Diabetes can lead to serious health problems if left untreated. Currently, over 30 million Americans suffer from either type 1 diabetes or type 2 diabetes. Another 84 million have what’s called prediabetes, meaning that, without treatment or preventative measures, they will develop type 2 diabetes within the next five years. So, while it’s a good idea for all of us to ensure we aren’t going overboard with simple carbs or sugar, those living with diabetes must take it very seriously.
According to the American Heart Association, the risk of
death from life-threatening strokes or heart disease for diabetics is two to
four times greater than someone without the condition. If the condition isn’t
managed properly, not only can these odds increase, but the odds of
complications from other diabetes-related health issues, like nerve damage or
kidney disease, can increase as well.
That’s why it’s so important for diabetics to not only avoid
overeating, but to be aware of which foods are best for their conditions. But,
by staying mindful and following advice from a physician, many diabetics can
live largely unaffected by the side-effects of the disorder. So, if you or
someone you know is a diabetic looking for food options, you’ve come to the
right place. Here are 30 of the absolute best foods for diabetics to make a
part of their diet.
Disclaimer: The information in this content is for general informational purposes only, not a substitute for professional medical advice. Always consult your doctor before making any changes to your lifestyle.
Eggs
Eggs are great for controlling hunger levels, as they can
keep you full for hours. Regular consumption of eggs can also help your heart
health in a myriad of ways, like increasing your HDL (or “good” cholesterol)
and decreasing inflammation.
They’re great for diabetics due to their ability to improve
insulin sensitivity. Be sure to eat the yolk, however. Most of the healthy
nutrients come from the yolk rather than the white of the egg.
Dark Chocolate
Not many people would expect chocolate to show up on a list
like this, but it’s earned its spot. Dark chocolate that’s 70% or more cacao
can provide a sweet treat without increasing your blood sugar.
For that reason, be sure to check the label and nutritional
value before you snack. Some brands may also have added sugars to look out for.
Cacao is also full of antioxidants, which help combat inflammation.
Blueberries
Blueberries are a great way to satisfy a sweet tooth in a
healthy way, especially for diabetics. Blueberries are rich in anthocyanins, a
type of antioxidant—it’s actually what gives them their blue color.
They also contain flavonoids, which benefit
heart health among other things. Additionally, their high fiber content
makes them a perfect snack for diabetics.
Tomatoes
Tomatoes are a great source of vitamin C and vitamin A. They
provide powerful antioxidants and can decrease the risk of heart disease
according to a 2013 report. Both raw and cooked tomatoes can provide health
benefits, though cooked tomatoes are shown to provide more.
A study in 2011 by the International Journal of Food
Sciences and Nutrition found that eating two medium tomatoes a day can
reduce blood pressure and reduce the cardiovascular risk that's associated with
type 2 diabetes.
Apples
Apples are an excellent source of nutrition, but especially
for diabetics. In one study conducted by the Harvard School of Public Health,
the diets of 200,000 people were analyzed closely, and the results were
surprising.
Those who reported eating five or more apples each week had
a 23% lower risk of developing type 2 diabetes when compared to those who
didn’t eat any apples. They’re also rich in fiber, which slows down the
absorption of carbs and improves blood sugar control.
Bell Peppers
Bell peppers are an excellent addition to any diabetic’s
diet for several reasons. They’re low in calories, which helps with maintaining
a healthy weight—a very important factor for diabetes.
Bell peppers also contain phytochemicals which can act as
powerful antioxidants. On top of this, these peppers contain anthocyanins which
can effectively slow the digestion of carbohydrates and lipids, helping control
blood glucose levels.
Wild Salmon
Salmon won’t raise your blood sugar levels, but it will provide a healthy source of protein and omega 3 fatty acids that can lessen the risk of stroke or heart disease—two things of which diabetics already have an increased risk.
This low-carb meat is also extremely versatile and can be
served grilled, baked, or poached, leaving anyone craving salmon with a lot of
options. Other fatty fish that are healthy for diabetics are sardines,
mackerel, anchovies, and herring.
Garlic
One clove of raw garlic contains one gram of carbs and only four calories. Across multiple studies, garlic has been shown to reduce LDL (or “bad” cholesterol), blood sugar, and inflammation in those suffering from type 2 diabetes.
It’s also possibly useful in lowering blood pressure.
One study in the Natural Medicine Journal showed that those who
ate aged garlic over the course of 12 weeks averaged a 10-point drop in
blood pressure.
Strawberries
Strawberries provide more nutrients than almost any other fruit. They’re high in anthocyanins, the antioxidants that give them their color. That means that these tasty fruits can reduce insulin and cholesterol levels after a meal.
A one-cup serving of strawberries is all you need for your
recommended daily intake of vitamin C, providing even more anti-inflammatory
benefits. Since strawberries are also lower on the glycemic index compared to
other fruits, it can make a great snack.
Red Onion
Onions, specifically red ones, are a great addition to any
burger, sandwich, or salad, because they’re higher in antioxidants than yellow
or white onions. They’re great for heart health as well, as they’re a
reliable source of fiber, folate, and potassium.
Onions are high in flavonoids, which has made them a point
of interest in studying cancer and cardiovascular diseases, as well as chronic
illnesses such as asthma. Next time you’re making food or eating a salad, throw
in a red onion!
Lentils
Lentils are high in a type of carb that the body leaves
effectively undigested, called resistant starch. This means that lentils have a
minimal effect on your blood sugar.
In addition to that, it also means the lentils can feed
the healthy bacteria that lie in the bottom of your digestive tract, improving
the overall health of your digestive system. For those that aren’t a fan of
meats, lentils are the highest level of protein than any other vegetable.
Carrots
Carrots are classified as non-starchy vegetables because
they aren’t rich in carbohydrates. The American Diabetes Association calls a
serving of five baby carrots “free food” that doesn’t need to be counted for in
a meal plan.
Carrots contain beta-carotene as well, which has been shown
in at least one study to help lower the risk of developing type 2 diabetes in a
sample size of those with a genetic predisposition to developing it. The sweet
flavor could help scratch that itch without raising glucose levels. If you can,
stick to raw carrots as the glycemic index rises considerably when cooked.
Oatmeal
Oatmeal has been heralded as a healthy option for a long
time. It was actually the first food to have a specific health claim that was
approved by the Food and Drug Administration (FDA). Oatmeal is a great
alternative to other starchy breakfast options, like sweeter cereals, due to
its high-fiber content.
This richness in fiber allows you to feel full for longer
after eating a bowl of oatmeal. Oatmeal also has the highest percentage of
soluble fiber than any other grain, which is important in lowering “bad” LDL
cholesterol.
Asparagus
Asparagus is a delicious vegetable that’s low in carbs and
calories while high in fiber. Preliminary research has also suggested that
asparagus can help increase the production of insulin and help regulate blood
sugar levels in those with diabetes.
An article in the British Medical Journal also
showed that asparagus triggered an 81% increase in glucose uptake. Talk about a
superfood! Asparagus is also high in glutathione, an antioxidant which combats
the effects of cancer, diabetes, and heart disease.
Greek Yogurt
The combination of protein and carbohydrates can leave a
person feeling comfortably full, and controlling hunger levels is important for
a person with diabetes. That’s why Greek yogurt is a perfect meal choice for a
diabetic, because it delivers plenty of both.
Still, it contains fewer carbs than traditional yogurt,
which helps to better control blood glucose levels. Be sure to read the label
before choosing a Greek yogurt. Some brands add much more sugar, which can
spike glucose levels unnecessarily high.
Cauliflower and Broccoli
Both cauliflower and broccoli are rich in sulforaphane.
Studies have shown that this compound can slow the production of glucose in
cells and also improve tolerance to glucose. Both factors make these perfect
for diabetes.
Both cauliflower and broccoli are versatile foods that can
fit into many meals, as they can be served raw, steamed, or roasted. Ground or
grated cauliflower can also serve as a low-carb substitute for refined white
rice.
Apple Cider Vinegar
Now this isn’t as tasty a treat as some of the items on this
list, but its health benefits make it perfect for diabetes. Studies have shown
that apple cider vinegar can lower fasting blood sugar levels and boost insulin
sensitivity.
When consumed along with a carbohydrate-rich meal, it can
reduce blood glucose response by as much as 20%. A simple way to incorporate
apple cider vinegar into your diet is by mixing one tablespoon in a glass of
water each day, drinking it, and working your way up to two tablespoons at the
most.
Beans
Even the American Diabetes Association suggestions that
people with diabetes consume dried beans or no-sodium canned beans. Heck, it’s
good for everyone. Beans are low on the glycemic, which helps manage blood
sugar levels. In fact, beans do this better than many other starchy foods you
can eat.
Beans also have a good amount of protein and fiber. There
aren’t any beans that are truly off the menu, and each bean offers its own
nutrient profile. For example, black beans are higher in calories but have more
protein and fiber than lima beans. Studies also showed that navy and black
beans can improve gut health, according to the Journal of Nutritional
Biochemistry.
Flaxseed
Flaxseed can provide a great deal of health benefits.
Some of the insoluble fiber found in flaxseed is made of lignans, a
nutrient that can improve blood glucose control and reduce the risk of heart
disease.
Flaxseed is also full of viscous fiber that increases
feelings of fullness while increasing insulin sensitivity and overall gut
health. It’s important to note that flaxseeds can’t be absorbed whole, so they
must be ground before their health benefits can be enjoyed.
Turmeric
This spice is an amazing addition to any diabetic’s diet.
The active ingredient in turmeric is curcumin, which is known to reduce the
risk of heart disease while lowering blood sugar levels and inflammation.
Additionally, curcumin can benefit kidney health, which is
important since diabetes is one of the leading causes of kidney disease.
Curcumin isn’t something that’s absorbed easily—however eating turmeric with
black pepper will increase the overall absorption by twentyfold.
Kale
Another trendy superfood that’s actually worth all the
hubbub: kale. Like spinach, kale is associated with a reduced risk of type 2
diabetes. A study in BMJ showed that those who regularly eat leafy
green vegetables can be up to 14% less likely to develop type 2 diabetes than
their peers.
For those that suffer from inflammation, kale can also help
reduce inflammation when eaten regularly. A half-cup serving of kale has only
18 calories and four grams of carbs while delivering nearly every important
nutrient the body needs.
Hummus
Hummus is one of the best diabetic snacks a person can
choose. It uses diabetic-friendly complex cars, has protein, and even contains
monounsaturated fats, which can help lower LDL cholesterol levels. No wonder so
many people call hummus the “wonder dip.”
It is best to dip vegetables into hummus rather than
crackers (although a few crisps here and there won’t hurt you). Hummus comes in
a ton of flavors, so try them all to find the one you like most. Though
these are high in carbs, they have enough fiber and protein to both fill you up
and keep your blood glucose at a steady level. As a bonus, chickpeas are also
high in polyunsaturated fats like omega-3 fatty acids.
Quinoa
Any list like this would be incomplete without this trendy
superfood, as it’s called. Quinoa will both fill you up and help better
control your blood sugar due to its combination of protein and fiber.
Quinoa also has much more dietary fiber content compared to
other grains. This makes it a great choice instead of white rice. It's also
about the same as brown rice, so if you get bored, try a swap to quinoa!
Cinnamon
Not many people would suspect cinnamon of having a slew of
medical benefits, but it actually does. The American Journal of Clinical
Nutrition found that a teaspoon of cinnamon added to a largely starchy
meal, like oats, can help combat insulin spikes and stabilize blood glucose
levels.
The antioxidants in cinnamon, called polyphenols, have been
proven to improve your body’s ability to store fat and manage hunger by way of
improving insulin sensitivity. Speak to your doctor before starting to increase
your cinnamon dosage as cinnamon can interact with other medications.
Red Grapefruit
Ruby red grapefruits are much richer in antioxidants then
their white counterparts, thus making them the better choice, especially for
diabetics. Because of its high levels of vitamin C and soluble fiber, the
American Diabetes Association has put ruby red grapefruit on their list of
superfoods.
Studies have shown that these fruits can lower “bad” LDL
cholesterol levels and increase “good” HDL cholesterol levels. Speak to your
doctor before eating grapefruit as it can interact with some medications.
Chia Seeds
Being high in fiber but also low in digestible carbs is what
makes chia seeds such a great foot for diabetics. Nearly all the carbs in chia
seeds are fiber, which doesn’t increase blood glucose levels.
The fiber of these seeds can even lower blood sugar levels
by slowing the movement of food through the digestive tracts, thus slowing its
absorption. Chia seeds are also super high in omega-3 fatty acids, so don’t be
afraid to throw them in smoothies or breads!
Extra Virgin Olive Oil
Extra virgin olive oil is a great addition to any diet, but
a diabetic’s especially. Over 32 studies on the effects of different types
of fat on heart health were analyzed, and olive oil was the only one that was
shown to reduce the risk of heart disease.
Olive oil also contains polyphenols, which protect the
lining in your blood vessels and reduce inflammation. A study by the Sapienza
University in Rome also found that olive oil can lower LDL or "bad"
cholesterol.
Squash
Most vegetables are healthy in one way or another, but
squash is one of the healthiest. Studies in animals ingesting squash extract
showed reduced levels of both obesity and insulin levels.
The little amount of research done on humans with this
extract suggests that it could provide a tremendous reduction in blood sugar
levels. Like other vegetables, squash contains high levels of antioxidants.
Avocado
The popularity of these beloved superfoods has exploded in
recent years, and for good reason. Avocados are full of monounsaturated fat.
This type of fat, when substituted for saturated fats, can decrease a person’s
risk of heart disease and even a person’s likelihood of developing type 2
diabetes.
Avocados don't significantly impact blood sugar levels,
which makes this fantastic as many high-fiber foods still spike blood sugar
levels. Of course, guacamole is a great use of this fruit (yes, it’s
technically a fruit), but it's also perfect as a spread for sandwiches or as
part of a salad.
Chicken
While most nutritionists want us to eat fish all the time,
sometimes you get tired of the surf and need something from the turf. The next
best option? Chicken. Poultry, in general, is a fantastic choice. Typically,
chicken is very lean while offering plenty of protein. Not to mention, chicken
can be used in pretty much anything.
The National Institutes of Health list only turkey and
chicken in the “very lean” category as long as it's without the skin. The skin
has a lot of saturated fats. Cornish hens and quail are also two more types of
poultry that are great for anyone that has diabetes.
Cranberries
The antioxidants in cranberries may lower the risk of heart
disease by way of reducing “bad” LDL cholesterol, maintaining “good” HDL
cholesterol, and lowering a person’s blood pressure. Cranberries are also rich
in anthocyanins, which can reduce insulin levels and cholesterol after a meal.
Given the benefits of cranberries, it’s a wonder people
usually reserve them for the holidays. They’re great thrown in green beans or
eaten in salads. Just be careful as dried cranberries can have added sugars.
Shirataki Noodles
The konjac root is grown in Japan and processed into noodles
or rice call shirataki. Shirataki is high in glucomannan, a viscous fiber that
can lower blood sugar by slowing the passage of food through the digestive
tract and increase feelings of fullness.
These noodles have been shown to lower blood glucose
levels and reduce risk factors for heart disease in those with metabolic
syndrome and diabetes. They may not look like much, but you can’t beat a food
that’s so low in calories and carbs and is packed with fiber.
Mixed Nuts
Nuts can be fantastic for a person that has diabetes, but
the best options are walnuts, almonds, pistachios, and peanuts. Walnuts are the
best thanks to the heavy fiber content, but it also has alpha-lipoic acid
(ALA), which can help reduce inflammation (according to a study in Diabetes,
Obesity, & Metabolism). Almonds have 80 milligrams of magnesium, making
them a good source of the nutrient, according to the National Institute of
Health.
Pistachios showed in a Cleveland Clinic study that they can
improve blood sugar thanks to the monounsaturated fat content that can lower
LDL cholesterol. Finally, peanuts have a low glycemic load and can help control
blood sugar spikes (according to a study in the Journal of American
College of Nutrition). Just be sure to go easy on the dried fruits in the trail
mix set, as they can be high in sugar.
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
