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Eating certain foods while limiting others can help people with diabetes manage their blood sugar levels. A diet rich in vegetables, fruits and healthy proteins can have significant benefits for people with diabetes. Balancing certain foods can help maintain good health, improve overall well-being and prevent future complications.
A health professional, such as a doctor or dietician, can work with people with type 1 diabetes or type 2 diabetes to find the most beneficial food choices that may be suitable for them. This article examines some of the best foods to eat for diabetics, as well as foods to limit or balance in the diet.
Diet for diabetes
Living with diabetes does not necessarily mean feeling helpless. People can learn to balance meals and make healthy food choices while including the foods they like.
Sweet carbohydrates and starchy foods can increase blood sugar levels, but people can choose to include these foods in the right portions as part of a balanced meal plan. For diabetics, it is important to monitor the total amount of carbohydrate in a meal. Carbohydrate needs vary depending on many factors, including the level of physical activity and medications, such as insulin.
A dietician can recommend specific recommendations on carbohydrates to best meet the needs of the person. However, as a rule of thumb, people should try to follow the MyPlate guidelines from the Academy of Nutrition and Dietetics and not include more than a quarter of starchy carbohydrate plate in a meal.
According to the American Diabetes Association (ADA), the key to a beneficial diet for people with diabetes is:
- Include fruits and vegetables
- Eat lean proteins
- Choose less sweet foods
- Avoid trans fats
Below you will find a list of some fruits, vegetables and foods with less added sugar.
1. Green leafy vegetables
Green leafy vegetables are packed with vitamins, minerals and essential nutrients. They also have a minimal impact on blood sugar. Leafy green vegetables, including spinach and kale, are an essential source of potbadium, vitamin A and herbal calcium. They also provide protein and fiber. Some researchers say that eating green leafy vegetables is useful for people with diabetes because of its high content of antioxidants and its enzymes that digest starch. Green leafy vegetables include:
- spinach
- Green cabbage
- kale
- Cabbage
- Bok choy
- broccoli
A small-scale study suggested that cabbage juice can help regulate blood sugar levels and improve blood pressure in people with subclinical hypertension. In the study, people drank 300 milliliters of kale juice daily for 6 weeks.
People can include green leafy vegetables in their diet in salads, side dishes, soups and dinners. Combine with a source of lean protein, such as chicken or tofu.
2. whole grains
Whole grains contain high levels of fiber and more nutrients than refined white grains. A diet high in fiber is important for people with diabetes, because fiber slows the process of digestion. Slower absorption of nutrients helps keep blood sugar stable. Whole wheat and whole grains have a lower glycemic index than white breads and rice. This means that they have less impact on blood sugar. Here are some good examples of whole grains to include in the diet:
- Brown rice
- Whole grain bread
- Complete pasta
- Buckwheat
- quinoa
- Millet
- Bulgur
- Rye
People can trade white bread or white pasta for whole grain options.
3. Oily fish
Oily fish is a healthy addition to any diet. Oily fish contain important omega-3 fatty acids, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). People need a certain amount of healthy fats for their bodies to continue functioning and to promote heart and brain health. According to the ADA, a diet rich in polyunsaturated and monounsaturated fatty acids can improve blood glucose and blood lipid control in people with diabetes. Some fish are a rich source of polyunsaturated and monounsaturated fatty acids. These are:
- Salmon
- Mackerel
- Sardines
- White tuna
- herring
- Trout
People can eat algae, such as kelp and spirulina, as alternative herbal 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 vegetable mix for a healthy meal choice.
4. beans
Beans are a great dietary option for diabetics. They are a source of plant-based protein and can satisfy appetite while helping people reduce their carbohydrate intake. Beans are also low on the GI scale and are better for regulating blood sugar than many other starchy foods. In addition, beans can help people manage their blood sugar. They are a complex carbohydrate, so the body digests them more slowly than other carbohydrates. Eating beans can also help lose weight and help regulate a person's blood pressure and cholesterol. There is a wide range of beans from which to choose:
- Red beans
- pinto beans
- Black beans
- White beans
- Adzuki beans
These beans also contain important nutrients, including iron, potbadium and magnesium. Beans are a very versatile food choice. People can include a variety of beans in a chili or stew, or in tortillas with a salad. When using canned beans, be sure to choose an option without added salt. Otherwise, drain and rinse the beans to remove any added salt.
5. Nuts
Nuts are another great addition to the diet. Like fish, nuts contain healthy fatty acids that help keep the heart healthy. Nuts are particularly rich in omega-3 fatty acids called alpha lipoic acid (ALA). Like other omega-3s, ALA is important for heart health. People with diabetes may have a higher risk of heart disease or stroke, so it is important that these fatty acids be absorbed by the diet. A 2018 study suggests that nut consumption is badociated with a lower incidence of diabetes. Nuts also provide essential nutrients, such as protein, vitamin B-6, magnesium and iron. People can add a handful of nuts to their breakfast or to a mixed salad. Discover other nuts beneficial to diabetes herebbcqybzsrfxbrxssy.
6. citrus fruits
Research has shown that citrus fruits, such as oranges, grapefruit and lemons, have antidiabetic effects. Eating citrus fruit is a great way to draw vitamins and minerals from fruits without carbohydrates. Some researchers believe that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antidiabetic effects of oranges. Citrus fruits are also an excellent source of:
Discover other fruits beneficial for diabetes here.
7. berries
Berries are full of antioxidants, which can help prevent oxidative stress. Oxidative stress is linked to a wide range of health problems, including heart disease and some cancers. Studies have revealed 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 other important vitamins and minerals, including:
- Vitamin C
- Vitamin K
- Manganese
- Potbadium
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 it a great alternative for diabetics as they release sugar more slowly and do not increase blood sugar levels as much. Sweet potatoes are also an excellent source of:
- Fiber
- Vitamin A
- Vitamin C
- Potbadium
People can enjoy sweet potatoes in different ways, such as 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 useful bacteria that live in the intestines and improve digestion and overall health. Some research in 2011 suggested that probiotic yogourt consumption may improve cholesterol levels in people with type 2 diabetes. This could help reduce the risk of heart disease. A synthesis study suggested that the consumption of probiotic foods could reduce inflammation and oxidative stress, while increasing insulin sensitivity.
People can choose a natural yogurt, such as Greek yogurt, without added sugar. A probiotic yogurt will contain live, active cultures called lactobacilli or Bifidobacterium. People can add berries and nuts to yogurt for a healthy breakfast or dessert.
10. chia seeds
People often call chia seeds a superfood because of their high antioxidant and omega-3 content. They are also a good source of protein and plant-based fiber. In a small-scale randomized controlled trial conducted in 2017, overweight people with type 2 diabetes lost weight after 6 months when they included chia seeds in their diet, compared to those who ate a meal. of substitution. The researchers therefore believe that chia seeds can help people manage type 2 diabetes. People can sprinkle chia seeds on breakfast or salads, use them for cooking or add some fresh fruit. water to make a dessert.
Foods to limit
One way to manage diabetes with diet is to balance high and low GI foods. High GI foods increase blood glucose more than low GI foods. When choosing higher GI foods, limit the number of servings and combine these foods with healthy proteins or fats to reduce the impact on your blood glucose level and feel fuller longer. Foods at the top of the GI scale include:
- White bread
- Puffed rice
- White rice
- White pasta
- white potatoes
- Pumpkin
- Pop corn
- melons
- Pineapple
People with diabetes may wish to limit or balance the following foods:
Foods rich in carbohydrates
Carbohydrates are an important part of every meal. However, diabetics will be well advised to limit their carbohydrate intake in a balanced diet or to combine carbohydrates with a healthy source of protein or fat.
High GI fruits
Most fruits are low on the IG scale, although melons and pineapples are high GI. This means that they can further increase blood sugar.
Saturated and trans fats
Unhealthy fats, such as saturated and trans fats, can worsen the feeling of diabetes. Many fried and processed foods, including french fries, potato chips and baked goods, contain these types of fats.
Raised sugar
People with diabetes should aim to limit or avoid refined sugar, which is likely to be found in homemade cakes, cookies and cookies bought at the store. Every day, the American Heart Association recommends not to consume more than 24 grams of added sugar for women and 36 teaspoons for women and 36 grams for men, or 9 teaspoons. This does not include natural sugars from foods such as fruits and plain milk.
Sugary drinks
Drinks containing a lot of sugar, such as energy drinks, some coffees and shakes, can imbalance a person's insulin levels.
Salty foods
Foods high in salt can increase blood pressure. Salt can also appear as sodium on a food label. The ADA recommends that people with diabetes limit their daily sodium intake to less than 2,300 milligrams per day, which is the recommendation of the general population.
Alcohol
Moderate alcohol consumption should not pose a serious risk to people with diabetes and should not affect long-term glucose control. People who use insulin or secretory insulin therapies may have a higher risk of hypoglycemia related to alcohol consumption. For people with diabetes and those who are not, the Center for Disease Prevention and Control (CDC) recommends drinking up to one drink a day for women and up to two drinks per day. day for men.
What about gestational diabetes?
People with gestational diabetes can develop a meal plan with their health care provider. A meal plan may involve counting the amount of carbohydrate that a person eats in order to make sure that she receives enough energy and keep her blood sugar under control.
The National Institutes of Child Health and Human Development recommend that people with gestational diabetes take three meals of average size a day, with two to four snacks between meals. People with gestational diabetes will benefit from a balanced diet of fiber, vegetables, fruits, proteins, healthy fats and legumes, including the foods listed above.
Perspective
People with diabetes can work with their health professional to develop a personal nutrition plan. A healthy and balanced diet, including the foods listed above, can help people with diabetes manage their disease and prevent complications by:
- Control their blood sugar
- Reduce inflammation
- Reduce the risk of heart disease
- Increase in antioxidant activity
- Reduce the risk of kidney disease
Pregnant people with gestational diabetes can discuss a diet with their health care provider to create a meal plan that can help them and their babies stay safe and healthy.
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