According to a report from North Dakota State University, beans may also help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than other carbohydrates. The same report suggests that eating beans may help with weight loss and could help regulate blood pressure and cholesterol levels. Beans also contain important nutrients, including iron, potassium, and magnesium. They are highly versatile — a person might eat them in chili, stew, or a wrap with vegetables, for example.
When using canned beans, be sure to choose options without added salt. Otherwise, drain and rinse the beans to remove any added salt. Nuts can be another excellent addition to the diet. Like fish, nuts contain fatty acids that help keep the heart healthy. Walnuts are especially rich in a type of omega-3 called alpha-lipoic acid ALA.
Like other omega-3s, ALA is important for heart health. People with diabetes may have a higher risk of heart disease or stroke , so it is important to consume these fatty acids. A study from suggested that eating walnuts is linked with a lower incidence of diabetes.
Walnuts also provide key nutrients, such as protein, vitamin B6, magnesium, and iron. People might add a handful of walnuts to their breakfast or a mixed salad.
Learn about other beneficial nuts for diabetes here. Eating these fruits can be a great way to get vitamins and minerals without any carbohydrates.
And research has shown that citrus fruits, such as oranges, grapefruits, and lemons, can be beneficial for people with diabetes. Some researchers have found that two bioflavonoid antioxidants , called hesperidin and naringin, are responsible for the antidiabetic effects of oranges, for example.
Learn about other beneficial fruits for diabetes here. Berries are full of antioxidants, which can help prevent oxidative stress. Oxidative stress is linked with a wide range of health conditions, including heart disease and some cancers. Studies have found chronic levels of oxidative stress in people with diabetes. This occurs when there is an imbalance between antioxidants and unstable molecules called free radicals in the body.
Blueberries , blackberries, strawberries, and raspberries all contain high levels of antioxidants and fiber. They also contain important other vitamins and minerals, including:. People can add fresh berries to their breakfast, eat a handful as a snack, or use frozen berries in a smoothie. Sweet potatoes rank lower on the GI scale than white potatoes.
This makes them a great alternative for people with diabetes, as they release sugar more slowly and do not raise blood sugar as much. People enjoy sweet potatoes baked, boiled, roasted, or mashed. For a balanced meal, add a source of lean protein and green, leafy vegetables or a salad.
Probiotics are the helpful bacteria that live in the human gut and improve digestion and overall health. Some research from indicated that eating probiotic yogurt could improve cholesterol levels in people with type 2 diabetes. This could help lower the risk of heart disease. And one review found that consuming probiotic foods may reduce inflammation and oxidative stress and increase insulin sensitivity. A person should choose a plain variety with no added sugar.
Probiotic yogurt contains live, active cultures called Lactobacillus or Bifidobacterium , which may be advertised as on the label. People often call chia seeds a superfood because of their high antioxidant and omega-3 contents. They are also a good source of plant-based protein and fiber. In one small-scale trial from , people who were overweight and had type 2 diabetes lost more weight after 6 months when they included chia seeds in their diets, compared with those who ate an oat bran alternative.
The researchers therefore believe that chia seeds can help people manage type 2 diabetes. People can sprinkle chia seeds over breakfasts or salads, use them in baking, or add water and let them congeal to make a pudding dessert. As the ADA reports, no single diet offers more benefits to a person with diabetes than another. However, research suggests that low carb diets may be useful. A low carb diet can help reduce cravings, lower blood sugar levels, and boost energy.
It may also help people with diabetes maintain a moderate weight. Learn more about low carb diets for diabetes and find meal plans here. Snacking in general can make it harder to manage a healthy weight though, which is really important for managing your diabetes. So if you do feel like a snack, go for a healthier option like carrot sticks and hummus or some dark chocolate rice cakes.
If you usually do the cooking at home or someone cooks for you, it can help to read this information together and talk about small swaps and changes you can make in the kitchen.
But going on a course can help you understand what diabetes is and how food affects your body. Ask your healthcare team about getting on a structured education course near you or find out more in our education information.
Learning Zone is our online education service to help people with diabetes understand and manage their condition successfully. Our support forum has over 18, members. Our helpline is free and our trained counsellors get hundreds of calls about food every week.
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I have type 2 diabetes — what can I eat? If you've just been diagnosed with type 2 diabetes, one of the first things you might be worried about is food.
Share this page. The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed. Chia seeds may help you achieve a moderate weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in people with diabetes. A study involving 77 adults with overweight or obesity and a diagnosis of type 2 diabetes found that eating chia seeds supports weight loss and helps maintain good glycemic control Chia seeds contain high amounts of fiber, which may help you lose weight.
They also help maintain blood glucose levels. Beans are a type of legume rich in B vitamins, beneficial minerals calcium, potassium, and magnesium , and fiber.
They also have a very low glycemic index , which is important for managing diabetes. In a study involving more than 3, participants at high risk of cardiovascular disease, those who had a higher consumption of legumes had a reduced chance of developing type 2 diabetes Beans are cheap, nutritious, and have a low glycemic index, making them a healthy option for people with diabetes.
A long-term study involving health data from more than , participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes Studies show yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes The high levels of calcium, protein, and a special type of fat called conjugated linoleic acid CLA found in yogurt may help keep you full for longer. Yogurt may promote healthy blood sugar levels, reduce risk factors for heart disease, and help with weight management.
Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c a marker for long-term blood sugar management , and LDL bad cholesterol levels. A study involving more than 16, participants with type 2 diabetes found that eating tree nuts — such as walnuts, almonds, hazelnuts, and pistachios — lowered their risk of heart disease and death A study with people with type 2 diabetes found that eating walnut oil daily improved blood glucose levels This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.
Nuts are a healthy addition to a balanced diet. Broccoli is one of the most nutritious vegetables around. A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes This reduction in blood glucose levels is likely due to sulforaphane , a chemical in cruciferous vegetables like broccoli and sprouts.
Broccoli is a low calorie, low carb food with high nutrient value. Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that may improve glycemic management, reduce fasting and post-meal triglyceride levels, and has antioxidant properties.
This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.
In a large analysis of 32 studies looking at different types of fat , olive oil was the only one shown to reduce heart disease risk Polyphenols reduce inflammation, protect the cells lining your blood vessels, keep oxidation from damaging your LDL bad cholesterol, and decrease blood pressure. Extra-virgin olive oil is unrefined, so it retains antioxidants and other properties that make it so healthy. Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy.
Extra-virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health. Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds. A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management. A review analyzing 25 randomized clinical trials found a significant association between whole flaxseed supplementation and a reduction in blood glucose A study involving participants with prediabetes found that a daily intake of flaxseed powder lowered blood pressure — but it did not improve glycemic management or insulin resistance Plus, flaxseeds are very high in viscous fiber, which improves gut health , insulin sensitivity, and feelings of fullness.
Flaxseeds may help reduce inflammation, lower heart disease risk, decrease blood sugar levels, and improve insulin sensitivity. Apple cider vinegar and plain vinegar have many health benefits.
The resulting product contains less than 1 gram of carbs per tablespoon. According to a meta-analysis of six studies, including people with type 2 diabetes, vinegar has beneficial effects on fasting blood sugar levels and HbA1c Apple cider vinegar may have many other healthful properties, including antimicrobial and antioxidant effects.
But more studies are needed to confirm its health benefits. To incorporate apple cider vinegar into your diet, begin with 4 teaspoons mixed in a glass of water each day before each meal. Note that you may want to put 1 teaspoon per glass of water so that the taste is not as strong. Increase to a maximum of 4 tablespoons per day.
Apple cider vinegar may help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.
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