The best foods for people with diabetes

Experts believe that type 2 diabetes can be controlled and even prevented. One of the conditions for recovery is the desire to recover and follow a special diet. According to the WHO, of the 9% of people living with diabetes worldwide, 90% suffer from type 2 diabetes.

It is a chronic disease that causes high blood sugar levels and eventually leads to heart and kidney disease, as well as vision loss. However, it is possible to control diabetes, and recovery starts with your plate. What foods, according to researchers, should be in the diet of diabetics, and what foods should be avoided?

How does nutrition affect diabetes?

"Nutrition is the main driving force behind the development of type 2 diabetes," says Minisha Sood, MD, endocrinologist. According to a 2023 study, almost 70% of new cases of type 2 diabetes worldwide are associated with poor nutrition. Excess calories, especially from processed foods, can lead to systemic inflammation and obesity.

These processes eventually develop into insulin resistance, a precursor to diabetes," explains Dr. Sud. "Conversely, limiting refined carbohydrates, such as sugary sodas and baked goods, helps prevent insulin resistance.

The pancreas produces the hormone insulin in response to an increase in blood glucose levels, which usually occurs after a meal. Insulin resistance occurs when the body's cells do not respond to insulin properly, leading to high blood glucose levels.

Risk factors for insulin resistance include:

• family history of type 2 diabetes;
• lack of physical activity and overweight;
• unhealthy and unbalanced diet.

Just as a poor diet can cause type 2 diabetes, eating the right foods can help control the disease.

Diabetes is not a sentence: the best foods

"Controlling your carbohydrate intake, choosing foods with a low glycemic index, and a balance of carbohydrates, protein, and healthy fats can help regulate blood sugar levels," says dietitian Chrissy Arsenault.

The glycemic index (GI) is an important indicator that shows how quickly blood sugar levels rise after eating a carbohydrate meal. Foods with a high GI, such as white bread, white rice, and sugar, raise blood sugar levels faster than foods with a low GI, such as oatmeal, apples, and legumes. Low GI foods are best for people with diabetes.

However, GI has its limitations, experts say. Some high-GI foods contain nutrients and can be part of a healthy diet. Therefore, people with diabetes should strike a balance by skillfully combining high-GI foods with low-GI foods.

Below we list the 8 best foods for people with type 2 diabetes, according to experts.

• Green leafy vegetables: cabbage, spinach, herbs

"Leafy greens have a low glycemic index and are rich in fiber, which helps regulate blood sugar," says nutritionist Arsenault. These vegetables also contain iron, magnesium, calcium, vitamins A, K, and B.

According to a 2011 study, an increase in daily consumption of green leafy vegetables by one serving led to a 14% reduction in the risk of type 2 diabetes.

"Try to eat at least half a cup of cooked leafy greens, such as spinach, kale, collards, or any other green," recommends Jean Copeland, a clinical dietitian at the Heart and Vascular Center at Dartmouth Hitchcock Medical Center.

• Whole grain products

Whole grains are more nutritious because they contain more fiber, which is why blood glucose levels rise slowly. A 2018 study showed that eating one serving of whole grain products (rye and whole grain bread, oatmeal, or muesli) daily reduces the risk of developing type 2 diabetes by 11% for men and 7% for women.

"Beware of processed foods that contain whole grains," Dr. Sud urges. "Choose whole food sources such as oats, brown rice, rye, and quinoa," the expert emphasizes.

• Beans and legumes

Beans and legumes, such as lentils and chickpeas, are healthy sources of fiber and protein that help stabilize blood sugar levels by slowing down the digestion of carbohydrates and the release of glucose into the bloodstream. Beans have a low glycemic index, so they don't raise blood glucose levels as quickly as other carbohydrate-containing foods.

According to a 2020 review of studies, regular consumption of 50 g to 190 g of legumes per day improves glycemic control and reduces the risk of cardiovascular disease and mortality among people with type 2 diabetes.

Health experts recommend adding chickpeas or black beans to soup and salad, and eating hummus with crispy raw vegetables.

• Walnuts

According to Dr. Arsenault, nuts such as almonds, walnuts, and pistachios have a low glycemic index and can help improve insulin sensitivity.

A recent review of research shows that eating nuts alone or in combination with high-GI foods reduces blood glucose levels in people with type 2 diabetes compared to eating high-GI foods alone.

Nuts contain nutrients such as monounsaturated and polyunsaturated fatty acids, vitamins E and K, magnesium, copper, potassium, and selenium. For diabetics, experts recommend almonds, pistachios, walnuts, cashews, pecans, hazelnuts, and Brazil nuts.

• Fatty fish

"Fatty fish, such as salmon, mackerel, sardines, anchovies, herring, and trout, are rich in omega-3 fatty acids, DHA, and EPA acids, which can have a positive effect on diabetes and insulin resistance," says Dr. Sud.

Omega-3 fatty acids are beneficial for maintaining heart health. People with type 2 diabetes often have high blood pressure and high cholesterol, which puts them at greater risk of cardiovascular disease and stroke.

Studies show that eating fatty fish at least a few times a week significantly reduces the risk of death from coronary heart disease and heart attack. Fish is also an excellent source of protein, an important macronutrient for people with diabetes.

According to researchers, people with type 2 diabetes should get 20% to 30% of their daily calories from protein.

• Citrus fruits

Citrus fruits contain fiber, vitamin C, and antioxidants that are beneficial for overall health. Oranges, grapefruits, and lemons with a relatively low GI index can help control blood sugar levels, experts say.

Citrus fruits also contain polyphenols, which have antioxidant and anti-inflammatory properties. Studies show that citrus polyphenols have a positive effect on insulin sensitivity and liver glucose metabolism.

• Foods that contain probiotics

Since the gut microbiome plays an important role in insulin sensitivity and blood glucose regulation, people with type 2 diabetes need to include probiotic foods in their diet. According to a 2023 review of studies, probiotic supplements support glycemic control in people with type 2 diabetes.

Dr. Sud recommends that people with diabetes include fermented foods high in Bifidus bacteria in their daily diet: sauerkraut, yogurt, kefir, cottage cheese, and kombucha.

• Chia and flax seeds

"Chia and flax seeds are rich in fiber and omega-3 fatty acids. Because they have a low glycemic index, these foods can help stabilize blood sugar levels," says Dr. Arsenault.

• A study of 77 patients with type 2 diabetes and overweight found that eating 30 grams of chia seeds per day for 6 months helped reduce weight and control glycemia.
• According to another study, flaxseed improves glycemic control and insulin resistance in people with prediabetes or type 2 diabetes.

The 80/20 rule or what foods should you avoid if you have diabetes?

According to experts, people with diabetes should avoid or limit the consumption of certain foods because of their negative impact on blood glucose control. The list of such foods includes:

• alcohol;
• refined carbohydrates (pastries, sweets, white bread, processed cereals)

• drinks with sugar
• salty foods;
• fried foods and other foods high in saturated fat.

Experts advise following the 80/20 rule: 80% of the diet should be balanced meals that contain protein, fiber, healthy fats, and whole grains. And 20% should be your favorite, but not always healthy foods - baked goods, sweets, snacks, salty or fatty foods.

Portion control is crucial for patients with diabetes. Even healthy foods can contribute to weight gain if consumed in excess, experts say. In addition to the recommended foods listed, nutritionists advise tracking carbohydrate intake, combining a healthy diet with physical activity, and practicing mindful eating.