From forbes.com
Among the 10% of Americans living with diabetes, up to 95% have type 2 diabetes, according to the Centres for Disease Control and Prevention (CDC). This chronic condition, which causes blood sugar levels to rise, is linked to serious health issues including heart and kidney disease and vision loss. The good news? You can manage—and even prevent—type 2 diabetes with the right diet.
In this guide, we explore the best foods to support healthy blood sugar levels and manage diabetes, according to experts.
How Does Nutrition Impact Diabetes?
Nutrition is a major driving force behind the development of type 2 diabetes, says Minisha Sood, M.D., a board-certified endocrinologist at Northwell Health’s Lenox Hill Hospital in New York City. In fact, according to a 2023 study, poor diet accounts for nearly 70% of new cases of type 2 diabetes worldwide.
Excessive calories—particularly those from ultra-processed foods—can lead to systemic inflammation and excess body fat, a combination that can lead to insulin resistance, the precursor to diabetes, explains Dr. Sood. Conversely, limiting refined carbohydrates (like sugar-sweetened beverages and baked goods) helps prevent insulin resistance.
The pancreas produces the hormone insulin in response to increased blood glucose levels, which typically occur after a meal. Insulin helps move glucose from the blood into muscle, fat and liver cells, where it is then used as energy or stored for future use. Insulin resistance happens when the body’s cells don’t respond to insulin appropriately, leading to elevated blood glucose levels. Risk factors of insulin resistance include a family history of type 2 diabetes, lack of physical activity and excess weight, although individuals at a healthy weight can develop the condition, too.
Just as poor nutrition can cause type 2 diabetes, eating the right foods as part of a healthy lifestyle can help treat or even reverse the condition.
The Best Foods for People With Diabetes
“Monitoring carbohydrate intake, choosing foods with a low glycaemic index and incorporating a balanced mix of carbohydrates, proteins and healthy fats can help regulate blood sugar levels,” says Chrissy Arsenault, a registered dietitian nutritionist at Trainer Academy in Monument, Colorado.
Glycaemic index (GI) refers to how fast a carbohydrate-containing food causes blood sugar to rise. Foods with a higher GI, like white bread or white rice and sugar, spike blood sugar levels more quickly than low GI foods, like oatmeal, apples and legumes. Low GI foods are often better options for people with diabetes.
Still, the GI of a food is only part of the picture, and it has its limitations. For example, it doesn’t take into account the impact other foods eaten at the same time can have on blood sugar levels. Additionally, GI measurements are typically based on very specific portion sizes. Some high GI foods are rich in nutrients, and can be part of a healthy diet. People with diabetes should aim to combine a high GI food with a low GI one to lower its impact on blood glucose. Carb-counting can also be a useful tool to avoid unwanted blood sugar spikes.
Below, we list eight of the best foods for people with diabetes, according to experts.
Green, Leafy Vegetables
“Leafy greens have a low glycaemic index and are high in fibre, which helps regulate blood sugar levels,” says Arsenault. They also provide essential vitamins and minerals such as iron, magnesium, calcium and vitamins A and K and some B vitamins, adds Dr. Sood.
One older, 2011 study found that increasing daily consumption of green leafy vegetables by approximately one serving caused a 14% reduction in type 2 diabetes risk.
Try eating at least a ½ cup of cooked leafy greens like spinach, kale, chard, collard or mustard greens daily, advises Jean Copeland, a clinical dietitian nutritionist at Dartmouth Hitchcock Medical Centre’s Heart and Vascular Centre in Lebanon, New Hampshire. She suggests scrambling them into eggs, adding them to a stir-fry or soup or preparing them as a side dish.
Whole Grains
Whole grains, or unrefined grains, still have their husk, making them, “chewier, heavier and more filling than refined grains,” says Copeland. They also contain more fibre, which causes blood glucose to rise more slowly than refined grains, she says.
One 2018 study found that consuming a single 16-gram serving of whole grains daily (rye and whole grain bread, oatmeal or muesli) was associated with a reduced risk of type 2 diabetes of 11% for men and 7% for women.
“Be wary of processed foods which claim to include whole grains,” urges Dr. Sood. Instead, choose whole food sources like oats, brown rice, rye and quinoa, she says.
Beans and Legumes
Beans and legumes like lentils and chickpeas are excellent sources of fibre and protein, which help stabilise blood sugar levels by slowing down the digestion of carbs and the release of glucose in the bloodstream, says Arsenault.
Beans are also low-glycaemic, so they don’t raise blood glucose as quickly as other foods containing carbohydrates, says Dr. Sood. In fact, according to a 2020 research review, regular legume consumption of between 50 to 190 grams per day is linked with improved glycaemic control and reduced risk of cardiovascular disease and mortality among individuals with type 2 diabetes.
Copeland suggests adding chickpeas or black beans to a soup or salad or eating hummus with crunchy raw vegetables.
Nuts
Nuts such as almonds, walnuts and pistachios have a low glycaemic index and can help improve insulin sensitivity, says Arsenault. A recent research review shows that eating nuts alone or combined with high GI foods reduced blood glucose levels in individuals with type 2 diabetes (when compared to consumption of high GI foods alone).
Nuts are also high in nutrients, containing monounsaturated and polyunsaturated fatty acids, vitamins E and K and minerals like magnesium, copper, potassium and selenium, adds Dr. Sood. She recommends almonds, pistachios, walnuts, cashews, pecans, hazelnuts and Brazil nuts as good choices for people with diabetes.
Fatty Fish
“Fatty fish (such as salmon, mackerel, sardines, anchovies, herring and trout) are rich in the 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 greater risk of heart disease and stroke.
Research indicates 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 could be due to omega-3s and their ability to decrease inflammation and improve cholesterol.
Fish is also an excellent source of protein, an important macronutrient for people with diabetes, says Dr. Sood. Research suggests people with type 2 diabetes should aim to get 20% to 30% of their daily calories from protein.
Citrus Fruits
Citrus fruits contain fibre, vitamin C and antioxidants that are beneficial for overall health, says Dr. Sood. And with a relatively low GI index, fruits like oranges, grapefruit and lemons can help control blood sugar, adds Arsenault.
Citrus fruits are also high in polyphenols, which have antioxidant and anti-inflammatory properties. Animal studies show that citrus polyphenols have a positive impact on insulin sensitivity and liver glucose metabolism, but more research is needed to determine their effect on humans.
Copeland recommends eating fruit with a meal or snack containing fat and protein.
Probiotic-Containing Foods
Probiotic foods help grow and maintain a healthy gut microbiome, says Dr. Sood. The gut microbiome plays a significant role in insulin sensitivity, appetite and blood glucose regulation—all important aspects of living with diabetes, she says.
A 2023 research review found that probiotic supplementation has a beneficial impact on glycaemic control in people with type 2 diabetes—particularly those with a body mass index (BMI) over 30.
Dr. Sood recommends people with diabetes incorporate fermented foods high in Bifidobacterium like kimchi, sauerkraut, miso, yogurt, kombucha, kefir and natto into their daily diet.
Chia and Flax Seeds
“Seeds (like chia and flax) are high in fibre and omega-3 fatty acids,” says Arsenault, adding that because they have a low glycaemic index, they may help stabilize blood sugar levels, too.
One small study of 77 adults with type 2 diabetes and overweight or obesity found that consuming 30 grams of chia seeds per day for six months helped with weight loss and glycaemic control. Another study found that flaxseed supplementation improved glycaemic control and insulin resistance in individuals with prediabetes or type 2 diabetes.
To reap these benefits, Copeland suggests adding ¼ cup of seeds to your oatmeal or yogurt.
Should Certain Foods Be Avoided If You Have Diabetes?
Dr. Sood points out that certain foods should be avoided or limited by people with diabetes due to their negative impact on blood glucose control. These foods include:
- Alcohol
- Refined carbohydrates
- Sugar-sweetened beverages
- Salty foods
- Fried foods and other items high in saturated fats
She advises following the 80/20 rule: 80% of your food intake should come from whole foods, ideally consuming balanced meals containing protein, fibre, healthy fat and whole grains. Keep your intake of ultra-processed foods and refined sugars or flours as low as possible—no more than 20% of your daily intake (ideally less), notes Dr. Sood.
For people with diabetes, portion control is crucial, says Arsenault. “Even healthy foods can contribute to weight gain if consumed excessively,” she says, recommending the following strategies to maintain a healthy weight and manage blood sugar levels effectively:
- Monitor portion sizes
- Control carbohydrate intake
- Practice mindful eating
- Pay attention to hunger and fullness
- Balance food intake with physical activity
When to Call a Doctor
All people with diabetes should be under the care of a physician, urges Dr. Sood. It’s vital to contact your doctor if you’re experiencing blurry vision, unexplained weight loss, excessive thirst or urination and unexplained fatigue, she says. These are signs of hyperglycaemia, a condition that can cause serious health problems if left untreated.
“Individuals with diabetes should seek advice from a registered dietitian or a health care provider regarding their nutrition plan, especially if they need help with meal planning, managing carbohydrate intake or understanding the impact of specific foods on their blood sugar levels,” says Arsenault.
https://www.forbes.com/health/nutrition/best-foods-for-diabetics/
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