Eating certain foods while limiting others can help people with diabetes manage their blood sugar levels.
A diet rich
in vegetables, fruits, and healthful proteins can have significant benefits for
people with diabetes.
Balancing
certain foods can help maintain health, improve overall well-being, and prevent
future complications.
A healthcare
professional, such as a doctor or dietitian, can work with people who
have type-1 diabetes or type-2 diabetes to find the most
beneficial food choices that work for them.
This article
looks at some of the best foods for people with diabetes to eat, as well as
which foods to limit or balance in the diet.
Diet for diabetes
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 with full of essential vitamins, minerals, and
nutrients. They also have minimal impact on blood sugar levels.
Leafy
greens, including spinach is 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
- cabbage
- broccoli
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.
2.
Whole grains
Whole grains
contain high levels of fiber and more nutrients than refined white grains.
Eating a
diet with high 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.
People need
a certain amount of healthful fats to keep their body functioning and to
promote heart and brain health.
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
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.
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 improveTrusted Source cholesterol levels in people with type 2
diabetes. This could help lower the risk of heart disease.
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.
People can
sprinkle chia seeds over breakfast or salads, use them in baking, or add water
to make a dessert.
Foods that are to limit by people with diabetes
One way to
manage diabetes with diet is to balance high- and low-GI foods. High-GI foods
increase blood sugar more than low-GI foods.
When
choosing high-GI foods, limit the portions and pair these foods with protein or
healthful fat to reduce the impact on blood sugar and feel full for longer.
Foods high
on the GI scale include:
- white bread
- puffed rice
- white rice
- white pasta
- white potatoes
- pumpkin
- popcorn
- melons
- pineapple
People with
diabetes may wish to limit or balance the following foods:
Carb-heavy foods
Carbohydrates
are an important part of all meals. However, people with diabetes will benefit
from limiting their carbohydrate intake in a balanced diet or pairing carbs
with a healthful protein or fat source.
High-GI fruits
Most fruits
are low on the GI scale, though melons and pineapple are high-GI. This means
that they can increase blood glucose more.
Saturated and trans fats
Unhealthful
fats, such as saturated and trans fats, can make a person with diabetes feel
worse. Many fried and processed foods, including fries, chips, and baked goods,
contain these types of fats.
Refined sugar
People with
diabetes should aim to limit or avoid refined sugar, likely present in both
store-bought and homemade sweets, cakes, and biscuits.
Per day, the
American Heart Association advise consuming no more than 24 grams,
or 6 teaspoons, of added sugar for women, and 36 grams, or 9 teaspoons, for
men. This does not include naturally occurring sugars from foods such as fruit
and plain milk.
Sugary drinks
Drinks that
contain a lot of sugar, such as energy drinks, some coffees, and shakes, can
imbalance a person’s insulin levels.
Salty foods
Foods that
are high in salt can raise blood pressure. Salt may also appear as sodium on a
food label.
The
ADA recommend that people keep their daily
sodium intake to under 2,300 milligrams per day, which is the same as the
recommendation for the general population.
Alcohol
Drinking
alcohol in moderation should not have serious risks for people with diabetes
and should not affect long-term glucose control.
People using
insulin or insulin secretagogue therapies may have a higher risk of hypoglycemia linked to alcohol consumption.
For people
who have diabetes and those who do not, the Centers for Disease Control and
Prevention (CDC) recommend up to one drink per day for
women and up to two drinks per day for men.
What
about gestational diabetes?
People with
gestational diabetes can work out a meal plan with their healthcare
professional.
A meal plan
may involve counting the amount of carbohydrates a person eats to make sure
they are getting enough energy and keeping their blood sugar under control.
The National
Institutes of Child Health and Human Development advise that people with gestational diabetes eat three
medium-sized meals per day, with two to four snacks in-between meals.
People with
gestational diabetes will benefit from a balanced diet of fiber, vegetables,
fruit, protein, healthful fats, and legumes, including the foods listed above.
Outlook
People with
diabetes can work with their healthcare professional to devise a personal nutrition plan.
Eating a
healthful, balanced diet including the foods listed above can help people with
diabetes manage their condition and prevent complications by:
- controlling
their blood sugar levels
- lowering inflammation
- lowering risk of
heart disease
- increasing
antioxidant activity
- reducing the
risk of kidney disease
Pregnant people with gestational diabetes can discuss a diet plan with their healthcare professional to create a meal plan that can help them and their baby stay safe and healthy.
