Healthy, Science-Backed Foods That Can Help With Diabetes

The Scoop On Beans

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If you have diabetes, the American Diabetes Association says that it can be good to eat beans a couple of times each week. During a 2012 study published in JAMA, people who ate more beans gained better glycemic control. Beans have a low glycemic index, and they digest slowly, which keeps your blood sugar stable for longer.

Beans also provide a lot of fiber. According to Mayo Clinic, fiber slows the absorption of sugar to improve blood glucose levels. A high-fiber diet can also help prevent type 2 diabetes for those with high risk. For an easy source of fiber, eat more beans.

Don't Forget Citrus Fruits

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The American Diabetes Association lists citrus fruits as diabetic superfoods. Although lemons and oranges are acidic, they still help diabetes. According to Harvard Health Publishing, eating citrus juice with a high GI food lowers the overall glycemic index. The acidity converts starch into sugar, which has a gentler effect on blood sugar.

Citrus fruits also prevent insulin resistance. According to a 2006 study published in the Journal of Medicinal Food, grapefruit relieves insulin resistance. Participants who ate more grapefruit also lost weight. Eating oranges, mandarins, limes, or lemons will similarly improve your health.

Tomatoes, Raw Or Cooked, Can Improve Blood Sugar

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Whether raw or cooked, tomatoes can alleviate diabetic symptoms. During a 2011 study, participants who ate 200 grams (less than one cup) of tomatoes per day experienced better blood sugar levels. Diabetic patients also recorded improved blood pressure after eating tomatoes daily.

Tomatoes are non-starchy, low GI fruits (yes, they're fruits) with few carbohydrates. According to research, tomato's high vitamin C, beta-carotene, potassium, and lycopene make them anti-diabetic and potentially anti-heart disease. It's no wonder why the American Diabetes Association recommends tomatoes.

Why Nutritionists Recommend Greek Yogurt

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Unlike other types of yogurt, Greek yogurt has low carbohydrates with high protein. Diabetes educator Tami Ross, RD, recommends Greek yogurt to all of her patients. Because it's a low GI food, Ross explains, you can eat it in the morning to manage your blood sugar throughout the day.

In 2014, a study published in BMC Medicine noted that yogurt helps reduce the risk of type 2 diabetes. The researchers examined three large studies, and according to them, people who eat a cup of yogurt a day are 18% less likely to develop diabetes. So yogurt is clearly doing something right.

The Promise Of Ginger

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Although research on ginger and diabetes is limited, the current studies seem promising. In 2018, scientists examined several clinical studies in the Archives of General Internal Medicine. They concluded that ginger lowers LDL cholesterol and raises heart-healthy HDL cholesterol. The root can also regulate blood sugar in patients with diabetes.

Ginger has anti-inflammatory properties that help soothe the arteries and blood vessels. Ginger powder supplements also help type 2 diabetes, according to a study in Complementary Therapies in Medicine. Talk to your doctor before taking any herbal supplements.

Chia Seeds Can Be Great For Diabetes

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With high fiber and low carbs, chia seeds are the perfect diabetic food. They also supply omega-3 fatty acids, which are important for diabetes. During a 2017 controlled trial, diabetic patients who ate chia seeds experienced weight loss and more glycemic control. Over six months, chia seeds showed better results than an oat bran alternative.

Keep in mind that soaking chia seeds in water can help your body absorb their nutrients. You don't have to soak them overnight; simply drop them in water for two to three minutes before adding the seeds to smoothies, oatmeal, or cereal.

Quinoa: Better Than Rice

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Quinoa is a seed that's eaten as a grain, similar to rice. It offers more protein and fiber than most rice, and it won't cause a blood sugar spike with its low glycemic index. Plus, one cup of cooked quinoa supplies only 40 carbohydrates. It's an easy alternative to rice.

The research backs up quinoa's health effects, too. According to a study in the Journal of Medicinal Food, Peruvian Andean grains like quinoa have powerful antioxidants. The researchers believe that quinoa can help manage type 2 diabetes.

Squash Provides Healthy Anitoxidants

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Like many vegetables, squash contains a healthy amount of antioxidants. That may be why squash has improved insulin levels in animal studies. During a 2005 study, pumpkin proteins were fed to diabetic rats. The proteins increased serum insulin, lowered blood sugar, and heightened rats' tolerance to glucose.

More research needs to be done on squash's effects on humans. One study, published in the Journal of Ethnopharmacology, recorded that winter squash improved blood sugar levels in people with type 2 diabetes. If you monitor your carbs, squash may help a diabetic diet.

Fatty Fish Helps Relieve Your Arteries

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Fatty fish have high amounts of omega-3 fatty acids, such as salmon. Specifically, their fatty acids are DHA and EPA, which help reduce inflammation in your arteries. In Food & Nutrition Research, a 2016 study says that DHA and EPA help your arteries function after eating. This regulates your metabolism.

The American Diabetes Association recommends that people with diabetes eat fatty fish twice a week. In 2019, researchers from Chalmers University of Technology discovered that pollutant-free fatty fish prevents type 2 diabetes. If you're at high risk, consider eating fatty fish as well.

The Benefits Of Apple Cider Vinegar

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Apple cider vinegar converts apples into fermented acetic acid, which lowers the carbs to one gram per tablespoon. During a 2015 study, scientists found that apple cider vinegar improves insulin sensitivity. Over time, this may lower blood glucose levels.

According to one study by the American Diabetes Association, taking two tablespoons of apple cider vinegar before bed reduces fasting blood sugar by 6% in people with diabetes. Another study recorded that consuming apple cider vinegar with carbs decreases blood sugar response by 20%. Of course, apple cider vinegar doesn't cure diabetes, but it may help blood glucose levels.

Broccoli Can Reduce Liver Damage

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While all cruciferous vegetables are healthy for diabetes, broccoli contains a special antioxidant called sulforaphane. In 2017, an animal study in Science Translational Medicine showed that sulforaphane regulates blood sugar. It can also reverse signs of disease in the liver.

After the success of the animal study, researchers tested the compound on humans and found the same result. That's not to say that eating broccoli will cure all signs of disease. Rather, it's a natural source of sulforaphane that could help your blood sugar levels.

Blood Sugar Drops With Flaxseed

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Like chia seeds, flaxseeds provide healthy fatty acids. During a 2016 study in Current Pharmaceutical Design, researchers revealed that flaxseed increases insulin sensitivity, which allows blood sugar to drop over time. However, the result was not repeated in other studies.

Even so, flaxseeds have high fiber and alpha-linolenic acid (ALA). Dr. Asquel Getaneh of Everyday Health, ALA is a fatty acid that may work to prevent heart disease, which diabetics are susceptible to. If you incorporate flaxseeds into your diet, make sure that your blood sugar doesn't drop too much.

All The Reasons To Eat Avocado

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Avocado are a yummy source of "healthy fats," monounsaturated and polyunsaturated fats that stabilize healthy cholesterol levels. Registered dietitian Jackie Newgent says that avocado's fats and fiber aid people with diabetes. "[Avocados] help slow carbohydrate digestion and absorption and prevent spikes in blood sugar," she explains.

There's also evidence that avocados help people manage weight. In 2013, a crossover study indicated that participants felt more satisfied and fewer cravings after eating avocados. This helped overweight participants lose some extra pounds. Even if weight isn't an issue, avocados can still benefit diabetics.

Canned Tuna Makes Carbs Better

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Depending on the proteins and fats you eat with carbs, your body could digest the carbs much slower. Tuna fish is one of those proteins. In 2017, a study in the American Journal of Clinical Nutrition examined several protein-carb combinations. They noted that adding tuna to white bread produced a lower blood sugar spike.

As a fatty fish, tuna is also high in omega-3 fatty acids that help stabilize glucose levels. Canned light tuna is low in mercury, unlike albacore tuna. So despite the added sodium, canned tuna could be a good choice in a diabetic diet.

Lentils Have A Minimal Impact On Your Blood Sugar Levels

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Lentils not only have a minimal impact on your blood sugar levels, but they're also good for gut health, too. The carbs found in lentils are rich in resistant starch, which your body basically passes through without breaking down or digesting.

The legume is rich in iron and folate while also providing plenty of protein. Cook these up in 5-20 minutes for a healthy snack that's beneficial for diabetics and people with a sensitive stomach.

Asparagus Tops The List

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Asparagus tops the list as one of the best foods for diabetics, so if you love it you're in luck! The green sticks are rich in folate, containing 89 micrograms of it which is more than 20% of your daily recommended value of the stuff.

For people with Type 2 diabetes, a diet with folic acid lowers your risk for cardiovascular problems because it helps reduce homocysteine levels. That's incredibly valuable to diabetics, as a high homocysteine level has been identified as an increased risk of mortality in diabetics.

Red Onion Can Help Lower Levels Of Blood Sugar

In case you needed another reason to add red onion to your dish, a study published in the American Journal of Clinical Nutrition concluded that the oligofructose found in red onion increases levels of ghrelin. A hormone, ghrelin controls hunger and can lower blood sugar levels.

The study also found that due to bioactive sulfur-containing compounds found in red onions, they can also help lower cholesterol, making this food a two-for-one punch for diabetics. If you eat them raw, even better!

Zucchini Noodles Can Help You Cut Back On Carbs

If you enjoy the taste of zucchini, you might consider making zucchini noodles in place of carbohydrate-heavy pasta. "Zoodles" as they're often called, have increased in popularity in recent years due to their similar texture and taste of pasta without all of the added carbs.

Use a countertop spiralizer or handheld spiralizer to make thin strips out of the zucchini that will form long spiral strands. Who knows, it might just change the way you look at pasta forever.

Green Tea, The Metabolism Booster

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Tasty and hydrating, green tea is a sugar-free alternative to plain water. And according to cardiologist Susanne Steinbaum, DO, it also increases green tea sensitivity. "Green tea is good for people with diabetes because it helps the metabolic system function better," she told Everyday Health.

Because green tea fights off obesity, it can also help to prevent diabetes. During a Japanese study, participants who drank six cups of green tea per day were 33% less likely to develop type 2 diabetes. But you don't have to drink that much green tea to reap the benefits.

Oatmeal Has An Unusual Type Of Fiber

It's no secret that oatmeal supplies fiber. But its type of fiber, beta-glucan, differs from most other food. According to research in Vascular Health and Risk Management, beta-glucan regulates blood sugar, reduces cholesterol, and decreases the risk of hypertension in people with diabetes.

However, you won't find this anti-diabetic effect in most flavored oatmeal packets. Registered dietitian and nutritionist Jackie Newgent advises diabetics to buy savory oatmeal. You can get raw oats or steel-cut oats and then add the sweet flavor through honey, cinnamon, or fruit.

Consider Cauliflower (Possibly As A Pizza)

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Cauliflower is a low-carb, flexible vegetable that can sneak into any dish. It also helps control blood sugar in people with diabetes. During an animal study published in Science Translational Medicine, cauliflower improved glucose tolerance in rats with a high-sugar diet.

That's not to say that you can binge on sugar and then cure it with cauliflower. But it does suggest that cauliflower can fit into a diabetic diet, especially cauliflower pizza. Pair it with an organic tomato sauce and a low-glycemic cheese, and you have a meal!

Edamame, An Ideal Soy Snack

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Edamame contains a host of anti-diabetic benefits, according to registered dietitian and nutritionist Jenna Braddock. She says that edamame's high fiber (ten grams per cup) and high protein can prevent blood sugar spikes. It also provides choline, a nutrient that erases markers of heart disease from the bloodstream.

There have been some suggestions that soy does not benefit diabetes. However, more research is needed to substantiate this claim. Most nutritionists recommend edamame as a small source of soy, since the benefits outweigh the potential risks.

Carrots Are Safe For Most People

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