For the estimated 37 million Americans suffering from diabetes, a balanced, nutritious diet is one of the most important steps in managing the disease. This is because the types and amounts of food you consume directly impact your blood sugar levels and insulin sensitivity. In this post we’ll explain how eating certain foods can not only reduce the risk of diabetes but also mitigate its associated health risks.
The best foods for diabetes
The key to managing diabetes is to include a variety of healthy, whole foods in your diet, allowing your body to receive a wide range of benefits. Choosing foods that are low in calories and high in nutrients can support metabolic balance and overall health in diabetics.
- Green, leafy vegetables: Spinach, kale, and collard greens
- Beans and legumes: Foods like lentils, chickpeas, and black beans
- Nuts: Almonds, walnuts, and pistachios
- Lean proteins: Eggs, salmon, and mackerel provide essential proteins without excess fat, helping to maintain stable glucose levels.
- Root vegetables: Sweet potatoes, beets, and carrots
- Fermented foods: Kimchi, kefir, and tempeh
- Cruciferous vegetables: Avocado, Brussels sprouts, and broccoli
- Seeds: Flax, pumpkin, and hemp seeds
- Whole grains: Quinoa, brown rice, and whole wheat bread
The best foods for diabetics tend to have a low glycemic index, which means they are digested and absorbed slowly, and can help prevent rapid blood sugar spikes. While many fruits should be avoided, you may choose to enjoy about one serving per day of a lower glycemic fruit like apples.
Additionally, these foods support the overall health of people with diabetes due to one or more of the following nutritional components:
- Protein for stabilizing glucose levels and promoting a feeling of fullness
- Antioxidants like vitamin C to help improve insulin sensitivity
- Healthy fats like omega-3 fatty acids to reduce inflammation and insulin resistance
- Fiber, prebiotics, or probiotics to promote digestion and overall metabolic health
The worst foods for diabetes
The worst foods for diabetes are those high in calories and low in nutrients. These high-glycemic foods can cause rapid or unpredictable blood sugar spikes or crashes, insulin resistance, weight gain or cardiovascular problems.These include:
- Sugary or artificially sweetened beverages: Soda, energy drinks, bottled teas, fruit juices
- Refined carbohydrates: White bread, white rice, sugary cereals, pastries, pasta, candy
- Processed meats: Burgers, pepperoni, jerky and hot dogs
- Fried foods: French fries, fried chicken, doughnuts
- Salty packaged foods: Salty chips, frozen dinners, canned soups
- Alcohol: Sweet cocktails and mixed drinks, dessert wines, heavy beers
In general these foods are high in sugars, sodium, and/or unhealthy fats which can exacerbate health issues including high blood pressure as well as lead to weight gain or cardiovascular issues. (It is important for diabetics to think about the health of their whole system, not just their blood sugar levels.)
Other key factors for managing diabetes
The following tips can help manage and control diabetes even further:
- Focus on portion control and mindful eating to minimize the risk of obesity, the leading risk factor for type 2 diabetes.
- Distribute carbohydrates evenly throughout the day to help maintain healthy blood sugar levels.
- Take a walk or engage in light physical activity after eating to help lower blood sugar levels and support the efficient uptake of glucose.
- Consult a registered dietitian or integrative health provider for support in creating an individualized nutrition plan.
- Communicate regularly with your healthcare provider especially when you are a newly diagnosed diabetic, or whenever changing your treatment plan due to health factors. Consistent, ongoing monitoring of blood sugar levels can ensure diabetes patients align their diet with their personal health goals.
- Contact a doctor immediately if you experience symptoms of hyperglycemia (high blood sugar) or hypoglycemia (low blood sugar), which can include extreme thirst, frequent urination, fatigue, blurred vision, shakiness, confusion, sweating, rapid heartbeat, or fainting.
Remember, managing diabetes through nutrition is not just about limiting certain foods: it’s about creating a balanced, healthy lifestyle that supports your overall well-being. Be proactive, stay informed, and take charge of your health with a clean, whole-foods diet and exercise routine that will help heal your body from the inside out.
Philadelphia’s top integrative health specialistDr. Dan Monti is the founder and CEO of the Marcus Institute of Integrative Health, as well as the founding Chair of the Department of Integrative Medicine and Nutritional Sciences at Sidney Kimmel Medical College. Click here to schedule an appointment to see Dr. Monti at one of his offices in Villanova or Philadelphia, and don’t forget to pick up a copy of his acclaimed wellness book, Tapestry of Health online.
