15 foods diabetics should eat

Strawberries, walnuts, squash, vinegar, eggs, and yogurt are heart healthy and help control blood sugar.

High blood sugar can cause diabetes complications such as heart disease, kidney disease, and nerve disease. To prevent blood sugar spikes, people with diabetes should choose the right foods. Below are 15 foods that are good for people with type 1 and type 2 diabetes.

Avocado

Avocados provide monounsaturated fats that protect the heart and reduce bad cholesterol (LDL). People with diabetes should prioritize a heart-healthy diet because they are at higher risk of heart disease than normal people.

Avocado is high in fiber and low in sugar, does not increase blood sugar and increases satiety, supporting weight loss. However, avocado is high in calories, so patients should eat it in moderation.

Strawberry

The vitamins and minerals in strawberries such as vitamin C, potassium, magnesium are good for health. The antioxidants in this fruit help prevent or slow down some types of cell damage - the cause of diabetes and disease in general.

Strawberries are rich in vitamins and minerals that are good for health. Photo: Mai Cat — Strawberries are rich in vitamins and minerals that are good for health. Photo: *Mai Cat*

Walnuts

Walnuts provide omega-3 fatty acids, are high in protein, magnesium and iron, which are good for the heart. According to a 2018 study by the University of California, USA and several units, on more than 34,000 people, a diet rich in walnuts regularly reduces the rate of diabetes.

Chia seeds

28g of chia seeds contain 138 calories, about 5g of protein, 12g of carbohydrates and nearly 10g of fiber, along with many vitamins and minerals such as calcium, iron, and magnesium that are beneficial for diabetics.

A 2017 study by the University of Toronto, Canada, and several other units, on 77 overweight or obese type 2 diabetes patients, showed that eating chia seeds helps lose weight, improves risk factors related to obesity, and helps maintain good blood sugar levels.

Flaxseed

Flaxseeds contain polyunsaturated fats, omega-3 and omega-6 fatty acids that are good for the heart. The antioxidants in flaxseeds lower cholesterol and help maintain normal blood sugar levels.

In a 2022 study from the University of Brasília, Brazil, 19 diabetics who ate flaxseed before breakfast were able to prevent blood sugar spikes after breakfast.

Bean

Beans provide protein, minerals, vitamins, and fiber. The protein in 1/2 cup of beans (125 grams) is equivalent to the amount of protein in 28 grams of meat, but beans do not contain saturated fat like meat, making them suitable for people with diabetes.

A 2020 meta-analysis by the University of Sydney, Australia, based on 18 studies, on more than 900 people, showed that regular bean consumption reduced the risk of type 2 diabetes and improved blood sugar control.

Green leafy vegetables

Green vegetables are rich in vitamins and minerals, high in fiber, and have little impact on blood sugar levels. Spinach, kale, and collard greens contain vitamins A, C, E, and K, iron, potassium, and calcium, which are good for diabetes management.

Broccoli

Broccoli is starch-free and contains good phytochemicals, fiber, and vitamins. Broccoli is low in carbohydrates and calories, so it does not affect blood sugar.

Squash

Winter melon is also starch-free, low in calories, and high in fiber, so it does not increase blood sugar levels much. This vegetable also contains antioxidants, vitamin C, potassium, and magnesium, which are beneficial for people with diabetes.

Garlic

Garlic is good for the heart, reducing blood pressure and cholesterol. According to a 2017 meta-analysis by Sun Yat-sen University, China, based on 9 studies, on 768 patients with type 2 diabetes, regular garlic consumption improves blood sugar control.

Extra virgin olive oil

It is a source of monounsaturated fats that protect the heart and lower bad cholesterol. A 2017 analysis by the University of Vienna, Austria and several other units, based on 33 studies, on more than 14,700 people, found that extra virgin olive oil can prevent and control diabetes.

Vinegar

In 2018, a review of two studies by scientists from Duke-NUS University, Singapore and Sick Kids Hospital, Canada found that consuming vinegar for 8-12 weeks reduced A1C levels (average blood sugar over three months).

Eggs are rich in protein and are good for people with diabetes. Photo: Mai Cat — Eggs are rich in protein and are good for people with diabetes. Photo: *Mai Cat*

Egg

Eggs are rich in protein and vitamins, and contain heart-healthy fats. The polyunsaturated fats in eggs can lower LDL cholesterol, limiting the risk of stroke and heart disease.

According to a 2019 study from the University of British Columbia, Canada, 23 diabetics who ate eggs with a very low-carbohydrate breakfast reduced their post-meal blood sugar levels, and they were also better able to control their blood sugar levels throughout the day.

Fatty fish

According to the American Diabetes Association, fatty fish such as salmon, sardines, herring, and mackerel contain high levels of omega-3 fatty acids, which help reduce inflammation and the risk of heart disease. To avoid excess calories, people with diabetes should steam, bake, or cook fish instead of frying.

People with diabetes should eat fatty fish twice a week to help control blood sugar and have health benefits.

Yogurt

Yogurt provides vitamin D and calcium, and is high in protein, which can help manage diabetes. A 2016 review of 121 studies by the Federal University of Goiás, Brazil, found that probiotic yogurt helps the growth of good bacteria in the gut, which can help prevent and control type 1 and type 2 diabetes.

Mai Cat (According to Very Well Health )

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