The main aim of any type 1 or type 2 diabetes diet or meal plan should be to manage blood sugar levels within a healthy range. However, experimenting with foods when you have diabetes can send blood glucose levels plummeting or sky rocketing to dangerous levels.

The following foods, while keeping blood sugar under control also aim to reduce the risk for several diabetes complications (i.e., heart disease). Here are the foods you should be eating if you have diabetes:

1. Eggs
A 2013 research study conducted by scientists at Department of Nutritional Sciences, at the University of Connecticut, tells diabetic patients to “get cracking”! Not only do eggs keep us satiated for longer durations, which is helpful for those of us trying to shed some excess weight,
egg consumption in type II diabetics was also found to improve levels of “good” cholesterol, lower inflammation, and boost insulin sensitivity. Eggs were also found to be rich in zeaxanthin and lutein, specific antioxidants that safeguard the eyes and prevent disease that diabetic patients are prone to.

2. Cinnamon
The spice that’s sugar and spice and everything nice is a plus for diabetics because of its antioxidant prowess. In fact, research from a 2009 study published by the National Institutes of Health found that patients who consumed cinnamon for a 90-day period significantly reduced blood sugar levels and rates of insulin sensitivity, as well as triglyceride levels and “bad” cholesterol.

3. Turmeric
Another spice with impressive benefits when it comes to diabetes is turmeric. This pungent yellow spice is loaded with curcumin, a substance with powerful anti-inflammatory and antioxidant properties, which is also linked to reducing blood sugar levels, inflammatory response, and the risk of heart disease. Keep in mind, turmeric (or the curcumin within) should be consumed with piperine (found in black pepper) to be absorbed efficiently.

4. Broccoli
Stop turning your nose up at the little green trees. Broccoli is known for keeping insulin levels in check, which means consuming a mere half cup of broccoli, will keep you full for longer, and because it’s rich in fiber and digestible carbs, it’ll keep metabolism balanced and prevent you from going back for seconds and snacking later on.

5. Salmon
Fatty fish is an excellent food source for diabetes patients because it’s rich in “good” fats, in other words omega-3 fatty acids, which boost cardiovascular health. In fact, other fatty fish (i.e., mackerel, herring, sardines, and anchovies) also pack plenty of omega-3 fatty acids, EPA, and DHA, which safeguard the cells within the blood vessels from inflammations, if eaten several times per week, help to reduce diabetics at risk of heart disease and stroke.