10 Foods To Eat for Diabetic Diet
Article Sources
- 1. https://www.cardiosmart.org/News-and-Events/2012/10/Legumes-improve-blood-sugar-control-and-reduce-cardiovascular-risk-in-diabetics
- 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/
- 3. http://www.diabeticlivingonline.com/food-to-eat/nutrition/top-25-power-foods-diabetes?page=1
Controlling blood sugar may be challenging, especially because every body reacts differently to different foods. Some foods may cause your blood sugar to go up more than other foods. It is important to monitor everything you eat to determine which foods specifically cause your own blood sugar to spike more than others. One way in which blood sugar can be controlled is by eating five small meals throughout the day, two to three hours apart. These meals would include a proportion of carbohydrates appropriate for your body and physical activity. Consider speaking with a registered dietitian to discuss how much carbohydrate would be appropriate for your diet.
Making healthy food choices to control blood sugar is important in preventing diabetes from progressing. There are several functional foods that can improve your control over diabetes. Let’s go through some of the best foods to eat on a diabetic diet.
Diabetic Diet Foods To Eat #1: Blueberries
These little fruits are nutrient-dense and are considered “low” on the glycemic index. This indicates that blueberries do not cause as much of a sudden spike in blood sugar as other foods, when consumed in one serving size. In fact, research suggests that they can improve insulin sensitivity. This means that the cells are more receptive to glucose and less glucose is floating around in the blood stream, decreasing the risk of diabetes progressing.
Researchers also suggest that blueberries contain a high amount of antioxidants and have an immense anti-inflammatory effect. They also contain fiber, potassium, folate and vitamins C and B. Fiber found in blueberries also contribute to reducing cholesterol in the blood, which reduces the risk of cardiovascular disease seen in type 2 diabetes.
Diabetic Diet Foods To Eat #2: Legumes
Chickpeas, beans and lentils are well-known legumes that are considered to have a low glycemic index. Studies suggest that these foods can decrease hemoglobin A1C values and blood pressure in those who have type 2 diabetes.
According to the American College of Cardiology, legumes improve blood sugar control and reduce cardiovascular risk in diabetics1https://www.cardiosmart.org/News-and-Events/2012/10/Legumes-improve-blood-sugar-control-and-reduce-cardiovascular-risk-in-diabetics. In this study, the consumption of legumes and whole wheat products in conjunction improved blood sugar control. Overall, incorporating carbohydrates into the diet that are full of fiber and have a lower glycemic index can help improve heart health and balance blood sugar.
Diabetic Diet Foods To Eat #3: Plant-Based Meals
Research suggests that vegetarians have a significantly lower risk of developing type 2 diabetes2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/. This may be because they have lower BMI’s, however it may also be because of their diet. They consume high amounts of nutrient dense foods, including fruits, vegetables, nuts and legumes while skipping out on the meat. This results in decreased hemoglobin A1C, blood pressure and triglycerides.
Not only do diets based on whole plant foods maximize protective foods, but they also exclude animal-based foods that tend to promote insulin resistance, particularly processed red meat. Animal fats and protein have been linked to metabolic worsening of insulin resistance and increased risk of type 2 diabetes.
Diabetic Diet Foods To Eat #4: Olive Oil
Replacing saturated fats with unsaturated fats may have a beneficial effect on individuals with type 2 diabetes. The type of fats consumed on a regular basis plays a major role in health, especially weight gain. If the diet is ridden with unhealthy fats and the individual starts having weight gain, the risk for insulin resistance increases.
Controlling weight and monitoring glucose levels are important in preventing the progression of type 2 diabetes. Achieving this can be influenced by switching out unhealthy fats with heart-healthy fats and oils. These include extra virgin olive oil, avocado oil and walnut oil. Their anti-inflammatory effects help with glucose usage.
Diabetic Diet Foods To Eat #5: Nut Butter
A serving of nuts each day is about 1 oz of nuts or 1 tablespoon of nut butter. Research suggests that this is associated with decreased risk of heart disease, which is a major risk of type 2 diabetes. Blood lipid as well as blood sugar improved after eating 2 ounces of nuts per day in conjunction with carbohydrates.
Consider pairing nuts or nut butter with low glycemic carbohydrates that contain fiber. These include fruits, such as green apples and blueberries. By pairing these foods together, blood sugar increases more slowly and glucose control is maintained. Be sure to choose nut butters that do not contain any added sugars. Even low-fat options can be harmful because they would contain more sugars than other varieties.
Diabetic Diet Foods To Eat #6: Green Apples
A serving of nuts each day is about 1 oz of nuts or 1 tablespoon of nut butter. Research suggests that this is associated with decreased risk of heart disease, which is a major risk of type 2 diabetes. Blood lipid as well as blood sugar improved after eating 2 ounces of nuts per day in conjunction with carbohydrates.
Consider pairing nuts or nut butter with low glycemic carbohydrates that contain fiber. These include fruits, such as green apples and blueberries. By pairing these foods together, blood sugar increases more slowly and glucose control is maintained. Be sure to choose nut butters that do not contain any added sugars. Even low-fat options can be harmful because they would contain more sugars than other varieties.
Diabetic Diet Foods To Eat #7: Asparagus
Asparagus is a non-starchy vegetable with only 5 grams of carbohydrates and 2 grams of fiber per serving. According to the British Journal of Nutrition, asparagus can help keep blood sugar levels in check and increase insulin production. A serving of asparagus is considered half a cup or about six spears.
Asparagus also helps prevent the risk for coronary heart disease, which is associated with diabetes. It contains 33 percent of the recommended daily amount of folate. The American Heart Association advises eating foods rich in folate to help lower the risk of heart disease.
Diabetic Diet Foods To Eat #8: Avocado
Avocados are a healthy fat that are also known to promote heart health. When substituting saturated fats, avocados are a great option for monounsaturated fat content. The American Journal of Clinical Nutrition published a study that found that women who ate high amounts of good fats, including avocados, were 25 percent less likely to develop type 2 diabetes than those who ate less good fats.
Since avocados are high in fat, 4 grams per ¼ of an avocado, it should be treated as a fat, not a fruit. Avocados pair well with carbohydrates, such as a slice of whole wheat toast for a balanced, diabetic-friendly, snack. If you want to speed up the ripening process, put an under-ripe avocado in a brown paper bag and leave it on the counter for the day.
Diabetic Diet Foods To Eat #9: Broccoli
Broccoli is a non-starchy vegetable that is also considered a superfood for its antioxidant content. It has more vitamin C per 100 grams than an entire orange. This dark vegetable also has vitamin A, which promotes healthy vision, teeth and skin.
Since broccoli is a cruciferous vegetable, similar to cabbage and cauliflower, it is associated with reducing the risk of death from heart disease. Increased consumption of vegetables improves long-term health. A serving size is one cup raw or ½ a cup cooked. Consider pairing broccoli with hummus or making a stir fry. When preparing broccoli, chop off the step and steam until bright green.
Diabetic Diet Foods To Eat #10: Flaxseed
Flaxseed is a good source of fiber and antioxidants, which helps prevent heart disease, a major risk factor for diabetes as mentioned previously. Research suggests that people who have type 2 diabetes and supplement their diets with ground flaxseed, have decreased fasting blood glucose levels. Flaxseed can also significantly reduce total cholesterol. The fiber helps decrease the spike in blood glucose that occurs when eating carbohydrates. It is best paired with other foods.
Consider incorporating 1 tablespoon, which contains 3 grams of fiber, into your diet. It can be sprinkled over yogurt and cereal or crushed in a blender when added to a smoothie. Enjoy the nutty flavor over salads or in breads for an extra touch of fiber.
