1. Flax Seeds
Flax seeds are rich in fiber and omega-3 fatty acids. Add 1 to 2 tablespoons. of ground flaxseed seeds to your diet will not only not increase your blood sugar levels but it can actually help break down the increase in blood sugar level normally experienced after eating. The type of fiber in flax seeds are mostly soluble and have the property of lowering your blood sugar levels as well as your blood cholesterol levels.
The cheese contains no carbohydrates, with the exception of cottage cheese and ricotta cheese, which contain small amounts, or about 3 to 4 g per 1/2 cup serving. Cheese is a good source of protein and calcium. Cheese is a good snack that will not raise blood sugar levels and is a good way to add extra protein to your breakfast.
3. Olive oil
Olive oil is a good source of heart-friendly monounsaturated fats, which are the cornerstone of the Mediterranean diet. Olive oil contains no carbohydrates and will not directly influence your blood sugar levels. Use regular olive oil to cook your vegetables and protein and select the extra virgin olive oil to spray on your salad.
4. Meat, poultry and fish
A healthy diabetes meal plan should include an adequate source of protein in each of your meals. Lean meat and poultry are good low-fat options, while fish, eaten two or three times a week, can provide the omega-3 fatty acids your body needs to stay healthy and prevent cardiovascular disease. These protein sources are carbohydrate-free if you avoid those that are breaded or served in a sweet sauce.
5. Nuts and nut butter
Nuts contain small amounts of carbohydrates, most of them are fiber, and therefore have a modest effect on your blood sugar levels. Cashew nuts are the most starched of all nuts and are not the best choices with about 9 g of carbohydrates per ounce. Stick to other nuts and limit your serving size to about 1 ounce, or 1 to 2 tablespoons. in the case of nut butter to avoid affecting your blood sugar levels. Avoid sugar-coated nuts and select natural unsweetened walnut butter.
6. Vegetables without starch
Non-starchy vegetables contain small amounts of carbohydrates, but most of these carbohydrates are fiber, which explains why they have little impact on your diabetes control. A diet rich in non-starchy vegetables can really help you better manage your blood sugar levels. Include broccoli, green leaves, tomatoes, brussels sprouts, turnips, cauliflower, bok choy, onions, mushrooms or asparagus in most of your meals to increase your fiber intake and antioxidants without compromising your blood sugars
Video credits to Diabetes zone YouTube channel