It is not easy for someone who is accustomed to eating regular meals to switch to a diabetic diet. Individuals with prediabetes or diabetes must regularly keep track of their blood sugar levels, weight, and carbohydrate intake. If you have diabetes and permit your blood sugar levels to increase, you may face kidney issues, nerve damage, or even heart disease.
Fortunately, there are various foods that people with diabetes can enjoy, as long as they are aware of what is beneficial and what is not. Thanks to flavor-enhancing spices like cinnamon or garlic, they can still enjoy foods that are rich in flavor. Together with some simple tricks like having milk first thing in the morning, this could be very beneficial for blood sugar regulation.
Here are some nutritious food choices for people with diabetes:
1. Go for dark leafy vegetables
1. Go For Dark Leafy Vegetables
2. Drink milk every morning
Experts have debated the impact of milk on diabetes for some time, but over the years, more positive associations between milk and diabetes have emerged. A study conducted in 2018 found that for people with diabetes, having breakfast with some milk every morning can be beneficial for their daily management of the condition. Thanks to the protein in milk, they can feel satiated for a longer time, which is beneficial for appetite and blood sugar regulation. In 2016, it was found by scientists that dairy products are more effective than eggs or soy in controlling blood sugar.
2. Drink Milk Every Morning
3. Eat some berries
No matter if you love strawberries, blueberries, or raspberries, all of them can help alleviate and lessen the symptoms of diabetes. Researchers noted in the journal “Obesity” that eating berries has a positive effect on insulin resistance. Daily consumption of two cups of raspberries reduces the glucose concentration. No matter how small the quantity, eating berries frequently can significantly lower your risk of diabetes. A study conducted in China found that individuals who consumed approximately 17g of any kind of berries experienced a 5% decrease in their type 2 diabetes risk. This amount corresponds to two blackberries, 13 blueberries, one large strawberry, and nine raspberries.
3. Eat Some Berries
4. Eating peanut butter
Natural peanut butter is an excellent low glycemic food option. It is quite filling due to its ability to prolong the digestive process. Since digestion takes time, you also avoid blood sugar spikes later on. A study conducted in 2018 found that adults who consumed at least two tablespoons of peanut butter on white bread along with apple juice experienced a less severe blood sugar spike compared to those who did not. It is strongly advised to spread your peanut butter on toast, ideally wholemeal or oatmeal.
4. Eating Peanut Butter
5. Cooking with olive oil
Even though olive oil can be high in calories, it is more effective than other fats at significantly reducing cholesterol levels in the body. Olive oil is rich in healthy fats that aid in managing symptoms of type 2 diabetes. In 2015, a study conducted by researchers from a university in Rome found that the oil helps lower bad cholesterol levels in the body. Polyphenols, the antioxidants found in olive oil, reduce inflammation and provide significant protection to blood cells. Olive oil thus controls blood pressure.
5. Cooking With Olive Oil
6. Whole grains
While most diets designed for diabetics will advise against bread consumption, it is not necessary for them to eliminate grains entirely. If you have diabetes, it is advisable to eat whole grains. Scientists state that there are no studies demonstrating any adverse effects of whole grains on individuals with diabetes. In fact, whole wheat lowers the risk of diabetes. Research indicates that individuals who consume approximately 50 grams of whole wheat daily—equivalent to a slice of bread or a bowl of cereal—have a 22% to 34% reduced risk of developing diabetes. So, feel free to enjoy your whole-grain bread.
6. Whole Grains
7. Sweet potatoes
Sweet potatoes are particularly effective at alleviating diabetes symptoms when compared to other starchy foods. Compared to white potatoes, they have a lower GI. Thus, consuming a medium-sized one helps maintain your blood sugar levels. They are also effective sources of anti-diabetic substances such as iron, vitamin C, and fiber. It is important to note, though, that the glycemic index of sweet potatoes varies depending on how they are prepared. A 2011 study found that boiled sweet potatoes typically have the lowest glycemic index (GI), and roasting them further decreases the GI. Frying is a close second to roasting.
7. Sweet Potatoes
8. Eggs
For a long time, eggs have been vilified by many for supposedly increasing one’s cholesterol levels. However, contrary to this belief, eggs reduce bad cholesterol levels in the body while increasing good, heart-healthy cholesterol. According to the study, this change in cholesterol can stabilize blood pressure and blood sugar for those suffering from type 2 diabetes. Having at least two eggs daily provides essential protein and aids in maintaining satiety for an extended period. It will also assist you in controlling the level of glucose in your bloodstream. Make sure to eat the yolk along with the egg when you’re having eggs, as it has the highest nutritional value.
8. Eggs
9. Garlic
If you love garlic, you’ll be pleased to hear that it aids in regulating blood sugar. It also regulates cholesterol levels and diminishes inflammation. A 2011 study from Pakistan found that type 2 diabetes patients who consumed approximately 900 mg of garlic daily for 24 weeks experienced improvements in their cholesterol levels, triglycerides, and glycemic control. Garlic can aid in reducing bad cholesterol while increasing good cholesterol levels.
9. Garlic
10. Nuts
It is also beneficial for diabetics to eat nuts on a daily basis. A study conducted in 2019 found that nuts lower the risk of heart disease, particularly among individuals with diabetes. For those with diabetes, consuming nut servings of one ounce each day over the course of five days (i.e., five times within a week) leads to a 17% reduction in heart disease risk. Pistachios, almonds, and walnuts are the most effective nuts to consume for this purpose. Nonetheless, they are not the only ones that function. For individuals with type 2 diabetes, consuming peanuts and cashew nuts can lead to better blood pressure and cholesterol levels.
10. Nuts
11. Cinnamon
The effectiveness of cinnamon in alleviating diabetes symptoms has been demonstrated by various studies. They have disclosed that cinnamon extract significantly enhances blood sugar levels in individuals with type 2 diabetes. Cinnamon tea can be said to be the same. To ascertain if an individual has a chronic diabetes condition, the hemoglobin A1C level is assessed, as it is directly influenced by cinnamon. Research indicates that individuals with type 2 diabetes who take one gram of cinnamon daily for approximately three months will experience reduced A1C levels. The greatest advantage of using cinnamon is that small quantities suffice; a daily intake of just one teaspoon will have an effect. Consuming more than that could lead to additional health issues.
11. Cinnamon
12. Beans
For those with diabetes, it is highly recommended to include beans in your diet several times a week. Individuals who consume a greater quantity of beans show enhancements in glycemic control. This is due to the fact that beans are recognized for having a lower glycemic index and for their slow digestion, which contributes to a longer stabilization of your blood sugar level. Beans are also a good source of fiber, which helps to slow sugar absorption and improve blood glucose levels. If you are at risk of developing it, a fiber-rich diet can also help prevent type 2 diabetes.
12. Beans
13. Citrus fruits
Citrus foods fall under the category of diabetes superfoods. Lemons and oranges, although both acidic, are beneficial for individuals with diabetes. Having some citrus juice with a high-GI meal will reduce your glycemic index. The acids present will transform starch into sugar that is mild on blood sugar levels. Consuming citrus fruits will also aid in the prevention of insulin resistance. A study, for instance, indicates that grapefruit consumption aids in shedding pounds and alleviates insulin resistance. Consuming lemons, limes, oranges, or mandarins can greatly enhance your health.
13. Citrus Fruits
14. Tomatoes
It doesn’t matter if you opt for raw or cooked tomatoes: they are reputed to relieve diabetes symptoms, so you will benefit from them either way. A study found that individuals who consumed approximately 200 grams of tomatoes daily had better blood sugar levels. It was discovered that diabetes patients who consumed tomatoes daily had better blood pressure. Tomatoes are low GI fruits with a minimal carbohydrate content, and they do not contain starch. The reason tomatoes have anti-diabetic properties is that they are rich in potassium, vitamin C, beta-carotene, and lycopene. They also help prevent heart disease.
14. Tomatoes
15. Greek yogurt
Greek yogurt has a low carbohydrate content and is high in protein. It is a low GI food that can be eaten every morning to assist in maintaining your blood sugar levels for the rest of the day. It has been discovered that yogurt lowers the risk of developing type 2 diabetes. Research conducted in 2014 shows that individuals who consume at least one cup of yogurt daily can lower their risk of developing diabetes by as much as 18%.
15. Greek Yogurt
16. Ginger
There is limited research on the relationship between ginger and diabetes, but the studies that do exist suggest that ginger can help reduce bad cholesterol levels while increasing good cholesterol levels. Ginger roots assist in controlling the blood sugar levels of individuals with diabetes. The anti-inflammatory properties of ginger are especially beneficial for calming your blood vessels and arteries. It is possible to take ginger powder supplements if you have type 2 diabetes, but be sure to consult your doctor before doing so.
16. Ginger
17. Chia seeds
Chia seeds, being high in fiber and low in carbohydrates, are an ideal food choice for individuals with diabetes. They also include omega-3 fatty acids essential for individuals with diabetes. A study found that diabetes patients who consumed chia seeds experienced considerable weight loss and improved glycemic control. For a duration of six months, the consumption of chia seeds yielded superior results compared to that of oat bran. When chia seeds are soaked in water, they become easier for your body to absorb nutrients from. It is not necessary for the soaking to last overnight. Simply immerse them in water for around two to three minutes, and then you can include them in your smoothies, cereal, or oatmeal.
17. Chia Seeds
18. Quinoa
Quinoa, a seed, is consumed like rice as a grain. It provides more fiber and protein than most varieties of rice, and the best part is that it doesn’t cause blood sugar spikes due to its low glycemic index. With only 40 carbohydrates per cup, quinoa is a better alternative to rice. Quinoa and other grains contain powerful antioxidants, making them beneficial for controlling type 2 diabetes.
18. Quinoa
19. Squash
Similar to a variety of other vegetables, squash is rich in antioxidants. Accordingly, it raises the level of insulin as per studies carried out on animals. In animals, they reduce blood sugar levels and increase glucose tolerance. Nevertheless, additional studies involving humans are necessary. Already, one of them demonstrated that winter squash enhances blood sugar levels in diabetics, especially those with type 2 of the condition. If you’re interested in monitoring carbohydrates, squash will be beneficial, particularly if you have diabetes as well.
19. Squash
20. Fatty fish
Salmon and other fatty fish are abundant in omega-3 fatty acids. The fatty acids contained in them are specifically EPA and DHA, which diminish inflammation that would otherwise occur in the arteries. DHA and EPA support improved arterial function post-meal, thereby helping to regulate your metabolism. For those with diabetes, it is advisable to consume fatty fish a minimum of two times per week. Additional research has demonstrated that consuming fatty fish with minimal pollutants significantly prevents type 2 diabetes and is advised for individuals at high risk of developing it.
20. Fatty Fish
21. Apple cider vinegar
In the case of apple cider vinegar, apples are converted into acetic acid through fermentation. This process reduces their carbohydrate content to one gram per tablespoon. A study conducted in 2015 showed that apple cider vinegar enhances the body’s insulin sensitivity. With time, this may reduce blood glucose levels. For individuals with diabetes, consuming two tablespoons of apple cider vinegar frequently before bedtime can lower fasting blood sugar levels by a minimum of 6%. Further research shows that ingesting apple cider vinegar with carbohydrates can reduce your blood sugar response by as much as 20%. Although apple cider vinegar is not a diabetes cure, it can enhance blood sugar levels.
21. Apple Cider Vinegar
22. Broccoli
Broccoli, like other cruciferous vegetables, is beneficial for those with diabetes. It also contains sulforaphane, a helpful antioxidant known to regulate blood sugar. It also aids in alleviating symptoms of liver disease. Broccoli may not completely remove the symptoms of the condition, but it can assist in regulating your blood sugar levels.
22. Broccoli
23. Flaxseed
Just like chia seeds, flaxseeds offer healthy fatty acids and boost your insulin sensitivity. As a result, your blood sugar can decrease over time. Flaxseeds are high in fiber and contain alpha-linolenic acid (ALA), a fatty acid that aids in the prevention of heart disease, which is prevalent among diabetics. When incorporating flaxseeds into your diet, make sure that your blood sugar levels don’t drop excessively.
23. Flaxseed
24. Avocado
Not only is avocado tasty, but it also provides an abundance of monounsaturated and polyunsaturated fats, which are both very good for you. Your cholesterol levels become stabilized by them. People with diabetes can benefit from the fiber and fats in avocados, as these nutrients slow the digestion and absorption of carbohydrates. Avocados also help prevent spikes in your blood sugar levels. Avocados can also aid in managing weight. Eating avocados will lead to fewer cravings and a longer-lasting feeling of satisfaction. Avocados are very beneficial for overweight individuals, but they can also be advantageous for those who have diabetes, regardless of their weight.
24. Avocado
25. Canned tuna
Your choice of fats and proteins to consume alongside carbs can affect the speed at which your body digests those carbs. Tuna fish is one of these proteins. Research indicates that incorporating tuna into your white bread can help reduce the spike in your blood sugar levels. Tuna, being a fatty fish, is high in omega-3 fatty acids that are recognized for their role in stabilizing glucose levels. Unlike albacore tuna, canned light tuna has lower mercury levels. Even though canned tuna has extra sodium, it is a suitable option for those with diabetes.
25. Canned Tuna
26. Lentils
Lentils affect your blood sugar levels and gut health minimally. Their carbohydrate content includes resistant starch, which your body passes through without digesting or breaking down. Lentils are high in iron and contain folate, providing a substantial amount of protein. Cooking them for 5 to 20 minutes is recommended, and they can be consumed as a healthy snack. This is advantageous for individuals who have diabetes or a sensitive stomach.
26. Lentils
27. Asparagus
If you have diabetes, asparagus is one of the best foods for you to eat. Green asparagus sticks are rich in folate, containing 89 grams of it. This constitutes more than 20% of the daily recommended intake. For individuals with type 2 diabetes, consuming a folic acid-rich diet can decrease the likelihood of cardiovascular problems by lowering homocysteine levels. It is therefore perfect for diabetics, since their risk of death rises when homocysteine levels are elevated.
27. Asparagus
28. Red onion
Research shows that red onions have oligofructose, which raises your ghrelin levels. Ghreline regulates appetite and reduces blood sugar levels. Red onions contain sulfur compounds that are bioactive and assist in reducing cholesterol levels. Thus, red onions are excellent for combating diabetes, and consuming them raw is even more beneficial.
28. Red Onion
29. Zucchini noodles
If you enjoy the flavor of zucchini, you might want to think about replacing traditional pasta with zucchini noodles, as the latter are much lower in carbohydrates. Zucchini noodles, commonly known as zoodles, have gained significant popularity due to their resemblance to pasta while offering a low-carb alternative. A countertop or handheld spiralizer can be used to create thin strips from the zucchini. Long and spiral strands will be obtained by you.
29. Zucchini Noodles
30. Green tea
Green tea, which is delicious and hydrating, has no sugar and serves as an excellent substitute for water. Green tea is beneficial for individuals with diabetes as it helps improve the functioning of the metabolic system. Green tea is also effective in diabetes prevention, as it significantly aids in weight loss. Research indicates that consuming six cups of green tea daily lowers the risk of developing type 2 diabetes. The great thing is that you don’t need to consume much of it. A small amount has a big effect.
30. Green Tea
31. Oatmeal
Oatmeal provides your body with essential fiber known as beta-glucan, which aids in blood sugar regulation. It lowers cholesterol levels and decreases your risk of hypertension, particularly if you are diabetic. The flavored oatmeal packets, however, lack this beneficial anti-diabetic effect. Dietitians recommend trying savory oatmeal. Steel-cut oats or raw oats can be used as a base, to which you can incorporate sweet elements like honey, fruit, or cinnamon.
31. Oatmeal
32. Cauliflower
Cauliflower is a versatile, low-carb vegetable that can be easily incorporated into any dish. It also aids in regulating blood sugar levels in individuals with diabetes. In a study involving animals, it was found that cauliflower improved glucose tolerance in rats on a high-sugar diet. This indicates that cauliflower is suitable for a diet aimed at managing diabetes. It makes a great meal when paired with organic tomato sauce or low-glycemic cheese.
32. Cauliflower
33. Edamame
Edamame provides numerous anti-diabetic advantages. Due to its high fiber and protein content, it considerably diminishes blood sugar spikes. Edamame is another source of choline, a nutrient that removes heart disease markers from the bloodstream. Nutritionists recommend edamame as a low-level source of soy.
33. Edamame
34. Carrots
Should you have heard that carrots contain too much sugar, you ought to be aware that this is a misconception. Just like broccoli and lettuce, carrots are non-starchy, which means they can be eaten safely. There’s no need for you to worry about a spike in your blood sugar. They can be eaten raw, but cooking vegetables increases the bioavailability of their carbohydrates. This indicates that consuming raw carrots will have little effect on your blood sugar levels. Especially when dipped in hummus or guacamole, carrots make for a great snack.
34. Carrots
35. Hummus
The term hummus denotes the creamy spread produced by mixing chickpeas with a bit of olive oil. Since the two primary ingredients are already beneficial for diabetics, humus serves as a good snack option for them, too. It is high in protein, which aids in maintaining reasonable blood sugar levels. Research indicates that individuals with diabetes who consume at least one ounce of hummus daily have improved insulin levels compared to those who do not. This may be due to the fact that both chickpeas and olive oil slow down digestion and sugar absorption.
35. Hummus
36. Dark chocolate
Generally speaking, chocolate and diabetes do not seem to be compatible at least on the surface. Nonetheless, it is permissible for those who have diabetes to indulge in some every now and then. It is advisable to choose dark chocolate, as it has a cocoa content of 70% or greater. Compared to other varieties of chocolate, it has fewer sugar additives. Nonetheless, caution is advised regarding the amount. Only an ounce is sufficient, as it generates enough cortisol to reduce your cravings.
36. Dark Chocolate
37. Popcorn
Believe it or not, for those with diabetes, popcorn is one of the best snack options. Eating raw, whole-grain popcorn without butter or oils provides a low-fat, low-sugar snack that helps curb your cravings. It has been discovered that popcorn keeps you satiated for a longer duration, aiding in the prevention of additional snacking or blood sugar spikes later on in your day. Although popcorn is considered a low GI food, its glycemic index is somewhat higher than that of other snacks. It is advisable to measure the size of your serving before you proceed to eat it.
37. Popcorn
38. Seltzer water
Celery, a nutritious vegetable packed with vitamins, has very few calories. As stated by doctors and dietitians, celery is an excellent snack option due to its lack of calories. It assists in reducing blood pressure and stabilizing your blood sugar levels. A 2012 study found that the H. The type 2 diabetes risk is considerably heightened by pylori bacteria. Celery can prevent this from occurring by blocking the growth of the H. Pylori bacteria and thus averts excessive increases in your blood sugar. This can be ascribed to its high vitamin K content.
38. Seltzer Water
39. Seltzer water
A better choice is seltzer with no sweetener, rather than grabbing a soda can filled with sugar. Seltzer water is a carbonated water that contains no minerals. Carbon dioxide is used for carbonating, and studies suggest that continuous consumption of this fizzy water for two months can result in healthier cholesterol levels and help regulate blood sugar. You can choose from a variety of flavors for this water, so there’s no requirement to consume it plain. Even fruit juices are not as healthy an option. It contains no sugar and sometimes has some fiber. Drinking it cold is the best option.
39. Seltzer Water
40. Wild rice
Besides the fact that we’ve already pointed out that whole-grain rice is beneficial for your health, you should also be aware that wild rice is safe for diabetics. Since it consists of grasses, it has a higher protein content than the brown rice previously mentioned. Because wild rice has a moderate GI, it can be safely consumed in moderation. Wild rice is beneficial for diabetics as it provides fiber that helps maintain stable blood sugar levels, as it is not digested by the body. It also contains protein, which prevents a surge in blood sugar levels.
40. Wild Rice