If you are one of the 26.9 million people diagnosed with diabetes in the United States, you likely understand how hard the condition can be to manage. Diabetics deal with consistent glucose monitoring, insulin injections, and certain dietary restrictions. All of this makes diabetes one of the most difficult chronic illnesses to live with. [1]
Adhering to dietary restrictions is one of the more time-consuming aspects of living with diabetes. Many patients find it hard to determine which foods will throw off their glucose levels or impact their overall wellness. Below are fifteen of the most beneficial foods that diabetics should incorporate into their diet for stable blood sugar and improved health.
1. Oatmeal
Not only is oatmeal a delicious breakfast choice, but it’s also a healthy one. Oatmeal presents a variety of benefits, especially for diabetics. It is high in fiber, which can help lower cholesterol, improve high blood pressure, and stabilize your glucose levels. Make sure to look for unprocessed oatmeal, as it has the highest content of soluble fiber.
2. Broccoli
One of the healthiest foods for anyone to eat, broccoli has been shown to be especially beneficial for diabetics. It can improve the prognosis for those with type 2 diabetes. This is because it is high in both fiber and vitamin C. While fiber can balance glucose levels and lower your cholesterol, vitamin C promotes wound healing.
Broccoli also contains a high amount of beta-carotene, which produces vitamin A. Vitamin A supports bone, skin, and eye function. [2]
3. Spinach
The vitamins and minerals found in spinach are numerous. This leafy green contains folate, copper, magnesium, potassium, zinc, and vitamins B2 and B6.
This wide range of nutrients can help lower your risk of developing cancer, heart disease, and even cataracts. Spinach is also high in fiber, which helps promote healthy glucose levels in diabetes patients.
4. Grapefruit
Ruby red grapefruit is known to be high in antioxidants, which provide various health benefits. One study showed that people who ate one red grapefruit per day were able to lower their cholesterol by 20% percent and their triglycerides by as much as 17%. This is particularly beneficial for diabetics, who tend to have high triglycerides. [3]
5. Tea
Tea is high in an antioxidant called catechin, which has been linked to a lower risk of certain chronic illnesses, such as various cardiovascular diseases and types of cancer. There are different types of tea, including white, green, and black, which provide different medical advantages when consumed regularly.
6. Nuts
Many diabetes patients struggle to find appropriate snacks that aren’t high in sugar. Nuts make a great choice because they are low in sugar and high in both protein and fiber.
They do have a high fat content, but it is a type of healthy fat that can actually support heart health and overall wellness. Nuts like cashews, almonds, and walnuts are great additions to a diabetic’s diet.
7. Carrots
Another great snack option that is naturally sweet and low in sugar is carrots. Carrots are high in beta-carotene, which is linked to a decreased risk of cancer and heart disease. One of the best things about carrots is that they can be a snack on their own or be added to many of your favorite dishes. [4]
8. Apples
While apples are high in natural sugars, they are also packed in fiber. This makes them a good choice for diabetics when consumed in moderation. The high content of soluble fiber can help stabilize blood glucose levels and reduce the risk of cardiovascular disease.
People with diabetes should keep apple-eating to a minimum, consuming one small apple several times a week.
9. Tomatoes
Tomatoes can be added to many of your daily meals, from breakfast omelets to pasta at dinner. They are a good choice for diabetics because they are high in an antioxidant called lycopene.
Lycopene helps to neutralize free radicals throughout the body, promoting overall wellness. Tomatoes are also high in both fiber and vitamin C, which can balance your glucose levels and lower cholesterol.
10. Fish
Fish should be incorporated into a healthy diet for patients with diabetes because it is high in omega-3 fatty acids. This unsaturated fat can help lower triglycerides, reduce inflammation throughout the body, and decrease blood pressure.
One study found that diabetics who frequently ate fish even had improved kidney function. Types of fish that are particularly high in omega-3 fatty acids include salmon, trout, herring, and tuna. [5]
11. Yogurt
Since many desserts are high in sugar, diabetics can feel like their dessert options are limited. One good choice is yogurt. Traditional Greek yogurt is low in sugar and carbohydrates. You can also experiment with different flavors and add your own by mixing in fruits like berries, mangos, and more.
12. Beans
Diabetics are often advised to stay away from starchy foods because they can impact blood sugar levels. Beans act as a great alternative — they are high in fiber, folate, iron, magnesium, and potassium. Incorporating beans into your diet is easy, as they can be used to substitute a wide range of other foods. [6]
13. Asparagus
Asparagus offers several great health benefits. It is a non-starchy vegetable that is high in fiber, folate, vitamin C, and glutathione. These combined nutrients can lower cholesterol, boost your immune system, and even improve your lung function.
14. Blueberries
Blueberries are particularly beneficial for anyone’s diet. They are high in dietary fiber, which promotes healthy cholesterol levels and improved digestive function. Blueberries also contain a high content of flavonoids, which are phytonutrients that can boost immune system strength and support cardiovascular function. [7]
15. Tofu
Tofu is not just for vegetarians; everyone can experience benefits when incorporating tofu into their diets.
High in niacin, potassium, zinc, folate, and iron, tofu also contains a fatty acid called alpha-linolenic, which can evolve into an omega-3 fatty acid. Omega-3 fatty acids present a number of health benefits, including enhanced cardiovascular function.
References
[1] https://www.niddk.nih.gov/health-information/health-statistics/diabetes-statistics
[3] https://diabeticme.org/learning-center/diet-guides/can-diabetics-eat-grapefruit/
[4] https://www.health.com/nutrition/health-benefits-of-carrots
[6] https://www.healthline.com/health/diabetes/beans [7] https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries