“Watching carbohydrate intake, choosing foods with a low glycemic index, and adding a balanced mix of carbohydrates, protein, and healthy fats can help regulate blood sugar levels,” says Chrissy Arsenault, registered dietitian nutritionist at Trainer Academy in Monument, Colorado.
The glycemic index (GI) refers to how quickly a carbohydrate-containing food causes blood sugar to rise. High-GI foods, such as white bread or white rice and sugar, raise blood sugar levels more quickly than low-GI foods, such as oatmeal, apples, and legumes. Low GI foods are generally better choices for people with diabetes.
Yet a food’s GI is only part of the picture and has its limitations. For example, it doesn’t take into account the impact of other foods eaten at the same time on blood sugar levels. Additionally, GI measurements are typically based on very specific serving sizes. Some high-GI foods are nutrient-rich and can be part of a healthy diet. People with diabetes should aim to combine a high-GI food with a low-GI food to reduce the impact on blood sugar. Carbohydrate counting can also be a useful tool for avoiding unwanted blood sugar spikes.
Below we list the eight best foods for diabetics, according to experts.
green leafy vegetables
“Leafy greens are low on the glycemic index and high in fiber, which helps regulate blood sugar levels,” says Arsenault. They also provide essential vitamins and minerals such as iron, magnesium, calcium, as well as vitamins A and K and some B vitamins, adds Dr. Sood.
An older study from 2011 found that increasing daily consumption of leafy green vegetables by about one serving resulted in a 14% reduction in the risk of type 2 diabetes.
Try eating at least one cup of cooked leafy greens, such as spinach, kale, chard, kale or mustard greens, every day, advises Jean Copeland, MD, a clinical dietitian nutritionist at Dartmouth Hitchcock Medical Center’s Heart and Vascular Center in Lebanon, New Hampshire. . She suggests mixing them into eggs, adding them to stir-fries or soup, or preparing them as a side dish.
Whole Grains
Copeland says whole grains, or unrefined grains, still have their hulls, making them “chewyer, heavier, and more filling than refined grains.” It also contains more fiber, which causes blood sugar to rise more slowly than refined grains, he says.
A 2018 study found that consuming a 16-gram daily serving of whole grains (rye and whole grain bread, oatmeal, or muesli) was associated with a reduced risk of type 2 diabetes by 11% in men and 7% in women.
Dr. “Be wary of processed foods that claim to contain whole grains,” Sood urges. Instead, choose whole food sources like oats, brown rice, rye and quinoa, she says.
Beans and Legumes
Beans and legumes, such as lentils and chickpeas, are excellent sources of fiber and protein, which help balance blood sugar levels by slowing the digestion of carbohydrates and the release of glucose into the bloodstream, says Arsenault.
Beans also have a low glycemic index, so they don’t raise blood sugar as quickly as other carbohydrate-containing foods, says Dr. Sood. In fact, regular consumption of legumes between 50 and 190 grams per day is linked to improved glycemic control and reduced risk of cardiovascular disease and death in individuals with type 2 diabetes, according to a 2020 research review.
Copeland suggests adding chickpeas or black beans to soup or salad, or eating hummus with crunchy raw vegetables.
Hazelnut
Nuts such as almonds, walnuts and pistachios have a low glycemic index and may help increase insulin sensitivity, says Arsenault. A recent research review shows that consuming nuts alone or with high-GI foods reduces blood sugar levels in individuals with type 2 diabetes (compared with consumption of high-GI foods alone).
Dr. Sood adds that nuts are also rich in nutrients, including monounsaturated and polyunsaturated fatty acids, vitamins E and K, and minerals such as magnesium, copper, potassium and selenium. He recommends almonds, pistachios, walnuts, cashews, walnuts, hazelnuts and Brazil nuts as good options for diabetics.
oily fish
“Oily fish (such as salmon, mackerel, sardines, anchovies, herring and trout) are rich in omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which may have positive effects on diabetes and insulin resistance. ” says Dr. Sood.
Omega-3s are also important for heart health. People with type 2 diabetes are more likely to have high blood pressure and high cholesterol, putting them at risk of heart disease and stroke.
Studies show that consuming fatty fish at least a few times a week significantly reduces the risk of death from coronary artery disease and heart attack. This may be due to omega-3s’ ability to reduce inflammation and improve cholesterol.
Dr. Sood says fish is also an excellent source of protein, an important macronutrient for diabetics. Research suggests that people with type 2 diabetes should aim to get 20% to 30% of their daily calories from protein.
Citrus
Dr. Sood says citrus fruits contain fiber, vitamin C and antioxidants that are beneficial to overall health. Arsenault adds that fruits such as oranges, grapefruits and lemons, which have a relatively low GI index, can help control blood sugar.
Citrus fruits are also rich in polyphenols, which have antioxidant and anti-inflammatory properties. Animal studies show that citrus polyphenols have a positive effect on insulin sensitivity and liver glucose metabolism, but more research is needed to determine their effect in humans.
Copeland recommends eating fruit with a meal or snack that contains fat and protein.
Foods Containing Probiotics
Dr. Sood says probiotic foods help grow and maintain a healthy gut microbiome. He says the gut microbiome plays an important role in insulin sensitivity, appetite, and blood sugar regulation—all important aspects of living with diabetes.
A 2023 research review found that probiotic supplementation had a beneficial effect on glycemic control in people with type 2 diabetes, especially those with a body mass index (BMI) over 30.
Dr. Sood recommends that people with diabetes consume highly fermented foods. Bifidobacterium Include foods like kimchi, sauerkraut, miso, yogurt, kombucha, kefir and natto in their daily diet.
Chia and Flax Seeds
“Seeds (like chia and flax) are rich in fiber and omega-3 fatty acids,” Arsenault says, adding that they can also help balance blood sugar levels because they have a low glycemic index.
A small study in 77 adults with type 2 diabetes and overweight or obesity found that consuming 30 grams of chia seeds daily for six months helped weight loss and glycemic control. Another study found that flaxseed supplementation improved glycemic control and insulin resistance in individuals with prediabetes or type 2 diabetes.
To reap these benefits, Copeland recommends adding ¼ cup of the seeds to your oatmeal or yogurt.