14 foods to help you live better with diabetes

People with diabetes need to make wise choices about what foods they eat or not to avoid spikes in blood sugar. It’s also important to eat foods that help prevent diabetes complications, such as heart disease.

1. Oily fish

Oily fish are known to reduce heart disease and inflammation due to their high content of omega-3 fatty acids. Fish that contain high amounts of omega-3 are:

• Salmon
• Sardines
• herring
• Mackerel
• Albacore tuna
• Trout

The American Diabetes Association (ADA) recommends that people with diabetes eat oily fish twice a week. To avoid excess calories, these fish should be cooked without breading and not fried.

Some people may choose to take an omega-3 supplement. However, the ADA reports that supplements have no benefit for people with diabetes.

2. Leafy greens

Leafy green vegetables are a healthy choice for everyone. A person with diabetes will benefit from these nutrient-rich carbohydrates, which contain vitamins and minerals and have minimal effect on their blood sugar levels.

Examples of leafy greens include spinach, kale, and collard greens. They contain vitamins A, C, E and K, as well as iron, potassium and calcium. They can be eaten raw in a salad or added to smoothies or soups.

3. Lawyers

Avocados provide a type of monounsaturated fat. These fats are considered healthy and have a protective effect on the heart. They also lower low-density lipoprotein (LDL) cholesterol. People with diabetes may tend to focus on carbs and sugars, but a heart-healthy diet is also an important part of their overall health.

Avocados, like all types of fats, are high in calories and should be eaten in moderation.

Avocados are high in fiber and low in sugar. As a result, people who eat it will not have a blood sugar spike and will remain full. An avocado contains:

• 322 calories
• 4 grams (g) of protein
• 17 g of carbohydrates
• 13.5 g of fiber
• 1 g of sugar

3. Eggs

Eggs are rich in protein and vitamins and can be eaten in a variety of ways. Eggs benefit people with diabetes by containing heart-healthy fats. They contain polyunsaturated fats which lower LDL cholesterol and reduce the risk of stroke and heart disease.

A 2019 study showed that people with diabetes who ate eggs with a very low-carb breakfast were better able to control their blood throughout the day.

4. Chia seeds

Chia seeds have become popular because of their nutritional content and the many ways they can be used. One ounce of chia seeds contains 138 calories, 4.7 g of protein, 12 g of carbohydrates, and almost 10 g of fiber. The seeds also contain many vitamins and minerals like calcium, iron and magnesium.

People with diabetes may benefit from adding chia seeds to their diet. A 2017 study found that chia seeds improved health in three ways. They improved risk factors related to weight loss and obesity and maintained good blood sugar levels.

5. Beans

Beans are easy to prepare and provide minerals, vitamins and fiber. One of the biggest benefits is that half a cup of beans equals the same amount of protein as an ounce of meat, but does not contain the saturated fat found in meat.

Research also supports bean consumption in people with diabetes. Regular consumption of beans has been found to reduce the risks associated with type 2 diabetes and improve blood sugar control.

6. Greek yogurt

Greek yogurt is a thicker, denser version of regular yogurt. This can be a good dietary supplement for people with diabetes.

Greek yogurt is a good source of vitamin D and calcium. It’s also very high in protein, with 20g of protein in 7 ounces of Greek yogurt. It contains carbohydrates which must be taken into account. However, there are Greek yogurts that are low in fat and contain little added sugar.

Another benefit of Greek yogurt is that it contains probiotics (beneficial live microbes). One study suggested that changes in gut bacteria caused by probiotics may be effective in the prevention and management of type 1 and type 2 diabetes.

7. Nuts

Nuts are a heart-healthy food. Walnuts are a good source of omega-3 fatty acids. Nuts, in particular, are also rich in protein, magnesium and iron.

A 2018 study found that a diet including nuts reduced the incidence of diabetes.

8. Broccoli

Broccoli is a non-starchy vegetable that contains phytochemicals, fiber and vitamins. It is low in carbohydrates and calories, which means that people with diabetes can fully enjoy this food without worry.

9. Extra virgin olive oil

Extra virgin olive oil is a popular cooking oil for many reasons. It is a monounsaturated fat that has a protective effect on the heart and lowers LDL cholesterol.

A 2017 study explained how extra virgin olive oil can prevent and manage diabetes. More research is needed to understand the relationship between diabetes and extra virgin olive oil.

10. Flaxseed

Flaxseed, like olive oil, is a polyunsaturated fat and is a good source of omega-3 and omega-6 fatty acids. People with diabetes can benefit from flaxseed in several ways. When consumed, flaxseed acts as an antioxidant, lowers cholesterol and maintains normal blood sugar levels.

Research supports eating flaxseed if you have diabetes. A small 2022 study found that eating flaxseed before a breakfast of complex carbohydrates decreases post-breakfast blood sugar spikes.

11. Vinegar

Many health claims associated with apple cider vinegar have not been supported by research, but there is some evidence showing that vinegar lowers blood sugar levels.

An analysis of articles found that consuming vinegar for eight to 12 weeks led to a slight decrease in A1C levels (which indicates average blood sugar levels over the past two to three months).

12. Strawberries

Strawberries are full of vitamins, antioxidants and fiber. It can be difficult to control the craving for sweets, but snacking on a few strawberries can satisfy that sweet craving.

Vitamins and minerals found in strawberries include vitamin C, potassium and magnesium. The antioxidants found in strawberries work to prevent or slow certain types of cell damage.

13. Garlic

Garlic has been widely studied for its effects on the heart and cardiovascular system. Some research supports its use to lower blood pressure and cholesterol. It is currently being studied for its benefits in people with diabetes.

A review article looked at how garlic changed blood sugar levels in people with type 2 diabetes. It showed improved blood sugar control at two and 24 weeks. However, further research is needed to support these findings.

14. Squash

There are many types of squash, but all squash are starchy vegetables, low in calories and filling when added to a meal.

Squash contains antioxidants, fiber, vitamin C, potassium and magnesium. It is a good addition to everyone’s diet, including people with diabetes.

15. Shirataki Noodles

Shirataki noodles are almost calorie-free Japanese noodles made from the konjac plant. These noodles are often used as a substitute for regular pasta noodles for people looking to cut down on carbs and calories.

They are a good choice for people with diabetes because of their low carbohydrate and soluble fiber content. Shirataki noodles will help people feel full without increasing blood sugar levels.

How to Create a Diet Meal Plan for Diabetes

There is no single diet food plan that suits everyone. A healthcare professional will work with a person with diabetes to develop a plan for when and how much should be consumed.

Plate method

The plate method is a diabetes meal planning tool that helps manage portions and prioritize nutrient-dense vegetables.

To follow the plate method, use a 9-inch plate. Fill half the plate with non-starchy vegetables like salad, broccoli or green beans. Fill a quarter of the plate with lean protein. Fill the remaining quarter of the plate with carbohydrates.

Glycemic Index

The glycemic index is a measurement that indicates how quickly foods raise blood sugar levels. A food with a low glycemic index will cause blood sugar to rise slowly, while a food with a high glycemic index will cause blood sugar to rise quickly.

Not all carbohydrates raise blood sugar equally. The glycemic index is useful for knowing which carbohydrates to avoid or consume sparingly. Foods with a high glycemic index include:

• White rice
• Potatoes
• White bread
• Dear
• Watermelon

Foods with a low glycemic index include:

• Quinoa
• Oatmeal
• Fiber-rich bran cereals

Carbohydrate counting

Carb counting looks at the number of grams of carbohydrates in each meal. People with type 1 diabetes do not produce insulin and therefore must inject insulin with every meal. The amount of insulin needed will depend on the amount of carbohydrates consumed, so it is important to keep a detailed record.

People with type 2 diabetes will also need to be conscious of their carbohydrate intake. However, they may or may not take insulin at mealtimes and may not need to keep a detailed record of their carbohydrate intake.