It might be challenging to choose the healthiest things to consume when you have diabetes. That is because your first objective should be blood sugar management.
However, it is critical to consume foods that aid in the prevention of diabetic complications such as heart disease. Dietary factors can have a significant influence in preventing and treating diabetes.
The following are the 16 healthiest foods for persons who have type 1 or type 2 diabetes.
Fatty Fish
Some people see fatty fish as one of the world’s healthiest foods. Salmon, sardines, herring, anchovies and mackerel are a significant source of DHA and EPA omega-3 fatty acids, which have substantial cardiac health advantages. A sufficient amount of these fats is particularly essential for individuals with diabetes who are at greater risk of cardiovascular disease and stroke. DHA and EPA preserve blood vessel cells, decrease inflammatory indicators and assist to enhance the function of your arteries.
Research shows that individuals who consume fatty fish on an ongoing basis are less likely to die from cardiac disease as well as to be at risk for acute coronary syndromes. Studies indicate that you may also assist control your blood sugar by eating fatty fish. In a research of 68 individuals with overweight and obesity, participants in fatty fish consumption showed substantial increases in post-meal blood sugar levels in comparison to those in lean fish consumption.
Fish is also a fantastic source of high-quality protein that helps you to feel complete and regulate your levels of blood sugar.
Leafy Greens
Green leafy veggies are healthy and low in calories. They are also extremely low in digestible carbon or body absorbed carbohydrates, thus blood glucose levels will not be substantially affected. Spinach, kale and other leafy greens, especially vitamin C, are excellent suppliers of numerous vitamins and minerals. Some data indicates that individuals with diabetes have lower vitamin C levels than those without diabetes and may have higher needs for vitamin C. Vitamin C works as a powerful antioxidant and has anti-inflammatory properties as well.
Increasing dietary consumption of vitamin C-rich foods may assist individuals with diabetes boost blood vitamin C while decreasing cellular and inflammation. Moreover, leafy greens are excellent providers of lutein and zeaxanthin antioxidants. These antioxidants protect your eyes from macular degeneration and cataracts, typical consequences of diabetes.
Avocados
Avocados have less than 1 g of sugar, little carbohydrates, high fibre and good fats, so you do not have to worry about rising the level of your blood sugar. The use of avocados also has a better overall diet quality and a dramatically reduced body weight and body weight index (BMI). This makes it a great snack for diabetes, especially as obesity raises your risks of diabetes. Avocados may have diabetes prevention qualities. An incidence of incomplete oxidation in the skeletal muscle and pancreas, which decreases insulin resistance, has been reported in a 2019 mice study.
More study is required in humans to link avocados to diabetes prevention
Eggs
Eggs offer incredible health advantages. They are actually one of the greatest foods to keep you between meals. Regular egg use can also lessen your risk of heart disease in many ways. Eggs lower inflammation, boost insulin sensitivity, increase your levels of HDL (good) cholesterol and change your LDL (bad) cholesterol size and shape. In a 2019 study, having a fat, low-carb egg breakfast could assist people with diabetes regulate blood sugar levels throughout the day. Older study on persons with diabetes has associated egg consumption with heart disease.
However, a more recent study of controlled research has indicated that 6 to 12 eggs a week as part of nutrient diets do not enhance cardiac disease risk factors for diabetic patients.
Chia Seeds
Chia seeds are a fantastic snack for diabetes sufferers. The fibre is incredibly high, while the digestible carbohydrates are modest. In reality, in a 28 gramme (1 once) serving of chia seed, 11 of the 12 grammes of carbon are fibre, which does not increase blood sugar. Viscous fibre in chia grains can actually lower your blood sugar levels by slowing your food down and absorbing it. Chia seeds can help you get your weight healthy since fibre suppresses hunger and makes you feel full. Chia seeds can also assist people with diabetes maintain glycemic control.
A study with 77 overweight or obese adults and type 2 diagnosed diabetes shows that chia seed eating aids weight loss and supports adequate glycemic control. Chia seeds have also been found to lower blood pressure and inflammatory markers
Beans
Beans are inexpensive, nutritious and extremely healthful. Beans are a kind of legume which is rich in B vitamins, essential minerals and fibre. They have a very low glycemic index, which is beneficial for diabetic management. Beans can also contribute to preventing diabetes. In a research including more than 3,000 cardiovascular disease participants, the likelihood of acquiring type 2 diabetes was decreased 35 percent for people with increased bean consumption.
Greek yogurt
Greek yogurt is an excellent alternative for diabetic individuals. Some study shows that consuming some dairy products, including yoghurt, could help the control of blood sugar and lower risk factors for heart disease, possibly partially because of its probiotics. Studies also show that intake of yoghurt might be related with decreased blood glucose and resistance to insulin. Yogurt may also lower your risk of diabetes. A long-term research combining health data of over 100,000 individuals showed that a daily portion of yoghurt was associated with an 18% reduced chance of acquiring type 2 diabetes. If that is your personal aim, it may also help you lose weight. Studies suggest that yogurt and other milk products in patients with type 2 diabetes may result in weight loss and improve their body composition. The large amounts of calcium, protein and a specific form of fat called linolic conjugate acid (CLA) present in yoghurt might help lower your hunger, making it easier to avoid harmful foods.
Greek yoghurt has just 6–8 grammes, lower than ordinary yoghurt, of carbohydrates per serving. It is also richer in protein, which can encourage weight reduction by lowering hunger and reducing calorie consumption.
Nuts
Nuts are tasty and healthful. Although some contain more fibre than others, all types of nuts are low in net carbohydrates. Research on various nuts has revealed that regular intakes can reduce inflammation and lower blood glucose levels, HbA1c (a long lasting blood glucose marker) and LDL (bad) cholesterol levels. Nuts can also aid diabetes patients enhance their heart’s health.
In a study in 2019 with more than 16,000 individuals with Type 2 diabetes, the risk of heart disease and death has been reduces by eating tree nuts, such as walnuts, almonds, hazelnuts and pistachios. Research also shows eating nuts help improve levels of blood glucose. A study of Type 2 diabetes individuals indicated that walnut oil ingestion improved blood glucose levels daily. This finding is noteworthy because persons with type 2 diabetes often have high insulin levels that are associated with obesity.
Broccoli
Broccoli is one of the world’s most nutritious plants. Only 27 calories and 3 grammes of digestible carbs and key nutrients such as vitamin C and magnesium constitute a half cup Cooked Broccoli. Studies in diabetic persons have shown that broccoli sprouts can help reduce insulin levels and protect against cell damage. Broccoli can also assist in managing blood sugar levels.
In one study, Broccoli sprouts have resulted to a 10 percent decrease in blood glucose in diabetes patients. Sulforaphane, a product of cruciferous plants such as broccoli and cabbage, is believed to lead to this decrease in blood glucose levels. Broccoli is also a good source of lutein and zeaxanthin. These vital antioxidants can help prevent illness of the eye.
Extra-Virgin Olive Oil
Extra virgin olive oil is very good for heart health. It contains oleic acid, which has been demonstrated to aid glycemic management, lower fasting and post-meal triglycerides levels and have antioxidant characteristics. It also includes oleic acid.
This is significant as persons with diabetes tend to have blood sugar problems and have high levels of triglyceride. Oleic acid can also induce GLP-1 in its fullness. In a comprehensive examination of 32 fat research, olive oil was the only one that showed a reduction in the risk of heart disease. Olive oil also includes polyphenols. Antioxidants.
Polyphenols minimise inflammation, protect your blood vessel cells, prevent oxidation and reduce blood pressure from your LDL (bad) cholesterol. Extra virgin olive oil is unprocessed, hence it preserves antioxidants and other healthful characteristics. Select extra virgin olive oil from a reliable source, as many olive oils, like corn and soya, are combined with cheaper oils.
Flaxseeds
Flaxseeds are unbelievably healthy foods. Common flax or linseeds are known to contain significant levels of cardiovascular omega-3 fats, fibre, and other unique plant chemicals. A portion of their insoluble fibres consists of lignans which can help lower the risk of heart disease and enhance the management of blood sugar. A study of 25 randomised clinical trials indicated an important connection between the supplementation of whole flaxseed and reduced blood glucose.
Flaxseed can also contribute to reduce blood pressure. A study with prediabetes patients has shown that the daily ingestion of flaxseed powder decreases blood pressure — but does not enhance glycemic control or insulin resistance. There needs to be more research into how flaxseed helps prevent or treat diabetes. But flaxseed is overall helpful to your heart and intestinal wellness. Another study revealed that flaxseed may help decrease your risk of stroke and maybe cut the dosage of drugs used to prevent blood clots. Furthermore, flaxseed is high in viscous fibre and enhances intestinal health, insulin sensitivity and satiety.
Your body cannot absorb whole flaxseeds therefore buy or grind ground seeds yourself. It is also vital to preserve flaxseeds in the refrigerator properly wrapped in order to prevent rancidity.
Apple Cider Vinegar
The health benefits of Apple cider vinegar are numerous. Although it is produced with apples, sugar in the fruit is fermented into acetic acid and less than 1 gram of carbohydrates per tablespoon is present in the result. According to a meta-analysis of six trials, encompassing 317 people suffering from type 2 diabetes, the effects of apple cider vinegar on fasting blood sugar and HbA1c levels are positive. It may also lower blood sugar by up to 20% when used in carbohydrate meals.
It is claimed that Apple cider vinegar has many other health qualities including antibacterial and antioxidant actions. However, further studies are need to validate its health benefits. Each day, start with 1 teaspoon mixed in a glass of water to add apples cider vinegar to your diet. Maximum increase to 2 teaspoons per day.
Strawberries
The strawberries are one of the fruit that you may eat most nutritiously. They are high in anthocyanin-known antioxidants that give them a crimson tint. Cholesterol and insulin levels have been demonstrated to decrease following a meal. They also increase the risk factors for blood sugar and heart disease in persons with type 2 diabetes. Strawberries also contain polyphenols that are important antioxidant plant chemicals. A study in 2017 found that a 6-week consumption of strawberries and cranberries polyphenols reduced the susceptibility of insulin in persons who had overweight and obese who had no diabetes.
This is significant as insufficient sensitivity to insulin may lead to overly high blood sugar levels. A 1-cup portion of strawberries contains around 46 calories and 11 g of fibre. This portion also offers vitamin C with over 100% of the RDI, which gives further anti-inflammatory effects for cardiac health.
Garlic
Garlic is highly nutritious due to its small size and low calorie content. Research reveals that garlic helps with the management of blood glucose and can contribute to cholesterol regulation. While many studies that establish garlic are a proven beneficial option for diabetics include unnatural levels of garlic, the aforementioned meta-analysis has only considered portions of .05–1.5 grammes. One clove of garlic is around 3 grammes in context. Research has also shown that garlic can help lower blood pressure and control cholesterol levels. In one study, participants with poorly managed high blood pressure who took aged garlic for 12 weeks, averaged 10 percent reduction in blood pressure.
Squash
Squash is one of the healthiest vegetables known, with several kinds. The dense, satisfying dish has a rather low calory content and a low glycemic index.
The hard shell of the winter variations is acorn, pumpkin and butternut.
Summer squash has an edible soft peel. The most prevalent varieties are courgettes and squash in Italy. Squash contains helpful antioxidants, like other veggies. Squash also contains less sugar than sweet potatoes, which makes it an excellent choice. Research demonstrates that pumpkin polysaccharides have enhanced insulin tolerance and reduced serum glucose levels in rats.
Research also shows that pumpkin seeds can aid with glycemic control. Though relatively little research is being carried out on humans, a small human trial indicated that squash swiftly and efficiently lowered high blood glucose levels among persons with diabetes who were severely ill. More human research are required to validate the health advantages of squash. However, the health advantages of squash add to any meal.
Shirataki Noodles
Shirataki noodles are excellent for the treatment of diabetes and weight.
These noodles are high in the fibre of glucomannan extracted from the root of the konjac. The plant is grown in Japan and is transformed into a shirataki noodle or rice. Glucomannan is a form of fibre that enables you to feel pleased and fulfilled. After eating, blood sugar levels have been reduced and risk factors for heart disease have improved in persons with diabetes and metabolic syndrome. Glucomannan significantly decreased blood glucose, serum insulin and cholesterol fasting levels in diabetes mice in one research.
A shirataki noodle 3.5 ounce (100 grammes) portion also only contains 3 grammes of digestible carbohydrates and just 10 calories per serving. But these noodles are usually supplied with a liquid with a fishy odour and must be rinsed before use. Then, to achieve a noodle-like texture, boil the noodles in a pot over high heat for a few minutes without adding fat.
Conclusion
Diabetes, if not properly treated, raises your chance of developing a number of dangerous conditions. However, consuming foods that assist manage blood sugar, insulin, and inflammation can significantly minimise your risk of problems. Bear in mind that, while these meals may aid in blood sugar management, the most critical component in maintaining a good blood sugar level is eating a nutritious, balanced diet.
References
https://pubmed.ncbi.nlm.nih.gov/21899805/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685790/
Sirisha B