Overview
When you have diabetes, it can be difficult to determine the best food to eat. This is because your primary goal should be to control your blood sugar levels. However, it is also important to eat foods that help prevent complications of diabetes, such as heart disease.
Your diet can play an important role in preventing and managing diabetes. Here are 16 best foods for people with diabetes, both type 1 and type 2.
1- Fatty Fish
Some people consider fatty fish to be one of the healthiest foods on earth. Salmon, sardines, herring, anchovies and mackerel are the best sources of omega-3 fatty acids DHA and EPA, which have important benefits for your heart health. Getting enough of these fats on a regular basis is especially important for people with diabetes who have an increased risk of heart disease and stroke.
DHA and EPA protect cells that connect blood vessels, reduce inflammatory markers, and can help improve the way arteries work. Research shows that people who regularly eat fatty fish have a lower risk of heart attack, such as severe coronary syndrome, and are less likely to die of heart disease.
Studies show that eating fatty fish can help regulate blood sugar. A study of 68 overweight and obese adults found that participants who ate fatty fish had significantly improved blood sugar levels after eating, compared to participants who ate lean fish. Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels.
Abstract:
Fatty fish contain omega-3 fats that help reduce inflammation and other risk factors for heart disease and stroke. In addition, it is a great source of protein, which is important for managing blood sugar.
2- Leaf Greens
Green leafy vegetables are highly nutritious and low in calories. They are also low in digestible carbohydrates or carbohydrates, so they will not significantly affect blood sugar levels. Spinach, bananas and other green leafy vegetables are good sources of many vitamins and minerals, including vitamin C.
There is some evidence that people with diabetes have lower levels of vitamin C than those with diabetes and need more vitamin C. Vitamin C acts as a powerful antioxidant and has anti-inflammatory properties. Increasing the nutrients in a vitamin C-rich diet can help people with diabetes increase serum levels of vitamin C while reducing inflammation and cell damage.
In addition, green leafy vegetables are a good source of antioxidants, lutein and zeaxanthin. These antioxidants protect your eyes from macular degeneration and cataracts, which are common complications of diabetes.
Abstract:
Green leafy vegetables are rich in nutrients such as vitamin C as well as antioxidants that protect the health of your heart and eyes.
3- Avocados
Avocados are less than 1 gram of sugar, low in carbohydrates, high in fiber and low in healthy fats, so you don’t have to worry about raising your blood sugar levels. Consumption of avocado is also associated with better dietary quality and body weight and body mass index (BMI).
This makes them an excellent snack for people with diabetes, especially since obesity increases the risk of diabetes. Avocados may have specific properties to prevent diabetes.
A 2019 study in mice found that avocado B (UVB), a fat molecule found in only one avocado, prevents incomplete oxidation in skeletal muscle and pancreas, leading to insulin resistance decreases. More research is needed in humans to establish a link between avocados and diabetes prevention.
Abstract:
Avocados contain less than 1 gram of sugar and are associated with better overall food quality. Avocados may also have specific properties to prevent diabetes.
4- Eggs
Eggs provide incredible health benefits. In fact, they are one of the best foods to keep you full and satisfied. Regular consumption of eggs can also reduce your risk of heart disease in a number of ways. Eggs reduce inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels, and increase your LDL (bad) cholesterol change shape and form.
A 2019 study found that eating a high-fat, low-carb breakfast of eggs could help diabetics control their blood sugar levels during the day. Previous research has linked the use of eggs in people with diabetes to heart disease. But a recent review of controlled studies found that eating 6 to 12 eggs a week as part of a balanced diet did not increase the risk of heart disease in people with diabetes.
In addition, some research suggests that eating eggs may reduce your risk of stroke. In addition, eggs are a good source of lutein and zeaxanthin, antioxidants that protect against eye disease. Just make sure you eat whole eggs. The benefits of eggs are mainly due to the nutrients found in the yolk instead of the white.
Abstract:
Eggs can improve heart disease risk factors, improve blood sugar control, protect eye health and keep you healthy.
5- Chia Seeds
Chia seeds are a wonderful food for people with diabetes. They are high in fiber, but low in digestible carbohydrates. In fact, 1 ounce (28 grams) of chia seeds contains 11 out of 12 grams of carbohydrate fiber, which does not raise blood sugar. The elastic fiber in chia seeds can actually lower blood sugar levels, allowing food to get into the gut and be absorbed.
Chia seeds can help you gain a healthy weight because fiber reduces appetite and makes you feel full. Chia seeds can also help maintain glycemic control in people with diabetes. A study of 77 obese or overweight adults diagnosed with type 2 diabetes found that the use of chia seeds supports weight loss and helps maintain glycemic control. Furthermore, chia seeds have been shown to help lower blood pressure and inflammatory markers.
Abstract:
Chia seeds are high in fiber, which helps you lose weight. They also help maintain blood glucose levels.
6- Beans
Beans are cheap, nutritious and healthy. Beans are a variety rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber. They also have a very low glycemic index, which is important for diabetes management. Beans can also help prevent diabetes.
Abstract:
Beans are cheap, nutritious, and have a low glycemic index, making them a healthy option for people with diabetes.
7- Greek Yogurt
Greek yogurt is a great milk option for people with diabetes. Some research suggests that eating certain dairy products, such as yogurt, may improve blood sugar control and heart disease risk factors, possibly due to the probiotics it contains. Studies also show that yogurt consumption may be associated with lower blood glucose levels and insulin resistance.
Also, yogurt can reduce your risk of diabetes. A long-term study that included health data from more than 100,000 participants also found that daily servings of yogurt were associated with an 18% lower risk of developing type 2 diabetes. It can also help you lose weight, if it is for personal gain.
Studies show that yogurt and other dairy products can lead to weight loss and improved body composition in people with type 2 diabetes. The calcium, protein, and special fats found in yogurt, called conjugated linoleic acid (CLA), can help reduce your appetite, leading to unhealthy foods makes it easier to resist.
Also, Greek yogurt contains only 6 to 8 grams of carbohydrates per serving, which is less than traditional yogurt. It is also high in protein, which can promote weight loss by reducing appetite and calorie intake.
Abstract:
Yogurt promotes healthy blood sugar levels, lowers heart disease risk factors, and helps control weight.
8- Nuts
Nuts are delicious and nutritious. All types of nuts are high in fiber and low in carbs, although some have higher levels than others. According to the U.S. Department of Agriculture (44 reliable sources), walnuts contain about 1 ounce (28 grams) of digestible carbohydrates per serving.
- Almonds: 2.6 grams
- Brazil nuts: 1.4 grams
- Cashews: 7.7 grams
- Hazelnuts: 2 grams
- Macadamia: 1.5 grams
- Pecans: 1.2 grams
- Pistachio: 5 grams
- Walnuts: 2 grams
Research on a variety of different nuts has shown that regular consumption can reduce inflammation and blood sugar, HbA1c (a marker for long-term blood sugar control), and LDL cholesterol. Nuts can also help improve the heart health of people with diabetes.
A 2019 study of more than 16,000 participants with type 2 diabetes found that eating nuts such as walnuts, almonds, hazelnuts and pistachios reduced their risk of heart disease and death. Research also suggests that walnuts may improve blood glucose levels.
A study of subjects with type 2 diabetes found that daily consumption of walnut oil improved blood glucose levels. This finding is important because people with type 2 diabetes often have elevated insulin levels, which is linked to obesity.
Abstract:
Nuts are a healthy addition to a balanced diet. They are high in fiber and help lower blood sugar and LDL (bad) cholesterol levels.
9- Broccoli
Broccoli is one of the most nutritious vegetables out there. Half a cup of cooked broccoli contains just 27 calories and 3 grams of digested carbohydrates, as well as important nutrients such as vitamin C and magnesium. Furthermore, research in people with diabetes has shown that eating broccoli sprouts can help lower insulin levels and prevent cell damage.
Broccoli can also help control your blood sugar levels. One study found that the use of broccoli sprouts reduced blood glucose by 10% in people with diabetes. Low blood glucose levels are likely caused by sulforaphane, which is found in distilled vegetables such as broccoli and sprouts. Also, broccoli is another good source of lutein and zeaxanthin. These Important Antioxidants Can Help Prevent Eye Disease.
Abstract:
Broccoli is a low calorie and carbohydrate food that has a high nutritional value. It is full of healthy plant compounds that help protect against various diseases.
10- Extra Virgin Olive Oil
Extra virgin olive oil is extremely beneficial for heart health. It contains oleic acid, a type of monounsaturated fat that has been shown to improve glycemic control, fasting and post-meal triglyceride levels, and has antioxidant properties. This is important because people with diabetes have difficulty controlling their blood sugar levels and high triglyceride levels.
Oleic acid supplementation can also stimulate the hormone GLP-1. In a large analysis of 32 studies looking at different types of fats, olive oil was the only one shown to reduce the risk of heart disease. Olive oil also contains antioxidants called polyphenols.
Polyphenols reduce inflammation, protect cells lining cells, prevent LDL (bad) cholesterol from being damaged by oxidation, and lower blood pressure. Extra virgin olive oil is unadulterated, so it retains the antioxidant and other properties that make it so healthy. Be sure to choose extra virgin olive oil from a reliable source, as many olive oils are blended into cheap oils such as corn and soybeans.
Abstract:
Extra virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health.
11- Flax seeds
Flax seeds are an incredibly healthy food. Also known as common flaccid or flaccid, flaxseed is high in heart-healthy omega-3 fats, fiber and other plant compounds. Some of this is made from the insoluble fiber lingonberry, which helps reduce the risk of heart disease and improve blood sugar control.
Flax seeds can also help lower blood pressure. A study involving diabetic patients found that daily use of flaccid powder lowered blood pressure, but did not improve glycemic control or insulin resistance. But overall, flaxseed is good for heart and intestinal health.
Another study suggests that flaccid may help reduce your risk of stroke and potentially reduce the amount of medication you need to prevent blood clots. In addition, flax seeds are high in viscous fiber, which improves bowel health, insulin sensitivity and feelings of fullness.
Your body cannot absorb whole-grain seeds, so buy ground seeds or grind them yourself. It is also important to cover the flax seeds firmly in the refrigerator to avoid crushing them.
Abstract:
Flax seeds can help reduce inflammation, reduce the risk of heart disease, lower blood sugar levels, and improve insulin sensitivity.
12- Apple Cider Vinegar
Apple cider vinegar has many health benefits. Although it is made from apples, the sugar in the fruit is fermented with acetic acid, and the resulting product contains less than 1 gram of carbohydrates per tablespoon. According to a meta-analysis of six studies, including 317 patients with type 2 diabetes, apple cider vinegar has beneficial effects on fasting blood sugar levels and HbA1c.
When eaten with carbohydrates (76 reliable sources, 77 reliable sources, 78 reliable sources) it can reduce the blood sugar response by up to 20%. Apple cider vinegar is thought to have many other health benefits, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits.
To add apple cider vinegar to your diet, start by mixing 1 teaspoon in a glass of water every day. Add a maximum of 2 tablespoons daily.
Abstract:
Apple cider vinegar can help improve blood sugar levels rapidly, but more research is needed to confirm its health benefits.
13- Strawberries
Strawberries are one of the most nutritious fruits you can eat. They contain a lot of antioxidants known as anthocyanins, which give them their red color. Anthocyanins have been shown to lower cholesterol and insulin levels after meals. They also improve blood sugar and heart disease risk factors for people with type 2 diabetes.
Strawberries also contain polyphenols, which are beneficial plant compounds with antioxidant properties. A 2017 study found that 6 weeks of use of strawberry and blueberry polyphenols improved insulin sensitivity in overweight and obese adults without diabetes.
This is important because low sensitivity to insulin can cause high blood sugar levels. One serving of strawberries contains about 46 calories and 11 grams of carbohydrates, three of which are fiber. The service also provides over 100% RDI for vitamin C, which provides additional inflammatory benefits for heart health.
Abstract:
Strawberries are a low-sugar fruit that has strong anti-inflammatory properties and can help improve insulin resistance.
14- Garlic
Due to its small size and low calorie content, garlic is incredibly nutritious. Contains one clove of raw garlic (3 grams), which contains approximately 4 calories.
- Manganese: 2% of daily value (DV)
- Vitamin B6: 2% of DV
- Vitamin C: 1% of DV
- Selenium: 1% of DV
- Fiber: 0.06 grams
Research shows that garlic helps improve blood glucose control and may help regulate cholesterol. Although many studies consider garlic to be a proven healthy option for people with diabetes, including unusual amounts of garlic in the diet, the meta-analysis only includes the above. 05-1.5 grams per serving.
For context, a clove of garlic weighs 3 grams. Research also shows that garlic can help lower blood pressure and regulate cholesterol levels. In one study, people with poor hypertension who took garlic juice for 12 weeks had an average blood pressure drop of 10 points.
Abstract:
Garlic helps lower blood sugar, inflammation, LDL cholesterol and blood pressure in people with diabetes.
15- Squash
Pumpkin, which has many varieties, is one of the healthiest vegetables out there. Dense and filling foods are low in calories and have a low glucose index. Winter varieties have a hard shell and include itch, squash and walnuts. Summer squash has a soft shell that can be eaten.
The most common types are zucchini and Italian squash. Like most vegetables, squash contains beneficial antioxidants. Pumpkin also has less sugar than sweet potatoes, making it a great alternative. Research shows that pumpkin polysaccharides have improved insulin tolerance and reduced serum glucose levels in mice.
Research also suggests that pumpkin seeds may help glycemic control. Although human research is sparse, a small human study found that pumpkin quickly and effectively reduced high blood glucose levels in severely ill people with diabetes. More human knowledge is needed to confirm the health benefits of pumpkins. But the health benefits of pumpkin make it a huge addition to any diet.
Abstract:
Summer and winter squash contain beneficial antioxidants and can help lower blood sugar.
16- Shirataki Noodles
Shirtaki noodles are wonderful for diabetes and weight management. These noodles are rich in glucomannan, which is extracted from the conical root. This plant is grown in Japan and is processed in the form of noodles or rice called shirtaki. Glucomannan is a type of sticky fiber that helps you feel full and satisfied.
In addition, it has been reported to lower blood sugar levels after meals and improve heart disease risk factors in people with diabetes and metabolic syndrome. In one study, glucomannan significantly reduced blood glucose, serum insulin, and cholesterol levels in fasting rats with diabetes.
A 3.5 ounce (100 gram) serving of sheratki noodles also contains only 3 grams of digestible carbohydrates and only 10 calories per serving. However, these noodles are usually packaged with a liquid that smells like fish and needs to be rinsed thoroughly before use. Then, to ensure a noodle-like texture, cook the noodles in a skeleton over high heat for several minutes without adding fat.