It is crucial for those with type 1 or type 2 diabetes to monitor their food intake to maintain their blood sugar at the desired level. Typically, certain foods are beneficial for individuals with diabetes such as a diverse selection of non-starchy vegetables, complete fruits, healthy fats, whole grains, dairy, and lean protein.
Experts recommend restricting consumption of specific foods like highly processed options, sugary drinks, and refined grains. Nevertheless, a tailored approach to diet is ideal for people living with diabetes.
Foods that are good for diabetes
Managing your diet with diabetes may seem difficult, but strategies such as implementing a customized meal plan can assist with blood sugar control.
It is common knowledge that various foods impact blood sugar levels in varying ways, however, the scenario is more intricate since the impact of carbohydrates on blood sugar levels varies based on the type of food with which they are consumed.
Eating carbohydrates along with foods containing fat, protein, or fiber can delay digestion, resulting in a more gradual increase in blood sugar levels. Although customized solutions are recommended for regulating blood sugar, there are some foods that are generally good for those with diabetes, according to experts.
Additionally, the subsequent nutritious foods are rich sources of vitamins, minerals, and fiber.
1. Non-starchy vegetables
Ensure that your meal plan incorporates a sufficient amount of non-starchy vegetables such as broccoli, carrots, tomatoes, leafy greens, and similar greens. These types of vegetables usually contain minimal amounts of carbohydrates and are rich in fiber, which is a form of carbohydrate that decelerates the digestion process and prevents sudden spikes in your blood sugar levels.
You have the choice to opt for fresh, frozen, or canned products with low sodium based on your preference. However, it’s important to consume them as a whole and not in the form of juice to obtain maximum benefits. As juices don’t provide the same nutritional advantages as the complete vegetables and cause fluctuations in your blood sugar levels.
Experiment with roasting robust vegetables such as carrots, Brussels sprouts, or broccoli. Alternatively, you could incorporate spinach, kale, or arugula into your soups, smoothies, or whole-grain salads. There are countless opportunities to enrich your diet with these nutritious foods in a delectable and beneficial manner.
Leafy vegetables that are green contain crucial vitamins, minerals, and nutrients. Moreover, they hardly affect blood glucose levels. Spinach and kale, among other leafy greens, are pivotal sources of potassium, vitamin A, and calcium in plant-based nutrition. Furthermore, they furnish protein and fiber.
Research indicates that consuming green, leafy vegetables may benefit those with diabetes as they are abundant in antioxidants and enzymes that aid in the digestion of starch. Such vegetables include:
- spinach
- collard greens
- kale
- cabbage
- bok choy
- broccoli
According to a limited study, the consumption of kale juice on a daily basis for six weeks may assist in managing blood sugar levels and enhancing blood pressure among individuals with subclinical hypertension. The study required participants to drink 300 milliliters of kale juice every day.
These vegetables can be included in salads, side dishes, soups, and dinners, and can be paired with lean protein sources like chicken or tofu for a balanced meal.
2. Whole fruits
Although there is a belief among some individuals with diabetes that they should avoid fruit, incorporating certain fruits like berries, oranges, melons, and grapefruits in reasonable amounts can provide significant health benefits. Whole fruits are typically rich in fiber and packed with essential nutrients.
If you can, steer clear of juices. Although 100% fruit juices may seem like a healthy choice, they lack the fiber and nutrient levels of whole fruits. Consider making a smoothie using your preferred fruit, adding some berries to a warm bowl of oats, or opting for a refreshing orange as a midday snack.
3. Whole grains
Opting for whole grains instead of refined grains is crucial for maintaining a healthy diet, particularly for individuals with diabetes.
The outer bran layer and germ core, which are high in fiber and vitamins, have been removed from refined grains like white bread and white pasta, leaving behind only the starchy middle layer known as the endosperm.
Refined grains are digested rapidly by our digestive system, resulting in significant spikes in blood sugar. Conversely, the presence of bran and germ in whole grains slows down the digestion process, ensuring a more gradual increase in blood sugar levels.
A diverse range of whole grains are available, such as quinoa, brown rice, whole-wheat pasta, barley, and oats. When purchasing processed products labeled as “whole grain,” it is important to check the ingredient label. The first item listed must contain the term “whole,” such as “whole oats” or “whole wheat flour.”
For individuals with diabetes, it is crucial to consume a diet rich in fiber since it impedes the digestive progression leading to a steady maintenance of blood sugar levels. Whole grains and whole wheat have a lower ranking on the glycemic index (GI) compared to rice and white bread, resulting in a diminished effect on the blood sugar.
Incorporating these grains into your diet is an excellent way to ensure that you are consuming whole grains:
- brown rice
- whole grain bread
- whole grain pasta
- buckwheat
- quinoa
- millet
- bulgur
- rye
Consider using whole grain alternatives instead of white bread or white pasta.
4. Lean protein
Around one-quarter of your plate should consist of lean protein, such as chicken, fish, eggs, plant-based proteins, and occasionally lean meats, which are all fantastic sources.
Opting for lean proteins instead of fattier alternatives can reduce the intake of harmful fats that can harm your heart. Since diabetes increases the likelihood of developing heart disease, reducing these harmful fats is crucial.
Although beans, quinoa, lentils, and tofu are excellent protein sources for vegetarians, it’s important to be mindful of highly processed meat substitutes like meatless chicken nuggets or burgers. These products contain varying amounts of fat, salt, and additives, so it’s important to check the nutritional information before incorporating them into your diet.
5. Healthy fats
Consuming excessive unhealthy fats, which are prevalent in processed foods and red meat, could negatively impact your heart health, whereas incorporating beneficial fats can aid in safeguarding your heart from diseases and reduce your blood sugar response rate. Nuts, seeds, vegetable oils, avocados, and fatty fish are excellent sources of healthy fats for your heart.
6. Dairy
Calcium and other nutrients can be obtained from dairy products such as milk, yogurt, and cheese. Although they have carbohydrates that can elevate blood sugar levels, the impact is usually mild.
Make sure to search for dairy items that do not contain any extra sugar.
For individuals with diabetes, beans present a fantastic choice. They contain plant-derived protein and have the potential to satiate needs while decreasing their carbohydrate consumption. Also, beans are positioned low on the glycemic index (GI) spectrum and are a superior option to other starchy foods for blood sugar management.
People can regulate blood sugar levels with the help of beans, as they are a complex carbohydrate that is digested more slowly by the body than other carbohydrates, as per a report from North Dakota State University.
Beans, according to the report, could potentially assist with weight loss and the regulation of blood pressure and cholesterol levels. Various sorts of beans include:
- kidney
- pinto
- black
- navy
- adzuki
Important nutrients such as iron, potassium, and magnesium are also found in beans. Their versatility allows for a variety of dishes such as chili, stew, or a wrap accompanied by vegetables. Make sure to opt for canned beans without added salt or rinse them to eliminate any excess salt.
Incorporating nuts into one’s diet can also be a beneficial choice. Similar to fish, nuts possess fatty acids that promote heart health.
Rich in a specific omega-3 known as alpha-lipoic acid (ALA), walnuts are beneficial for maintaining heart health. Because individuals with diabetes have a greater chance of developing heart disease or a stroke, consuming these types of healthy fats is essential.
In 2018, research indicated a correlation between consuming walnuts and a reduced risk of diabetes. Furthermore, walnuts contain vital nutrients like protein, vitamin B6, magnesium, and iron. People may consider adding a handful of walnuts to their mixed salad or breakfast.
Consuming these fruits can provide essential nutrients without any carbs, making them a great choice. Studies demonstrate that individuals with diabetes can benefit from citrus fruits like oranges, grapefruits, and lemons.
The antidiabetic effects of oranges have been attributed to the presence of two bioflavonoid antioxidants named hesperidin and naringin, as discovered by certain researchers. Additionally, citrus fruits serve as a superb source of:
Antioxidants found in berries are effective in preventing oxidative stress, a condition associated with several health problems such as heart disease and certain types of cancer. Research has revealed that individuals with diabetes commonly experience continuous oxidative stress, which results from an inequity between antioxidants and unstable free radicals in the body.
High levels of antioxidants and fiber can be found in a variety of berries, such as blueberries, blackberries, strawberries, and raspberries. In addition, these berries are rich in essential vitamins and minerals.
- vitamin C
- vitamin K
- manganese
- potassium
Fresh berries can be incorporated into one’s breakfast, consumed as a quick snack, or blended with frozen fruits to make a delicious smoothie.
Compared to white potatoes, sweet potatoes have a lower position on the GI scale. As a result, they are an excellent substitute for individuals with diabetes since they have a slower sugar release and do not cause a significant increase in blood sugar levels. Sweet potatoes are also a fantastic source of:
- fiber
- vitamin A
- vitamin C
- potassium
Sweet potatoes are a versatile vegetable that can be enjoyed in a variety of ways including baking, boiling, roasting, or mashing. To ensure a well-rounded and healthy meal, it is recommended to include a lean protein source and some leafy greens or a salad.
The human gut contains probiotics, which are beneficial bacteria that promote digestion and enhance overall wellbeing. A 2011 study discovered that consumption of probiotic yogurt could enhance cholesterol levels in individuals who have type 2 diabetes, hence reducing the possibility of heart disease.
According to a review conducted in 2014, the consumption of probiotic foods can lower inflammation and oxidative stress while enhancing insulin sensitivity. It is advisable to opt for plain products that do not contain any extra sugar. Probiotic yogurt comprises of active and live cultures known as Bifidobacterium or Lactobacillus, which are usually mentioned on the packaging.
For a nutritious breakfast or dessert, individuals may supplement their yogurt with berries and nuts.
Chia seeds are frequently referred to as a superfood due to their impressive levels of antioxidants and omega-3 fatty acids, as well as their ability to provide plant-based protein and dietary fiber.
According to a 2017 trial conducted on a small scale, individuals who were overweight and had type 2 diabetes were able to lose more weight within six months by including chia seeds in their diets in comparison to those who consumed an oat bran substitute. Consequently, researchers conclude that chia seeds possess the potential to aid in the management of type 2 diabetes.
Chia seeds can be used in a variety of ways such as sprinkling them over breakfasts or salads, baking with them, or creating a pudding dessert by adding water and allowing them to congeal.
Foods to limit if you have diabetes
For individuals with diabetes, it is recommended to restrict the consumption of foods that contain excessive amounts of added fats, sugars, and salt.
1. Ultra-processed foods
Opt for whole foods rather than prepackaged snacks like chips, cookies, baked goods, and breakfast cereals that are high in added fat, sodium, and sugar and offer few nutritional advantages. Ready-made meals should also be avoided whenever possible.
2. Refined grains
As previously stated, the most nutritious parts are absent in refined grains. White bread, white pasta, and white rice are among the popular food items that contain refined grains. The recommended action by the Dietary Guidelines for Americans is to replace at least fifty percent of your refined grains with whole grains.
When it comes to ready-to-eat refined grain products such as microwave rice, one should examine the nutrition facts on food packaging for additional sugars, fats, and sodium, and search for options without these additives.
3. Sweetened drinks
Added sugar is commonly found in sodas, sweetened tea, lemonade, sports drinks, and energy drinks, which can cause sudden increases in blood sugar levels. Although some diet drinks have reduced carbohydrate content, it is believed that artificial sweeteners may not be a better alternative.
If you feel thirsty, choose unsweetened beverages like unflavored or herb-infused water, unsweetened tea, or coffee.
4. Salty foods
Consuming foods that contain a high amount of salt can result in an increase in blood pressure. The label on food products may list salt as “sodium”. The ADA suggests restricting sodium consumption to below 2,300 milligrams per day, irrespective of whether someone has diabetes or not.
5. Alcohol
Moderate alcohol consumption is generally safe for individuals with diabetes and does not have a significant impact on their long-term glucose control. However, those utilizing insulin or insulin secretagogue treatments should be aware of the increased likelihood of hypoglycemia following alcohol consumption.
Regardless of an individual’s diabetes status, the Centers for Disease Control and Prevention (CDC) advise women to restrict their alcohol intake to a maximum of one drink per day and men to a maximum of two drinks per day.
6. High GI fruits
While many fruits have a low glycemic index, melons and pineapples rank high, causing a quicker and higher increase in blood glucose compared to other fruits.
7. Saturated and trans fats
Consuming saturated and trans fats, which are considered unhealthy, may exacerbate symptoms for individuals with diabetes. A variety of fried and processed foods, such as chips, fries, and baked items, are often high in these fats.