose levels. This is an all-season vegetable that is a very good source of dietary fibres, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorous, protein and carotene.

Consequently, they secure a prominent position in the Diabetes Food Chart. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fibre, protein, and other nutrients that result in a relatively low glycemic index rating. These are rich in fibres & help you feel full for longer periods.

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