by “Monitoring carbohydrate intake, choosing foods with a low glycemic index, and incorporating a balanced mix of carbohydrates, protein, and healthy fats can help regulate blood sugar levels,” says Chrissy Arsenault, a registered dietitian nutritionist at Trainer Academy in Monument. , Colorado.
The glycemic index (GI) refers to how quickly a food containing carbohydrates causes blood sugar to rise. Foods with a higher GI, such as white bread or white rice and sugar, raise blood sugar levels more quickly than foods with a low GI, such as oats, apples, and legumes. Low GI foods are often better choices for people with diabetes.
Still, a food’s GI is only part of the picture and has its limitations. For example, it does not take into account the impact that other foods consumed at the same time may have on blood sugar levels. Additionally, GI measurements are often based on very specific serving sizes. Some high GI foods are rich in nutrients and can be part of a healthy diet. People with diabetes should try combining a high-GI and a low-GI food to reduce their impact on blood glucose. Carbohydrate counting can also be a useful tool to avoid unwanted blood sugar spikes.
Below, we’ve listed eight of the best foods for people with diabetes, according to experts.
Green leafy vegetables
“Leafy greens have a low glycemic index and are rich in fiber, which helps regulate blood sugar levels,” says Arsenault. They also provide essential vitamins and minerals such as iron, magnesium, calcium and vitamins A and K and some B vitamins, adds Dr. Sood.
A previous study, from 2011, found that increasing daily consumption of leafy green vegetables by about one serving caused a 14% reduction in the risk of type 2 diabetes.
Aim to eat at least ½ cup of cooked leafy greens such as spinach, kale, chard, collard greens or mustard greens daily, advises Jean Copeland, a clinical dietitian nutritionist at the Heart and Vascular Center at Dartmouth Hitchcock Medical Center in Lebanon, New Hampshire. . She suggests stirring them into eggs, adding them to a stir-fry or soup, or making them as a side dish.
Whole grains
Whole grains, or unrefined grains, still have their hulls, making them “chewyer, heavier, and more filling than refined grains,” says Copeland. They also contain more fiber, which causes blood glucose to rise more slowly than refined grains, she says.
A 2018 study found that consuming a single 16-gram serving of whole grains per day (rye and whole wheat bread, oatmeal, or muesli) was associated with a reduced risk of type 2 diabetes of 11% for men and 7% for men. women.
“Be careful with processed foods that claim to include whole grains,” urges Dr. Sood. Instead, choose whole food sources like oats, brown rice, rye, and quinoa, he says.
Beans and Legumes
Beans and legumes like lentils and chickpeas are excellent sources of fiber and protein, which help stabilize blood sugar levels by slowing the digestion of carbohydrates and the release of glucose into the bloodstream, says Arsenault.
Beans also have a low glycemic index, so they don’t raise blood glucose as quickly as other carbohydrate-containing foods, says Dr. Sood. In fact, according to a 2020 research review, regular legume consumption of between 50 and 190 grams per day is linked to better glycemic control and a reduced risk of cardiovascular disease and mortality among people with type 2 diabetes.
Copeland suggests adding chickpeas or black beans to a soup or salad or eating hummus with crunchy raw vegetables.
Walnuts
Nuts like almonds, walnuts, and pistachios have a low glycemic index and can help improve insulin sensitivity, Arsenault says. A recent research review shows that eating nuts alone or combined with high-GI foods reduced blood glucose levels in people with type 2 diabetes (compared to eating high-GI foods alone).
Walnuts are also rich in nutrients, containing monounsaturated and polyunsaturated fatty acids, vitamins E and K, and minerals such as magnesium, copper, potassium, and selenium, adds Dr. Sood. She recommends almonds, pistachios, walnuts, cashews, walnuts, hazelnuts, and Brazil nuts as good options for people with diabetes.
fatty fish
“Fatty fish (such as salmon, mackerel, sardines, anchovies, herring and trout) are rich in omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which may have positive effects about diabetes and insulin resistance. ” says Dr. Sood.
Omega-3s are also important for heart health. People with type 2 diabetes are more likely to have high blood pressure and high cholesterol, putting them at higher risk for heart disease and stroke.
Research indicates that consuming fatty fish at least a few times a week significantly reduces the risk of death from coronary artery disease and heart attack. This could be due to omega-3s and their ability to decrease inflammation and improve cholesterol.
Fish is also an excellent source of protein, an important macronutrient for people with diabetes, says Dr. Sood. Research suggests that people with type 2 diabetes should aim to get 20% to 30% of their daily calories from protein.
Citric fruits
Citrus fruits contain fiber, vitamin C and antioxidants that are beneficial for overall health, says Dr. Sood. And with a relatively low GI, fruits like oranges, grapefruits and lemons can help control blood sugar, Arsenault adds.
Citrus fruits are also rich in polyphenols, which have antioxidant and anti-inflammatory properties. Animal studies show that citrus polyphenols have a positive impact on insulin sensitivity and glucose metabolism in the liver, but more research is needed to determine their effect in humans.
Copeland recommends eating fruit with a meal or snack that contains fat and protein.
Foods that contain probiotics
Probiotic foods help build and maintain a healthy gut microbiome, says Dr. Sood. The gut microbiome plays an important role in insulin sensitivity, appetite, and blood glucose regulation, all important aspects of living with diabetes, he says.
A 2023 research review found that probiotic supplementation has a beneficial impact on glycemic control in people with type 2 diabetes, particularly those with a body mass index (BMI) greater than 30.
Dr. Sood recommends that people with diabetes incorporate fermented foods high in bifidobacteria like kimchi, sauerkraut, miso, yogurt, kombucha, kefir, and natto in your daily diet.
Chia and flax seeds
“Seeds (like chia and flax) are rich in fiber and omega-3 fatty acids,” says Arsenault, adding that because they have a low glycemic index, they can also help stabilize blood sugar levels. .
A small study of 77 adults with type 2 diabetes and overweight or obesity found that consuming 30 grams of chia seeds per day for six months helped with weight loss and blood sugar control. Another study found that flaxseed supplementation improved glycemic control and insulin resistance in people with prediabetes or type 2 diabetes.
To reap these benefits, Copeland suggests adding ¼ cup of seeds to your oatmeal or yogurt.
