9 Wonderful Foods for People With Diabetes
If you have type 2 diabetes, be sure to add the foods that give you an advantage in managing your condition to your list. Everyone diagnosed with diabetes knows they need to reduce certain foods, and cut some out entirely. Yet there are foods that help keep blood sugar in check or, with adjusted portion sizes, support the management of type 2 diabetes. Some foods are rich in vitamins, minerals and fibre, low in fat and high in nutritional value — and making them part of a well-rounded diabetes plan can make an important difference in managing your diabetes.
Beans, for Fibre
With their remarkably high fibre and protein, just half a cup of any type of bean provides a third of your daily fibre needs and protein equal to what's in one serving of meat. That makes beans an excellent choice for regulating blood sugar, delivering nutrients that are digested and processed slowly. Beans, which help control the rise in blood sugar after a meal, are also an important source of potassium and magnesium.
Fish, for Fatty Acids
Salmon, yellowfin tuna, mackerel, halibut and herring are high in omega-3 fatty acids, and much research has shown their importance for heart health — as long as they're not breaded and deep-fried. Studies also support that eating fish at least twice a week protects people with diabetes against kidney problems.
Nuts, for Healthy Fat
Nuts are very filling and high in unsaturated fatty acids that contribute to good cholesterol. Some nuts and seeds, such as walnuts and flaxseed, are rich in omega-3 fatty acids. Nuts are also among the best sources of fibre and magnesium.
Grapes, for Antioxidants
All grapes are good sources of antioxidants. Cancer-preventive, heart-supporting and effective at moving fat out of the body, grapes provide fewer calories and carbohydrates than many other fruits when serving size is taken into account. They're also a source of fibre and vitamins.
Broccoli, for Vitamins
High in vitamins A and C, broccoli is one of the anticancer, antioxidant, low-carbohydrate, low-calorie foods. Because it's also high in fibre and filling, it's a good choice for anyone wanting to lose weight.
Sweet Potato, for Fibre
Many people with diabetes love potatoes but struggle with the starch. Sweet potato is an important alternative, high in fibre and rich in vitamins A and C.
Dark Leafy Greens, for Nutrition
Spinach, kale and lettuce carry important nutrients like vitamins A and C and calcium, while being low in calories and carbohydrates.
Whole Grains, for Blood-Sugar Control
Whether it's bread, pasta or cereal, just make sure it's whole grain first. The germ and bran in whole grains contain significant amounts of nutrients like magnesium, chromium, omega-3 and folate. In white-flour products, these have been stripped from the wheat. Whole grains also help prevent rapid spikes in blood sugar thanks to their high fibre content.
Tomatoes, for Lycopene
Another colourful food packed with a wide range of nutrients like iron and vitamins C and E is the tomato. It's a versatile vegetable used in many recipes, and cooked tomatoes — such as roasted tomatoes, ketchup and other tomato products — are good sources of lycopene.
Merve Tığlı, Dietitian