Hello everyone, today we are going to talk about 10 natural ways to control diabetes and lower your blood sugar. These are all the foods that you can incorporate in your diet without having to take extra supplements. So I'm Dr. Ahmed Ergen. I'm an endocrinologist at diabetes education specialist and I'm a troublesome expert. So let's get started guys! So the number one food in my list is spinach. Now spinach is something is very versatile. You can cook it, you can use it in your salads. The only time I would probably avoid spinach is if you have kidney stones or have history of kidney stones because spinach definitely raises your risk for that. But other than that it is high in fiber, it is awesome, you can utilize it as much as you can due to high fiber content, not only it's delicious but also help lower your blood sugar. The next thing you can add on is cinnamon. Cinnamon is great because it actually, due to it is chromium content in cinnamon, it can lower your blood sugar. Now you have to be a little more generous when you're using cinnamon in your diet because a little cinnamon is not going to probably do too much but definitely if you love the cinnamon try to add on to things that you love. Another one is garlic. I know not everyone is a fan of garlic but you can cook garlic if you don't like to smell but bottom line you know the garlic is going to increase your insulin levels. So if you can incorporate garlic in most of your meals not only that going to turn delicious but also you will get your sugars under better control. Now when it comes to fruits apples are my favorite because apples are so high in fiber it is hard to not feel full when you eat an apple. So that's going to help prevent overeating and you can incorporate apples in your salads. You can eat with peanut butter it's such a versatile fruit and it will not spike your blood sugar of course unless you eat a lot of it but definitely it's a very high in fiber it is filling and it's one of the best fruits for diabetes. Now the next one in the list is turmeric. Now turmeric which is curcumin the active ingredient in it it actually directly goes to your beta cells and improves the insulin excretion and improves the health of your beta cells. Now turmeric can cause a lot of gastrointestinal upset if you overdo it. I would suggest that you kind of start slow and increase your turmeric in your diet to avoid the gastrointestinal distress but definitely it's one of the best things as a diabetic you can use. Not only for diabetes or blood sugars but turmeric also helps control joint pains as well. Now bitter melon is the next one bitter melon is something that not very commonly found in the stores but you can definitely find these in ethnic stores and you can definitely cook bitter melon. I mean we have a supplement that has a bitter melon just because the bitter melon is not necessarily a common item but if you can if you like to taste and if you can find some good recipes bitter melon can actually increase your insulin directly as well and that's going to happen only when you need when you eat food so there's another plus. Of course Greek yogurt is something that is definitely in the list because of the probiotic. If you're not a yogurt person I would suggest having probiotics or pre-abotics whatever you can get your hands on is definitely something very important to reduce the inflammation in your body. It's antioxidant content definitely help lower the blood sugars remember diabetes is an inflammatory disease whatever you can do to lower your inflammation in your body will help your diabetes as a result probiotics are important when it comes to that. So when it comes to legumes I would say lentil is the king of the legumes and lentils are amazing because of the protein content a lot of protein in lentil actually and it's super high in fiber so not only helps your diabetes but also lowers your cholesterol significantly so again you can make lentils in a variety of ways you can make a soup you can use as a topping but try to find recipes and ways to incorporate lentils that will definitely help control your diabetes unless you're a carnivore and you don't eat any legumes a different story but if you're a normal person just like me I think lentils should be part of your diet. Of course we have dimension nuts because nuts are amazing when it comes to omega-3 and antioxidant content in it. Again another one that reduces the inflammation in your body it also makes you feel full and reduces your overall calorie consumption and carbohydrate consumption not only that they are also rich in folate which is folic acid, thiamine, magnesium and all these things are as we mentioned in the previous videos are essential vitamins for any type 2 or type 1 diabetic that if you are deficient in those vitamins you will definitely suffer the consequences or complications of diabetes more often than not. Last but not least I would say broccoli, cauliflower, these type of vegetables are definitely high in the list again they are very high in fiber they're anti-inflammatory, antioxidant, any food and vegetable that does that definitely will help your diabetes control. Again don't be distracted by saying this increase my blood sugar that increases my blood sugar concentrate on healthy foods, healthy lifestyle. Of course if you're not exercising at all and if you're overweight and you're not taking any medication etc anything can spike your blood sugar but the answer is not to go and eat bacon or go eat processed meats and stuff like that or go eat mergerine you have to make sure that you're still on a healthy diet because your health is not just your blood sugar. Remember that guys we'll see you in the next video give a thumbs up give a like and please share our videos. Alright thank you for watching and I want you to be more informed and more educated so to do that go ahead and watch this next video right here.