10 diabetes-friendly anti-inflammatory foods

You may be surprised to learn that inflammation raises blood sugar. In fact, studies indicate that persistent inflammation in the body may eventually cause and possibly accelerate the development of chronic conditions like type 2 diabetes.

Thankfully, consuming anti-inflammatory foods can significantly improve diabetes management and lower the incidence of diabetes-related problems. Let’s learn more about the best foods to eat to lower inflammation.

First, what is the evidence for the relationship between inflammation and diabetes?

Poor diet, stress, having a high body fat percentage, and not exercising have all been linked to inflammation in the body, according to research. Chronic inflammation can cause insulin resistance, which raises blood sugar levels and can contribute to the development of type 2 diabetes over time. It can also destroy good cells.

Researchers discovered decades ago that the quantities of inflammatory substances known as “cytokines” in the fat tissues of type 2 diabetics were higher than those of non-diabetics. They came to the conclusion that too much fat, particularly in the abdomen, contributes to the advancement of the illness by causing chronic inflammation that modifies the way insulin functions.

Try these ten foods that reduce inflammation

The good news is that because they are rich in antioxidants and other health-promoting substances, a wide variety of foods can help prevent inflammation. These ten delectable anti-inflammatory foods are perfect to incorporate into your diabetic diet:

1. Blueberries: The American Diabetes Association’s designation of blueberries as a superfood comes as no surprise. This little blue berry is loaded with vitamins, fiber, and natural antioxidants like polyphenols, just like other berries.
   
   
2. Greek yogurt: Not only is Greek yogurt a fantastic source of calcium, which helps maintain healthy bones and teeth, but it also contains twice as much protein as normal yogurt.
   
   
3. Broccoli: Packed with fiber and chemicals including sulfur, this non-starchy vegetable has potent anti-inflammatory properties.
   
   
4. Chickpeas: Rich in fiber, protein, antioxidants, and healthy fats, chickpeas also have a low glycemic index, which helps to regulate blood sugar levels.

4. Chickpeas: Rich in fiber, protein, antioxidants, and healthy fats, chickpeas also have a low glycemic index, which helps to regulate blood sugar levels.

5. Cinnamon: Research has demonstrated that this spice, which is a fantastic source of antioxidants that lower inflammation, can also help control blood sugar.
   
   
6. Leafy greens: Rich in vitamins and antioxidants, leafy greens include collards, spinach, and kale. They’re also a great way to load up your plate without consuming extra calories from carbohydrates.
   
   
7. Garlic: Allicin, a substance found in garlic, is thought to lessen inflammation. See more about the benefits of garlic for diabetics.
   
   
8. Nuts: Eating nuts has been associated in multiple studies with reduced insulin resistance and A1C levels, in addition to lowering bad cholesterol, which is beneficial for the heart. Nuts like walnuts and almonds can help achieve this. Learn more about the health benefits of nuts as a snack if you have diabetes.

9. Omega-3: Rich in omega-3 fatty acids, fish including tuna, sardines, mackerel, and salmon also have potent anti-inflammatory properties. Try adding omega-3-rich flaxseeds to whole grains or yogurt if you’re not a big fish fan.
   
   
10. Squash: Squash is a year-round vegetable that is high in antioxidants, so you can incorporate it into your diabetes diet more frequently. Try spaghetti squash as a lower-carb substitute for butternut or acorn squash.

Read Also: 10 fruits that are low in glucose for diabetes

Do certain foods make you more inflammatory?

Conversely, there are foods high in bad fats that contribute to inflammation. Additionally, eating these meals may increase body weight, which raises the risk of inflammation. Avoid the following or consume them in moderation:

• Full-fat dairy cheeses such as cream cheese

• Margarine

• Beef and processed meat (such as in hotdogs, steaks, and hamburgers)

• refined carbs (white bread, pastries, etc.)

• Fried dishes

• Trimming

Recall that making healthy eating choices is one of the most effective strategies to reduce inflammation. You’re doing your body—and your diabetes—a favor by incorporating anti-inflammatory foods into your daily diet plan.