A person’s diet can play an essential role in managing diabetes. Certain types of foods, such as non-starchy vegetables, whole grains, and healthy fats, may help stabilize insulin and blood sugar levels.
A person living with diabetes can eat a balanced diet without giving up their favorite foods. Moderation and careful food choices are key to maintaining healthy blood sugar levels.
When a person eats carbohydrates, their body releases the hormone insulin. Insulin helps the body use and store these carbohydrates, lowering blood sugar levels. But when a person has diabetes, their body does not release or use insulin as it should, causing their blood sugar levels to remain high.
A person with diabetes should speak with a doctor or dietitian before making significant dietary changes.
This article identifies some of the best types of foods for stabilizing insulin and blood sugar levels. We also look at certain foods a person with diabetes should avoid or eat only in moderation.
Non-starchy vegetables are an excellent addition to almost any diet, including diets suitable for people with diabetes.
There are two main types of vegetables: starchy and non-starchy. Starchy vegetables are rich in carbohydrates, which can raise a person’s blood sugar levels.
The American Diabetes Association (ADA) recommends eating at least 3–5 servings of vegetables each day. The ADA defines a serving as 1/2 cup of cooked vegetables or 1 cup of uncooked vegetables.
Some examples of non-starchy vegetables are:
- carrots
- bean sprouts
- broccoli
- asparagus
- cauliflower
- cucumber
- cabbage
- salad greens such as arugula, spinach, and lettuce
Most vegetables are available frozen, canned, or fresh. In addition to eating them raw, roasting and steaming are two easy preparation methods. Cooking vegetables in moderate amounts of olive oil is also a good way to get more healthy fats into a person’s diet.
Whole grains are a more nutritious alternative to highly processed or refined grains. They contain the endosperm, bran, and germ of a grain. Refined grains contain only the endosperm, offering less nutritional benefit.
The main difference is that whole grains have more fiber, whereas refined grains include only the starchy part of the grain. Eating the starchy endosperm alone may cause a person’s blood sugar levels to rise rapidly.
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The article’s authors concluded that greater consumption of whole grain foods had an association with a lower risk of type 2 diabetes. However, consuming about one serving of popcorn per day had an association with a higher risk.
Whole grain foods still raise blood sugar, so including them in moderation is important. The U.S. Department of Agriculture (USDA) recommends that people fill one-quarter of their plate with grains, one-quarter with protein, and the remaining half with fruits and vegetables. The ADA suggests that at least half of a person’s daily grain intake should come from whole grains.
Look for products with 100% whole grain ingredients, such as:
In addition to helping manage diabetes, consuming whole grains
There are several types of dietary fat. While some types may negatively affect health if people consume them in excess, other types may help promote good health.
Healthy fats may be monounsaturated or polyunsaturated. Omega-3 fatty acids, which are abundant in oily fish, are one type of polyunsaturated fat. Trans and saturated fats can
Eating more unsaturated fats and fewer saturated fats can help
Many foods are rich in unsaturated fats. Examples include:
Protein is an essential nutrient that people can get from meats, fish, and plant-based foods such as nuts, beans, and legumes.
Research suggests that protein does not increase blood sugar levels and can help a person feel full longer. High protein diets may also help people reach or maintain a moderate weight
However, a
A person with diabetes should favor foods with lots of protein but little saturated fat. Examples include:
- fish such as salmon, mackerel, and tuna
- skinless poultry such as chicken and turkey
- beans such as lima, kidney, and black beans
- lentils
- nuts and seeds
- soybeans and tofu
- low fat dairy products such as low fat Greek yogurt
A person can easily add protein to a meal. For example, beans are an excellent addition to salads, as are roasted chicken breasts without toppings.
There are several foods that a person with diabetes should limit or eat only in moderation.
The following types of food can cause a person’s blood sugar and insulin levels to spike:
- sugary drinks such as soda, juices, and sports drinks
- highly processed foods and baked goods, which often contain trans fats
- white rice, bread, and pasta
- breakfast cereals with added sugar
- yogurts with added sugar
- honey and maple syrup
- flavored, sugary coffee drinks
- fried foods
