Healthy, Science-Backed Foods That Can Help with Diabetes

A diabetes-friendly diet is a smart eating plan designed to help manage your blood sugar levels. This guide will assist you in understanding how to plan meals and monitor your carbohydrate intake. A diabetes diet doesn’t have to be restrictive; it simply means choosing the most nutritious foods in reasonable portions and following a regular eating schedule. Such a diet is naturally rich in essential nutrients and low in unhealthy fats and calories, making it an ideal choice for most people.

Why Is a Healthy-Eating Plan Important?

If you have diabetes or are at risk of developing it (prediabetes), your healthcare provider will probably recommend that you consult a dietitian. The dietitian will work with you to create a healthy eating plan that helps manage your blood sugar, aids in weight control, and reduces the risk of heart disease. This is crucial because diabetes can elevate your risk for high blood pressure and elevated blood fats.

When you consume too many calories or carbohydrates, your blood sugar levels rise. Uncontrolled blood sugar can lead to serious health issues, including hyperglycemia—a condition characterized by high blood sugar levels. If hyperglycemia persists, it may result in long-term complications such as nerve damage, kidney issues, and heart problems.

Fortunately, you can maintain your blood sugar within a safe range by making healthy food choices and being mindful of your eating habits. For those with type 2 diabetes, weight loss can make managing blood sugar easier and provide additional health benefits. If weight loss is part of your goal, a structured, healthy eating plan can guide you toward achieving it safely.

What Does a Diabetes-Friendly Diet Look Like?

A diet suitable for people with diabetes revolves around eating balanced meals at consistent times. Regular mealtimes help your body use insulin more effectively, whether it’s insulin produced naturally or taken as medication.

A registered dietitian can assist you in crafting a diet that aligns with your health objectives, taste preferences, and lifestyle. They can also help you refine your eating habits, such as choosing portion sizes that match your body’s needs and activity level.

Recommended Foods

To make the most of your calories, focus on nutrient-dense options. Prioritize healthy carbohydrates, fiber-rich foods, fish, and “good” fats.

Healthy Carbohydrates

During digestion, sugars and starches break down into glucose, which enters the bloodstream. Simple carbohydrates are sugars, while complex carbohydrates are starches. Opt for healthier carbohydrate sources, such as:

• Fruits
• Vegetables
• Whole grains
• Legumes (e.g., beans and peas)
• Low-fat dairy products (e.g., milk and cheese)

Try to steer clear of less healthy carbohydrates that contain added fats, sugars, and sodium.

Fiber-Rich Foods

Dietary fiber includes plant-based food components that your body can’t digest or absorb. Fiber helps regulate digestion and controls blood sugar levels. High-fiber foods include:

• Vegetables
• Fruits (whole fruits are better than fruit juices)
• Nuts
• Legumes (e.g., beans and peas)
• Whole grains

Heart-Healthy Fish

Incorporate heart-healthy fish into your meals at least twice a week. Fish such as salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which can help prevent heart disease. However, avoid fried fish.

If you’re pregnant, planning to become pregnant, or breastfeeding, avoid fish high in mercury, such as shark, swordfish, king mackerel, and tilefish.

‘Good’ Fats

Monounsaturated and polyunsaturated fats can help reduce cholesterol levels. These healthy fats are found in:

• Avocados
• Nuts
• Oils like canola, olive, and peanut

Even though these fats are healthy, remember to consume them in moderation as they are high in calories.

Foods to Avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. To stay heart-healthy, avoid foods high in:

• Saturated fats: These are found in high-fat dairy products and animal proteins like butter, beef, hot dogs, sausage, and bacon. Also, limit coconut and palm kernel oils.
• Trans fats: These are found in processed snacks, baked goods, shortening, and stick margarines.
• Cholesterol: Sources include high-fat dairy products, high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for less than 200 milligrams of cholesterol daily.
• Sodium: Limit your sodium intake to no more than 2,300 mg per day, or less if you have high blood pressure as advised by your healthcare provider.

Crafting Your Plan

Several strategies can help you design a healthy diet to keep your blood sugar within a normal range. With guidance from a dietitian, you can explore one or a combination of these methods:

The Plate Method

The American Diabetes Association recommends a simple meal-planning technique that emphasizes more vegetables. Here’s how you can arrange your plate:

• Fill half your plate with non-starchy vegetables like spinach, carrots, and tomatoes.
• Fill one-quarter of your plate with lean protein, such as tuna, lean pork, or chicken.
• Fill the last quarter with a carbohydrate like brown rice or starchy vegetables such as green peas.
• Include small amounts of healthy fats, like nuts or avocados.
• Add a piece of fruit or a dairy serving and pair your meal with water or unsweetened tea or coffee.

Counting Carbohydrates

Since carbohydrates have the most significant impact on blood sugar levels, learning to count them can be beneficial. A dietitian can teach you how to measure portions and read food labels to monitor your carbohydrate intake, helping you manage your insulin needs more effectively.

Choosing Your Foods

A dietitian might suggest selecting specific foods to plan meals and snacks. They can guide you in choosing from different categories like carbohydrates, proteins, and fats, ensuring each choice has a similar impact on your blood sugar levels.

Glycemic Index

Some people with diabetes use the glycemic index to choose foods, particularly carbohydrates. This method ranks carbohydrate-containing foods by their effect on blood sugar levels. Consult your dietitian to see if this approach might work for you.

The Benefits of a Diabetes Diet

Following a well-structured eating plan is the best way to manage your blood sugar levels and prevent diabetes-related complications. If weight loss is your goal, this plan can be adjusted to help you achieve it.

Moreover, a diabetes-friendly diet, rich in fruits, vegetables, and fiber, may lower your risk of heart disease, certain cancers, and even osteoporosis.

Are There Any Risks?

Living with diabetes means it’s crucial to work closely with your healthcare provider and dietitian to develop a plan that suits your needs. By choosing healthy foods, controlling portions, and sticking to a schedule, you can manage your blood sugar effectively. Ignoring your prescribed diet could lead to fluctuating blood sugar levels and more severe complications.