People with diabetes can manage their blood
sugar levels by making beneficial food choices.
Living with diabetes does not have to mean feeling deprived.
People can learn to balance meals and make healthful food choices while still
including the foods they enjoy.
Both sugary and starchy carbohydrates can raise blood sugar levels, but people
can choose to include these foods in the right portions as part of a balanced
meal plan.
For those with diabetes, it is important to monitor the total
amount of carbohydrates in a meal. Carbohydrate needs will vary based on many
factors, including a person’s activity levels and medications, such as insulin.
A dietitian can recommend specific carbohydrate guidelines to
best meet a person’s needs. However, as a general rule, people should try to
follow the Academy of Nutrition and Dietetics’ MyPlate guidelines and include no more than a quarter plate of
starchy carbs in one meal.
For people who have diabetes, the key to a beneficial diet,
according to the American
Diabetes Association (ADA), is
as follows:
- Include fruits and vegetables.
- Eat lean protein.
- Choose foods with less added sugar.
- Avoid trans fats.
Below is a list of some fruits, vegetables, and foods with less
added sugar.
1. Green leafy
vegetables
Green leafy vegetables are packed full of essential vitamins, minerals, and nutrients. They also have
minimal impact on blood sugar levels.
Leafy greens, including spinach and kale, are a key plant-based source of potassium, vitamin A, and calcium. They also provide protein and fiber.
Some researchers say that eating green leafy vegetables is helpful for people with
diabetes due to their high antioxidant content and starch-digesting enzymes.
Green leafy vegetables include:
- spinach
- collard greens
- kale
- cabbage
- bok choy
- broccoli
One small-scale study suggested that kale juice may help regulate blood sugar
levels and improve blood
pressure in people with
subclinical hypertension. In the study, people drank 300 milliliters
of kale juice per day for 6 weeks.
People can include green leafy vegetables in their diet in
salads, side dishes, soups, and dinners. Combine them with a source of lean
protein, such as chicken or tofu.
2. Whole grains
Whole grains contain high levels of fiber and more nutrients
than refined white grains.
Eating a diet high in fiber is important for people with
diabetes because fiber slows down the digestion process. A slower absorption of
nutrients helps keep blood sugar levels stable.
Whole wheat and whole grains are lower on the glycemic index
(GI) scale than white breads and rice. This means that they have less of an
impact on blood sugar.
Good examples of whole grains to include in the diet are:
- brown rice
- whole-grain bread
- whole-grain pasta
- buckwheat
- quinoa
- millet
- bulgur
- rye
People can swap white bread or white pasta for whole-grain
options.
3. Fatty fish
Fatty fish is a healthful addition to any diet. Fatty fish
contains important omega-3 fatty acids called eicosapentaenoic acid
(EPA) and docosahexaenoic acid (DHA).
People need a certain amount of healthful fats to keep their
body functioning and to promote heart and brain health.
The ADA report that a diet high in polyunsaturated and
monounsaturated fats can improve blood sugar control and blood lipids in people
with diabetes.
Certain fish are a rich source of both polyunsaturated and
monounsaturated fats. These are:
- salmon
- mackerel
- sardines
- albacore tuna
- herring
- trout
People can eat seaweed, such as kelp and spirulina, as
plant-based alternative sources of these fatty acids.
Instead of fried fish, which contains saturated and trans fats,
people can try baked, roasted, or grilled fish. Pair with a mix of vegetables
for a healthful meal choice.
4. Beans
Share on PinterestPeople can try adding kidney beans to a
healthful salad.
Beans are an excellent food option for people with diabetes.
They are source of plant-based protein, and they can satisfy the appetite while
helping people reduce their carbohydrate intake.
Beans are also low on the GI scale and are better for blood
sugar regulation than many other starchy foods.
Also, beans may help people manage their blood sugar levels. They are a complex
carbohydrate, so the body digests them slower than it does other carbohydrates.
Eating beans can also help with weight loss and could help
regulate a person’s blood pressure and cholesterol.
There is a wide range of beans for people to choose from,
including:
- kidney beans
- pinto beans
- black beans
- navy beans
- adzuki beans
These beans also contain important nutrients, including iron,
potassium, and magnesium.
Beans are a highly versatile food choice. People can include a
variety of beans in a chili or stew, or in tortilla wraps with salad.
When using canned beans, be sure to choose an option with no
added salt. Otherwise, drain and rinse the beans to remove any added salt.
5. Walnuts
Nuts are another excellent addition to the diet. Like fish, nuts
contain healthful fatty acids that help keep the heart healthy.
Walnuts are especially high in omega-3 fatty acids called
alpha-lipoic acid (ALA). Like other omega-3s, ALA is important for good heart
health.
People with diabetes may have a higher risk of heart disease or stroke, so it is important to get these fatty acids through the diet.
A study
from 2018 suggested that eating
walnuts is linked with a lower incidence of diabetes.
Walnuts also provide key nutrients, such as protein, vitamin
B-6, magnesium, and iron.
People can add a handful of walnuts to their breakfast or to a
mixed salad.
6. Citrus fruits
Research has shown that citrus fruits, such as oranges,
grapefruits, and lemons, have antidiabetic effects.
Eating citrus fruits is a great way to get vitamins and minerals
from fruit without the carbohydrates.
Some researchers believe that two bioflavonoid antioxidants, called
hesperidin and naringin, are responsible for the antidiabetic effects of
oranges.
Citrus fruits are also a great source of:
- vitamin C
- folate
- potassium
7. Berries
Berries are full of antioxidants, which can help prevent
oxidative stress. Oxidative stress is linked with a wide range
of health conditions, including heart disease and some cancers.
Studies have found chronic levels of oxidative stress in people
with diabetes. Oxidative stress occurs when there is an imbalance between
antioxidants and unstable molecules called free radicals in the body.
Blueberries, blackberries, strawberries, and raspberries all contain high
levels of antioxidants and fiber. They also contain important other vitamins
and minerals, including:
- vitamin C
- vitamin K
- manganese
- potassium
People can add fresh berries to their breakfast, eat a handful
as a snack, or use frozen berries in a smoothie.
8. Sweet potatoes
Sweet potatoes have a lower GI than white potatoes. This makes
them a great alternative for people with diabetes, as they release sugar more
slowly and do not raise blood sugar as much.
Sweet potatoes are also a great source of:
- fiber
- vitamin A
- vitamin C
- potassium
People can enjoy sweet potatoes in a range of ways, including
baked, boiled, roasted, or mashed. For a balanced meal, eat them with a source
of lean protein and green leafy vegetables or a salad.
9. Probiotic yogurt
Probiotics are the helpful bacteria that live in the human gut
and improve digestion and overall health.
Some research from 2011 suggested that eating probiotic
yogurt could
improve cholesterol levels in
people with type 2 diabetes. This could help lower the risk of heart disease.
One review study suggested that consuming probiotic foods may reduce inflammation and oxidative stress, as well as
increase insulin sensitivity.
People can choose a natural yogurt, such as Greek yogurt, with
no added sugar. A probiotic yogurt will contain live and active cultures
called Lactobacillus or Bifidobacterium.
People can add berries and nuts to yogurt for a healthful
breakfast or dessert.
10. Chia seeds
People often call chia seeds a superfood due to their high
antioxidant and omega-3 content. They are also a good source of plant-based
protein and fiber.
In one small-scale randomized controlled trial from 2017, people who were overweight and had type 2
diabetes lost more weight after 6 months when they included chia seeds in their
diet compared with those who ate an oat bran alternative.
The researchers therefore believe that chia seeds can help
people manage type 2 diabetes.
People can sprinkle chia seeds over breakfast or salads, use them
in baking, or add water to make a desser
