A person suffering from diabetes need to maintain a strict routine, especially regarding their diet. They must always weight how much they are eating and using. Any mishap can lead to increased blood sugar which might give rise to further more complications.
So, it is required for them to know about their food. So, that they can estimate their daily intake and prepare accordingly to control the blood sugar.
But knowing which food to eat and what not to eat can be difficult. And so, regarding that here are some foods that Diabetes patient can take to keep healthy and control their blood sugar at the same time-
1. Fish and Seafood-
Fishes especially the fatty ones and seafood are loaded with essential fatty acids, antioxidants, protein, Vitamins, and minerals. And because of this, they are known as one of the healthiest foods in the world.
A study conducted in 2014 using 5 years’ worth of data of more than 33 thousand Norwegian Women resulted that eating 75-100 grams of fatty fish reduced the risk of developing type 2 Diabetes Mellitus.1
Fish, mainly fish fats, is a great source of omega-3-fatty acids like DHA and EPA which plays a great role in keeping your heart safe and healthy. Along with that they protect your blood vessels, reduce inflammation markers and improve arteries. 2,3
One study on older men and women concluded that consuming fatty fish for 5-7 days for 8 weeks had significantly reduced triglycerides and inflammatory markers.4,5
Fish is also a great source of protein but little carbs while quickly filling your stomach. So, it can be said that having sufficient fish daily can provide essential nutrients with less accompanying carbs meaning they are a great food for people suffering from Diabetes Mellitus.
2. Yogurt-
Yogurts or Greek-Yogurts are full of protein and probiotics. And the best part is they contain very little carbs. Making them a great dairy product for those that are looking to maintain a strict low-calorie diet especially for Diabetes patients and people undergoing weight loss programs.
Through research, it is found that yogurt can improve blood sugar control and reduce the risk CVD, which is thought to be because of its high probiotics content.6,7,8
Often times people with Diabetes fail to maintain a balanced diet and thus they sometimes suffer from diseases like hypokalemia which can be a serious complication and damage heart health. And so, taking yogurt daily which contains 141 mg potassium can possibly save you from a serious complication.
Yogurts also pack a lot of healthy probiotics. Meaning taking a decent amount of yogurt daily can improve your gut health, digestion, blood sugar level, and many more.
Along with its high calcium and Conjugated linoleic acid content it is considered a great dairy product. And the best thing is you can simply take it as a salad dressing or something like that with other healthy foods but avoid sweetened ones they can be pretty harmful for the body.9
3. Nuts-
Almost everyone loves nuts. They are tasty, nutritious, and contain a variable amount of carbs but most of the carbs are non-digestible.
Studies have shown that daily consumption of different nuts may reduce inflammation and lower blood sugar level, HbA1C and LDL level.10,11,12
HbA1C is a form of hemoglobin of blood which provides a more precise and accurate rest about blood sugar and often used as a diagnostic tool for diabetes patient. Maintaining a low HbA1C is more beneficial than trying to keep a low blood sugar.
Another study showed that if people with diabetes took 30 grams of walnut with their diet for one year, they lost weight, had improved body composition and reduced insulin level.13
And the reduced insulin level is of high importance for those who have type 1 Diabetes. Because they suffer from obesity due to increased insulin levels. And some research also claims that high insulin level increases the chance of disease like Cancer and Alzheimer’s disease.14
Here is a list of digestible carbs found in a cup (31 gm) of nuts-
· Almonds – 2 gm
· Cashews – 7 gm
· Hazelnuts – 2 gm
· Pecans – 1.2 gm
· Walnuts – 2 gm
· Pistachios – 5 gm
4. Garlic-
Garlic is a common herb known to all and we take a portion of it every day indirectly.
Among many of its beneficial uses, some studies also claim that garlic can play a role in reducing inflammation, blood sugar, and LDL Cholesterol in people suffering from type-2 diabetes.15,16,17
Some studies also state that it may be able to reduce blood pressure to some extent but the actual fact is not confirmed. But it was found that somehow people with uncontrolled blood pressure had seen some improvement after 12 weeks of garlic consumption.18
So, taking a portion of garlic every day is a good habit for keeping heart healthy and maintain our bodies other parameters healthy.
5. Strawberries-
Seeing strawberries in the list of food for diabetes patients might seem funny since it’s a sweet fruit. But the fact is that strawberry and berries are full of essential nutrients and yes, they contain some carbs but the presence of other nutrients outshines the harm.
One cup of strawberry contains 11 grams of carbs of which 3 gram is dietary fiber along with this load of carbs it provides 97% of the Required Dietary Intake of Vitamin – c.
Strawberries are red due to the presence of a chemical called Anthocyanins. They are a kind of anti-oxidant that you would love to have if you have diabetes.
Anthocyanins help reduce cholesterol and insulin levels after a meal. It also reduces blood sugar and diminishes the chance of developing heart disease.19,20,21
And its high vitamin C content provides more anti-inflammatory effects.22
6. Varieties of Squash-
There are varieties of Squash available and they are divided into summer squash and winter squash. Summer squash includes zucchini, Italian squash, etc. while winter squash contains pumpkin, acorn, etc.
All types of squash are healthy for us. Like other vegetables, they are rich in anti-oxidants and some of them also contain a high amount of lutein and zeaxanthin which can prevent cataract and macular degeneration.
Squash is great food but they contain too much digestible carbohydrate even more in winter squash. You get 9-gram carbohydrate from a cup of cooked pumpkin but only 1/3rd from zucchini.
Still, there are some studies that state that taking squash can control insulin levels and help prevent obesity. And a research found that winter squash was capable of significantly reducing blood sugar level.23,24
Still, the amount taken should be limited since it contains a high amount of carbohydrates.
7. Flaxseeds-
Although many of us don’t take flaxseed on a regular basis. But they are great food and full of lignans and viscous fiber.
Viscous fibers are known for improving gut health. This makes you feel filled up quickly with a small amount of food and also improve insulin sensitivity.25
Whereas, lignans are thought to reduce heart disease risk and improve blood sugar control. A study conducted on people with type-2 diabetes found that the test subjects had dramatic improvement in HbA1c level.25,26
But the amount one can absorb flaxseed is limited and whole ones are not edible. So, make sure to ground them up nicely before taking some.
8. Eggs-
Who hasn’t eaten eggs? Though some of us don’t like it. But it’s a favorite food for bodybuilders. And they don’t eat it for nothing.
Eggs are capable of keeping you stay full for hours and not just that they can also improve insulin sensitivity, increase HDL level, reduce chance of having CVD, prevent inflammation, and many more.27,28,29,30
Egg white is a pure source of protein. A study conducted on people with type 2 diabetes taking 2 eggs a day had shown improvement in blood sugar and cholesterol level.31
It is recommended to eat whole eggs as the egg yolk contains good fats and other nutrients like lutein and zeaxanthin. But for elderly persons and those who have high blood pressure take only one or two yolks at most in case of taking multiple ones a day.
9. Chia Seeds-
For people with diabetes foods like chia seeds are wonderful. They are full of fiber, calcium, iron, and magnesium.
Regarding carbohydrates you will get 42 grams of carbs in 100 grams of chia seed and that’s a large amount. But the fact is among the 42 gm 34 gm is actually non-digestible carbs. That is, your body only gets 8 gm of carb from 100 gm.
And not just that the non-digestible fibers help you feel filled up quickly, reduce sugar absorption, and slow down the bowel movement.32,33
In other words, it can control your blood sugar level through slow absorption and prevent the sudden spike of blood sugar level.34
Again, some studies also claim that they can reduce inflammatory markers and BP.35
10. Legumes and Seeds-
Foods like lentils, peas, chickpeas, and Pumpkin seeds are low in sugar and have a very low Glycemic index.
They also provide a good portion of protein, fats, and Vitamins & minerals.
A study conducted in 2012 stated that having legumes helped control blood sugar level and reduced the risk of CVD in patients of Type 2 Diabetes.36
Seeds are also full of antioxidants and fiber. Both are great for the body and gut. They help you get feel filled up quickly and reduce sugar absorption.
11. Vegetables-
Vegetables those like spinach, broccoli, kale, Brussel sprouts, cabbages, tomatoes, etc. are all low GI food.
They contain a decent amount of fiber and mixed amount of other essential fats, minerals, and vitamins.
Though some vegetables like carrots, potato, parsnip, etc. are high GI food compared to others. They are still one of the most recommended food for people of all ages and sex and condition. It doesn’t matter if you are a patient of diabetes or dyslipidemia. Vegetables are good for all.
But still, care should be taken and how much a vegetable contributes to your daily calorie should be researched before taking in large amounts of it.
12. Olive Oil-
Olive oil is very beneficial for your health. And foods cooked with olive oil don’t contain all the bad fats like the one cooked with regular cooking oil.
They are a great source of monosaturated fats and provides 70% of the RDI just within 100 grams. The fat that it provides the most is oleic acid which helps increase blood HDL and triglyceride levels. And this two are found to be in shambles in diabetes patient.37,38
A research conducted on 32 types of oil declared that only olive oil was found to prevent heart disease.39
Among all the types of olive oil found in the stores, the extra virgin is the one you need to buy. It contains all the anti-oxidant namely polyphenols which prevent inflammation and decrease blood pressure. 41,42
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