Diabetes-friendly foods -
The plate method is a diabetes meal-planning tool that helps manage portions and prioritize nutrient-filled vegetables. To follow the plate method, use a 9-inch dinner plate. Fill half the plate with non-starchy vegetables like salad, broccoli, or green beans.
Fill one-quarter of the plate with lean protein. Fill the remaining quarter of the plate with carbs. The glycemic index is a measurement that tells how quickly food makes blood sugar rise. A low glycemic index food will cause blood sugar to rise slowly, whereas a high glycemic index food will cause blood sugar to rise fast.
Not all carbohydrates raise blood sugar in the same way. The glycemic index is helpful in learning which carbs to avoid or eat sparingly. High glycemic index foods include:. Low glycemic index foods include:.
Carb counting looks at how many grams of carbs are in each meal. People with type 1 diabetes do not make insulin, therefore they need to take an insulin injection with each meal. The amount of insulin needed will depend on how many carbs they consume so it's 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 mealtime insulin and may not need to keep a detailed record of their carb consumption. People who have diabetes need to watch which foods they eat to prevent spikes in their blood sugar.
It's crucial to eat heart-healthy food to prevent diabetes-related complications like heart disease. Working with a healthcare provider to determine the best diabetes meal planning can help manage blood sugar levels and overall health.
American Diabetes Association. What superstar foods are good for diabetes? Lifestyle management: standards of medical care in diabetes— Diabetes Care. Department of Agriculture. Avocados, raw, all commercial varieties. Chang CR, Francois ME, Little JP. Restricting carbohydrates at breakfast is sufficient to reduce hour exposure to postprandial hyperglycemia and improve glycemic variability.
The American Journal of Clinical Nutrition. Seeds, chia seeds, dried. Vuksan V, Jenkins AL, Brissette C, et al. Salba-chia Salvia hispanica L. in the treatment of overweight and obese patients with type 2 diabetes: a double-blind randomized controlled trial.
Nutrition, Metabolism and Cardiovascular Diseases. Bielefeld D, Grafenauer S, Rangan A. The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: a systematic literature review of randomised controlled trials.
Yogurt, Greek, plain, lowfat. Gomes AC, Bueno AA, de Souza RGM, Mota JF. Gut microbiota, probiotics and diabetes. Nutr J. Nuts, walnuts, english.
Arab L, Dhaliwal SK, Martin CJ, Larios AD, Jackson NJ, Elashoff D. Association between walnut consumption and diabetes risk in NHANES.
Diabetes Metabolism Res. Non-starchy vegetables. Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.
Prasad K, Dhar A. Flaxseed and diabetes. Moreira FD, Reis CEG, Welker AF, Gallassi AD. Acute flaxseed intake reduces postprandial glycemia in subjects with type 2 diabetes: a randomized crossover clinical trial.
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J Evid Based Complementary Altern Med. Strawberries, raw. Bayan L, Koulivand PH, Gorji A. Garlic: a review of potential therapeutic effects. Avicenna J Phytomed. Wang J, Zhang X, Lan H, Wang W. Effect of garlic supplement in the management of type 2 diabetes mellitus T2dm : a meta-analysis of randomized controlled trials.
Squash, winter, acorn, raw. Organic spaghetti konjac shirataki pasta. Centers for Disease Control and Prevention. Diabetes meal planning. A diet rich in vegetables, fruits, and lean proteins can benefit a person with diabetes.
At the same time, a person with diabetes may need to limit their intake of white bread, sweets, and other highly refined foods. Both sugary and starchy carbohydrates can raise blood sugar.
But these foods, in the right amounts, can play a role in a balanced meal plan. This article looks at some of the best foods for people with diabetes, which foods to limit, and how to ensure a balanced diet. Sex and gender exist on spectrums.
Click here to learn more. Green, leafy vegetables are a key plant-based source of potassium , vitamin A , and calcium. They also provide protein and fiber. Whole grains contain high levels of fiber and more nutrients than refined white grains.
Eating a diet high in fiber is important for people with diabetes because fiber slows the digestion process. Slower absorption of nutrients helps keep blood sugar stable. Whole wheat and whole grains are lower on the glycemic index GI scale than white breads and rice. This means that they have less of an effect on blood sugar.
Fatty fish is a beneficial addition to any diet. It contains important omega-3 fatty acids called eicosapentaenoic acid and docosahexaenoic acid. These are sometimes known as EPA and DHA.
People need certain amounts of healthy fats to keep their body functioning and to promote heart and brain health. The American Diabetes Association ADA reports that a Mediterranean diet, a dietary plan high in polyunsaturated and monounsaturated fats may improve blood sugar management and blood lipids in people with diabetes.
Certain fish are a rich source of both polyunsaturated and monounsaturated fats. These are:. People can eat seaweeds , such as kelp and spirulina , as plant-based alternative sources of these fatty acids.
Beans are an excellent option for people with diabetes. They are a source of plant-based protein and can help satisfy the appetite while helping promote digestive health due to their high content of soluble fibers. Beans are also low on the GI scale , which means they may be more effective for blood sugar management than many other starchy foods.
Beans also contain important nutrients, including iron , potassium, and magnesium. Learn more about beans and diabetes. Nuts can be another excellent addition to the diet. As with fish, nuts contain fatty acids that help keep the heart healthy. Walnuts are especially rich in a type of omega-3 called alpha-linolenic acid ALA.
As with 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 to consume these fatty acids. A study from suggested that eating walnuts has links with a lower incidence of diabetes.
Walnuts also provide key nutrients, such as protein, vitamin B6 , magnesium, and iron. Learn about other beneficial nuts for diabetes. Eating these fruits can be an easy way to get vitamins and minerals. The ADA notes that citrus fruits, such as oranges , grapefruits , and lemons , can benefit people with diabetes.
Some researchers have found that citrus fruits are rich in many flavonoid antioxidants, such as hesperidin and naringin, which may exhibit antidiabetic effects. Learn about other beneficial fruits for diabetes. Berries are full of antioxidants, which can help prevent oxidative stress. Oxidative stress has links with a wide range of health conditions, including heart disease and some cancers.
Studies have found that oxidative stress contributes to type 2 diabetes. This occurs when there is an imbalance between antioxidants and unstable molecules called free radicals in the body.
Blueberries , blackberries , strawberries , and raspberries all contain antioxidants and fiber. They also contain important other vitamins and minerals, including :. Sweet potatoes rank lower on the GI scale than white potatoes.
This makes them a great alternative for people with diabetes, as they release sugar more slowly and do not raise blood sugar as much. They are also a good source of fiber, which also helps with blood sugar regulation.
Probiotics are the helpful bacteria that live in the human gut and improve digestion and overall health. According to a meta-analysis of six studies, including people with type 2 diabetes, vinegar has beneficial effects on fasting blood sugar levels and HbA1c Apple cider vinegar may have many other healthful properties, including antimicrobial and antioxidant effects.
But more studies are needed to confirm its health benefits. To incorporate apple cider vinegar into your diet, begin with 4 teaspoons mixed in a glass of water each day before each meal.
Note that you may want to put 1 teaspoon per glass of water so that the taste is not as strong. Increase to a maximum of 4 tablespoons per day. Apple cider vinegar may help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.
This is important because low insulin sensitivity can cause blood sugar levels to become too high. A 1-cup serving of strawberries contains about Strawberries are low sugar fruits that have strong anti-inflammatory properties and may help improve insulin resistance.
For its tiny size and low calorie count, garlic is incredibly nutritious. One clove 3 grams of raw garlic, which is roughly 4 calories, contains 25 :. Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol Although many studies that determine garlic is a proven healthy option for people living with diabetes include abnormal dietary amounts of garlic, the meta-analysis cited above only included servings from 0.
Research also indicates that garlic can help reduce blood pressure and regulate cholesterol levels Garlic helps lower blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.
Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash. Like most vegetables, squash contains beneficial antioxidants.
Squash also has less sugar than sweet potatoes, making it a great alternative. Research shows that pumpkin polysaccharides, which are also found in squash, improved insulin tolerance and decreased levels of serum glucose in rats Shirataki noodles are wonderful for diabetes and weight management.
These noodles are high in the fiber glucomannan , which is extracted from konjac root. In one study, glucomannan significantly reduced levels of fasting blood glucose, serum insulin, and cholesterol in rats with diabetes However, these noodles are typically packaged with a liquid that has a fishy odor, and you need to rinse them very well before use.
Then, to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without added fat. The glucomannan in shirataki noodles promotes feelings of fullness and can improve blood sugar management and cholesterol levels.
Just as important as figuring out which foods you should include in a diet for diabetes is understanding which foods you should limit. This is because many foods and drinks are high in carbs and added sugar, which can cause blood sugar levels to spike.
Other foods could negatively impact heart health or contribute to weight gain. Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts.
According to one research review, whole grain rice was significantly more effective at stabilizing blood sugar levels after eating than white rice Not only are sugar-sweetened beverages like soda , sweet tea, and energy drinks lacking important nutrients, but they also contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike.
Fried foods have a lot of trans fat , a type of fat that has been linked to a higher risk of heart disease. People with diabetes are generally advised to limit their alcohol intake. This is because alcohol can increase the risk of low blood sugar , especially if consumed on an empty stomach.
Most varieties of breakfast cereal are very high in added sugar. Some brands pack as much sugar into a single serving as some desserts. When shopping for cereal, be sure to check the nutrition label carefully and select a variety that is low in sugar.
Alternatively, opt for oatmeal and sweeten it naturally with a bit of fresh fruit. Candy contains a high amount of sugar in each serving. Processed meats like bacon, hot dogs, salami, and cold cuts are high in sodium, preservatives, and other harmful compounds.
Furthermore, processed meats have been associated with a higher risk of heart disease The plate method is a simple and effective way to support healthy blood sugar levels without tracking or measuring your food. It requires you to adjust your portions of certain food groups on your plate to create a nutritionally balanced meal.
To get started, simply fill half your plate with non-starchy vegetables , such as leafy greens, broccoli, squash, or cauliflower. One-quarter of your plate should consist of proteins , like chicken, turkey, eggs, fish, tofu, and lean cuts of beef or pork.
The remaining quarter of the plate should contain a good source of carbohydrates, including whole grains , legumes, starchy vegetables, fruit, or dairy products. Finally, be sure to pair your meal with a low calorie beverage to help you stay hydrated, such as water, unsweetened tea, black coffee, or club soda.
The glycemic index can be an effective tool for maintaining blood sugar levels. If you use this method, stick to foods with a low or medium glycemic index whenever possible, and limit your intake of foods that have a high glycemic index.
You can find more information about the glycemic index and how to use it to improve blood sugar control in this article. Carb counting is a popular method used to manage blood sugar levels by monitoring the amount of carbohydrates you consume throughout the day.
It involves tracking the grams of carbs in the foods you eat. In some cases, you may also need to adjust your dosage of insulin based on the amount of carbs you consume. The number of carbs you should eat for each meal and snack can vary quite a bit depending on factors like your age, size, and activity level.
Therefore, a registered dietitian or doctor can help you create a customized plan for carb counting based on your needs. But eating foods that help keep blood sugar, insulin, and inflammation in check can dramatically reduce your risk of complications.
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