Whole grains
Oats, whole-wheat pasta and bread, and grains like brown rice, quinoa, buckwheat, and millet are all complex carbohydrates that contain fiber.
Complex carbohydrates have more nutrients and take longer for your body to digest than refined simple carbohydrates. Therefore, these foods keep you full longer and do not cause changes in blood sugar levels.
Adding about half a cup of whole grains to each meal helps your body get the carbohydrates and sugar it needs without causing your blood sugar to spike too high.
Colorful vegetables
Vegetables like broccoli, cauliflower, artichokes, sweet potatoes, bell peppers, and eggplant are all high in fiber, which helps stabilize blood sugar; they also contain additional nutrients like vitamins A and C, which can help protect your body from harmful inflammation that can occur due to high blood sugar.
Healthy fats
The Mediterranean diet incorporates heart-healthy fats like olive oil, avocados, nuts, chia seeds, and flaxseeds.
Like fiber and protein, fats also help slow down digestion, which in turn slows down the rate at which glucose enters your body. Plus, these healthy fats have anti-inflammatory properties that are good for your health.
