Diet for People Living with Diabetes, The Best Foods to Choose ?

Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy. Most of the food you eat is broken down into sugar (also called glucose) and released into your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to letting the blood sugar into your body’s cells for use as energy. If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it makes as well as it should. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease.

Figuring out the best foods to eat when you have diabetes doesn’t have to be tough. To keep things simple, your main goal should be managing your blood sugar levels. It’s also important to eat foods that help prevent diabetes complications like heart disease. Your diet can have a major role in preventing and managing diabetes.

Green, leafy vegetables

Green, leafy vegetables are full of essential vitamins, minerals, and nutrients. They also have a 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 researchersTrusted Source have found that eating green, leafy vegetables is helpful for people with diabetes, due to these plants’ high antioxidant contents and starch-digesting enzymes.

Green, leafy vegetables include:

• spinach
• collard greens
• kale
• cabbage
• bok choy
• broccoli

One small-scale studyTrusted Source 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 every day for 6 weeks. People can eat these vegetables in salads, side dishes, soups, and dinners. Combine them with a source of lean protein, such as chicken or tofu.

Fatty fish

Fatty fish is a healthy addition to any diet. It contains important omega-3 fatty acids called eicosapentaenoic acid and docosahexaenoic acid. These are sometimes known as EPA and DHA. People need certain amounts of healthy fats to keep their body functioning and to promote heart and brain health. The ADA reports 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. Try pairing this with a mix of vegetables.

Nuts

Nuts are delicious and nutritious. Most types of nuts contain fiber and are low in net carbs, although some have more than others. Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels. Nuts may also help people with diabetes improve their heart health.

A 2019 study involving more than 16,000 participants with type 2 diabetes found that eating tree nuts — such as walnuts, almonds, hazelnuts, and pistachios — lowered their risk of heart disease and death. Research also indicates that nuts can improve blood glucose levels. A study with people with type 2 diabetes found that eating walnut oil daily improved blood glucose levels . This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.

Sweet potatoes

Sweet potatoes rank lower on the GI scale 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 enjoy sweet potatoes baked, boiled, roasted, or mashed. For a balanced meal, add a source of lean protein and green, leafy vegetables or a salad.

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 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

Try substituting whole grain options for white bread or white pasta.

Beans

Beans are affordable, nutritious, and super healthy. Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber. They also have a very low glycemic index, which is important for managing diabetes. Beans may also help prevent diabetes. In a study involving more than 3,000 participants at high risk of cardiovascular disease, those who had a higher consumption of legumes had a reduced chance of developing type 2 diabetes.

Beans are an excellent 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 glycemic index (GI) scale and are better for blood sugar regulation than many other starchy foods. According to a report from North Dakota State University, beans may also help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than other carbohydrates. The same report suggests that eating beans may help with weight loss and could help regulate blood pressure and cholesterol levels.

Among the many types of beans are:

• kidney
• pinto
• black
• navy
• adzuki

Beans also contain important nutrients, including iron, potassium, and magnesium. They are highly versatile — a person might eat them in chili, stew, or a wrap with vegetables, for example. When using canned beans, be sure to choose options without added salt. Otherwise, drain and rinse the beans to remove any added salt.

Best diets for people with diabetes

As the ADA reports, no single diet offers more benefits to a person with diabetes than another. However, research suggests that low carb diets may be useful. Some people may try this with or in place of medical treatment, according to their doctor’s guidance. A low carb diet can help reduce cravings, lower blood sugar levels, and boost energy. It may also help people with diabetes maintain a moderate weight. Low carb diets also have variations, including:

Keto diet

The ketogenic, or “keto” diet, is very low in carbs. It allows for a maximum of 30 grams (g) of carbs each day. This may help people with diabetes improve glycemic control and maintain a moderate weight. It may also reduce the risk of diabetes in people who do not have the condition.

Mediterranean diet

According to a 2017 reviewTrusted Source, the Mediterranean diet may help people with diabetes maintain a moderate weight and aid weight loss efforts. It involves eating less red meat and more healthy fats and vegetables. The researchers noted that this diet improved fasting plasma glucose and insulin levels among study participants.

Paleo diet

The Paleolithic, or “paleo” diet, focuses on unprocessed foods similar to those that humans would have eaten thousands of years ago when hunting. Researchers behind a small 2013 studyTrusted Source noted that participants with diabetes who followed the paleo diet found it more filling than a low carb diabetic diet. It also aided weight loss efforts, though participants found it difficult to maintain the results.

Vegetarian or vegan diets

The same 2017 reviewTrusted Source mentioned the benefits of following a vegetarian or vegan diet for people with diabetes. The researchers highlighted the evidence that these diets have boosted weight loss efforts and led to modest improvements in diabetes management. Low fat vegan diets may also help improve cholesterol levels.