Kate Cornell was diagnosed with type 2 diabetes in June of 2005. Since then, she has controlled diabetes through dietary changes, exercise, and, more recently, metformin. She shares her experiences and lessons learned here and on her blog, kates-sweet-success.blogspot.com, which was named as one of the top diabetes blogs for 2015 by Healthline.com.

If you’re like me, you’ve been trying to lose weight your entire adult life. When my diagnosis of type 2 diabetes was added to the mix, I was stumped about how best to eat to control my diabetes and lose weight at the same time. According to this article, we can do both when we eat these four foods. They may not only help with blood glucose control, but they may even help you reduce your waistline as well!

1. Chia seeds. Chia seeds have been eaten since ancient times, but here in the United States, we are only just realizing the health benefits from this tiny seed. Chia is a great source of healthy omega-3 fatty acids, and it's loaded with fiber too. Just two tablespoons packs a whopping 10 grams of soluble fiber! Soluble fiber slows down digestion, helping you feel full for a longer period of time. Sprinkle chia seeds on your cereal or add them to your baked goods. Dry seeds will add crunch, while wet seeds are gelatinous and smooth.

2. Lemon juice and vinegar. Studies have shown that vinaigrette dressing made with lemon juice or vinegar may significantly lower your blood sugar after a meal, possibly as much as 25 to 30 percent! You may have heard about the possible benefits of drinking vinegar to lower your blood sugar. If the idea of swallowing vinegar doesn’t appeal to you, then think about eating pickles, coleslaw, or using vinaigrette dressing on your salads. You can even sprinkle some vinegar on a potato salad if your food plan allows for potatoes.

3. Sourdough. We all know that bread can cause blood sugar to rise, even whole wheat. But the chemical reaction in sourdough seems to slow the rise in blood sugar and help you feel full for longer. Be warned: it’s still bread and your body may not tolerate it. Be sure to use your glucose meter to help you decide whether or not you can safely eat sourdough bread.

4. Green bananas. I’ve heard that over-ripe bananas are horrible for blood sugar, but I had never heard that green bananas could be good for it! The starch in green bananas is a resistant starch, which means it travels through your digestive system without breaking down into sugar, and it resists being absorbed into your blood stream. Who knew? You can buy green banana flour and substitute it for regular flour in your recipes. Other sources of resistant starch are beans, pasta, and potatoes that have been cook, cooled, and reheated. As with the sourdough, be sure to let your glucose meter help you make wise choices.

To learn more about eating healthy with diabetes:

Are Chia Seeds the Next Diabetes Super Food?
5 Foods That Lower Your Blood Pressure
Low Blood Sugars and Binge Eating