Table of Contents
Before we get to the diabetic friendly foods, let’s learn a little more about this condition. So-called diabetes ‘Mellitus’ is a disorder of the metabolism of glucose. It is quite common in Western countries. In reality, this term includes two diseases whose common characteristic is an elevated blood sugar level.
- Type I diabetes, also known as juvenile diabetes or insulin-dependent diabetes. Due to a viral infection, a toxin, or an autoimmune reaction, all reinforced by a hereditary predisposition, the pancreas’s insulin-producing cells are destroyed. These diabetics tend to be thin and must receive insulin from infancy.
- Type II diabetes, also called adult-onset diabetes or non-insulin dependent diabetes. Its causes are unknown, but it is exacerbated by a diet rich in sweets and refined products and poor in whole grains. The problem with type II diabetes is not the lack of insulin but rather its excessive or inadequate
secretion. However, this excess insulin is ineffective in metabolizing glucose since body cells are not sensitive to it.
Diabetes Can Cause Long-Term Complications
Type II diabetics tend to be obese and present disorders associated with fat metabolism, excess cholesterol, and triglycerides since insulin promotes the synthesis and accumulation of fat. Adult type II diabetics rarely need to be treated with insulin. They normally respond well to an adequate anti-diabetic diet.
Complications of diabetes: Whether or not enough insulin is produced or that produced is ineffective, the blood glucose level is elevated, causing various mid and long-term complications. Obesity, arteriosclerosis, cardiac disease, hypertension, kidney failure, and retinal disorders with vision loss are the most frequent complications of diabetes.
To avoid the complications of diabetes, it is essential to consume diabetic friendly foods and follow a dietetic treatment with frequent blood glucose level control. Diabetics must be constant and careful with their diet for the rest of their lives.
The foods recommended in this table contribute significantly to the control of diabetes and the avoidance of its complications. Therefore, they should be included in any dietetic plan established by a specialist.
Those foods whose use should be reduced or eliminated have been showed to initiate or exacerbate diabetes. The diabetic that bears these simple recommendations in mind will have accomplished much toward control of the disease.
Top Diabetic Supplements
Top Diabetic Friendly Foods
LEGUMES: Despite containing between 20% and 30% carbohydrates, legumes are very well tolerated by diabetics. They help regulate the level of glucose in the blood because of their fiber content and the unique histological structure of their seeds. Therefore, legumes are on the top of the list among diabetic friendly foods.
VEGETABLES: All vegetables are very well tolerated by diabetics and, because of their low-calorie content, they help prevent or treat obesity typical of adult diabetics. Particularly appropriate are: broccoli, cauliflower, all types of cabbage, including sauerkraut, endive, escarole, lettuce, green beans, peas, and cucumber.
WHOLE GRAINS: Studies performed at Harvard University’s School of Public Health confirm the hypothesis that high-sugar and low-whole—grain foods increase diabetes risk. In addition to preventing diabetes, whole grains are well tolerated by these patients and should be used liberally, particularly barley, oats, and wheat.
FRUIT: The idea that diabetics should not eat fruit because of its sugar content is a serious error. Fruits are among the many diabetic friendly foods since it contains antioxidant vitamins that mitigate the course of the disease and protect against the cardiovascular complications that tend to accompany it. The only precautions are the need to control their use to avoid excess sugar, and not to eat dried fruits. Mangos and bananas are the best tolerated.
NUTS: Oil-bearing nuts, as well as sunflower and squash seeds, supply energy in the form of easily assimilated fatty acids, vitamins B and E, and minerals. Since they are also rather poor in carbohydrates, they are easily amongst the great diabetic friendly foods.
ARTICHOKE: The artichoke’s active ingredient, cynarin, is mildly hypoglycemic. It also contains inulin, a carbohydrate beneficial to diabetics that are formed from fructose molecules.
CELERY: Celery helps regulate blood glucose level, reduces cholesterol, and neutralizes excess acids that may be produced in the body because of diabetes.
Onions Help Reduce Blood Glucose
AVOCADO: Avocado helps maintain an adequate blood sugar level, reduces cholesterol, and balances the fat composition in the blood, all of which is particularly beneficial to diabetics.
ONION: Onions help reduce blood glucose in cases of diabetics. They are also blood alkalizers and protect against arteriosclerosis, which is beneficial to the diabetic.
MUSHROOM: Studies carried out with laboratory animals at the University of Surrey (UK) show that mushrooms produce significant improvement in the course of the disease. They also supply proteins, B group vitamins, and very few carbohydrates.
NOPAL: Studies in Mexico show that consumption of the fleshy leaves of the nopal produces a rapid drop in the glycemia level, but only in those with non-insulin dependent diabetes, and never in healthy individuals. That is why this popular Mexican prickly pear is an efficient complement in the treatment of type II diabetes.
POTATO: Potatoes provide complex carbohydrates and fiber, which causes them to release glucose slowly during digestion. In controlled amounts, they are a well-tolerated addition to the list of diabetic friendly foods. Potatoes do not cause abrupt drops in blood glucose levels.
WHEAT GERM: The combined action of vitamin B and E present in wheat germ explains its anti-diabetic effect: 4 or 5 spoonfuls can reduce the glucose level and the need for insulin.
B Group Vitamins are Essential for Glucose Metabolism
GUAR: The gum extracted from the seeds of this Asian tree is used as a treatment for diabetes because it slows the absorption of glucose from other foods and prevents its level from increasing in the blood. Guar is also used as a natural thickening additive. Again, another great addition to the list of diabetic friendly foods.
ANTIOXIDANTS: These protect the cells from the harm occasioned by excess sugar in the extracellular media, and its lack in the intracellular space. Provitamin A, vitamin C, and vitamin E, as well as flavonoids, are the most effective natural antioxidants. They may be taken as supplements, or better still, as part of fresh fruits, vegetables, and nuts.
B GROUP VITAMINS: Vitamins B1, B2, and B6 are essential for glucose metabolism, transforming it into energy. Because of this, diabetics must assure a good supply. Wheat germ, brewer’s yeast, legumes, and nuts are all good sources of these vitamins.
MAGNESIUM: Adult diabetics run the risk of a lack of this mineral involved in insulin production in the pancreas. Wheat bran, nuts, seeds, and legumes are good sources of magnesium.
TRACE ELEMENTS: Chromium, copper, and manganese are in insulin production. Chromium is found primarily in eggs, fresh fruits and vegetables, wheat germ, and brewer’s yeast. Molasses is also rich in chromium and other trace elements, but it must be used with great care in case of diabetes.
FRUCTOSE: Fructose is a monosaccharide sweeter than saccharose or common sugar. It is found naturally in fruits, together with glucose and saccharose. It requires less insulin for metabolism, so diabetics assimilate it more easily than glucose. It is important, however, that fructose not be abused. Its liberal use, isolated from other sugars, produces a variety of disorders such as an increase in triglycerides and uric acid in the blood.
Frequently Asked Questions
Why is a healthy diet so important for people with diabetes?
The foundation of diabetic management is a nutritious diet. Your blood sugar levels are strongly influenced by the food you eat. Eating the correct meals can assist you with the following:
1. Control blood sugar: Carbohydrates raise blood sugar, but some do so more slowly than others. Choosing whole grains, fruits, and vegetables helps prevent spikes and stabilize your levels.
2. Maintain a healthy weight: Losing weight, even just a tiny amount, can significantly improve blood sugar control. Healthy eating often leads to natural weight loss or easier weight management.
3. Reduce risk of complications: Cardiovascular disease and kidney disease are among the many complications that are more common in people with diabetes. Consume an abundance of fresh produce, whole grains, and fruits to lessen the likelihood of these things happening.
4. Feel better: Healthy food choices can boost energy levels, improve sleep, and enhance overall well-being.
What kind of diet should I follow with diabetes?
There’s no one-size-fits-all “diabetic diet,” but some general principles are fundamental:
1. Focus on whole foods: Prioritize fruits, vegetables, whole grains, lean protein, and healthy fats. These foods are packed with nutrients that benefit your health and diabetes management.
2. Limit processed foods: Blood sugar levels can be dangerously spiked by eating processed foods because of the abundance of bad fats, added sugars, and refined carbs.
3. Reduce sugary drinks: Sodas, juices, and other beverages significantly impact blood sugar. Go for plain old water, unsweetened tea, or coffee without sugar.
4. Read food labels: Pay attention to portion sizes and carbohydrate content on food labels. Choose options with lower carbs and higher fiber.
5. Eat with awareness: Eat more slowly and enjoy each bite. This helps regulate hunger cues and prevents overeating.
What specific foods should I eat more of?
1. Non-starchy vegetables: Leafy greens, broccoli, bell peppers, and other non-starchy vegetables are low in calories and carbs but high in nutrients.
2. Whole grains: Whole wheat bread, brown rice, quinoa, and oats contain fiber, which slows down digestion and prevents blood sugar spikes.
3. Fruits: Choose low-glycemic fruits that have a minimal effect on blood sugar, such as berries, apples, pears, and citrus fruits.
4. Lean protein: Fish, chicken, beans, and lentils provide essential nutrients and help you feel full longer.
5. Healthy fats: Avocados, nuts, seeds, and olive oil are rich in unsaturated fats, which benefit heart health and can help manage blood sugar.
What foods should I limit or avoid?
1. Sugary drinks: Sodas, juices, sports drinks, and sweetened coffee beverages are loaded with sugar and should be avoided.
2. Refined carbohydrates: White bread, white rice, pasta, and pastries are quickly digested and raise blood sugar rapidly.
3. Fried foods: Fried foods are a wrong choice for those with diabetes since they are heavy in fat.
4. Processed meats: Sausage and bacon, like other processed meats, are bad for your heart because of all the salt and saturated fat they contain.
5. Sweets and desserts: Although occasional treats are okay, limit sugary desserts and candy as they significantly impact blood sugar.
How can I make healthy eating changes with diabetes?
1. Start small: Don’t try to overhaul your diet overnight. Make small, gradual changes and focus on one thing at a time.
2. Plan your meals: Planning your meals and snacks can help you avoid unhealthy choices when you’re hungry.
3. Cook at home: Cooking gives you more control over ingredients and portion sizes.
4. Find healthy substitutes: Replace unhealthy foods with healthier alternatives. For instance, try baked chips instead of fried ones or fruit salad instead of ice cream.
5. Read recipes: Look for recipes specifically designed for people with diabetes.
6. Seek support: Consult a healthcare provider, such as a certified dietitian, for assistance in developing a dietary plan specific to your needs.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
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- American Diabetes Association: https://diabetes.org
- National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/diabetes
- Academy of Nutrition and Dietetics: https://www.eatright.org
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- American Diabetes Association. (2023, January). 5 tips for eating healthy with diabetes. https://www.webmd.com/diabetes/tips-diabetes-lifestyle
- National Institute of Diabetes and Digestive and Kidney Diseases. (2022, September). Making small changes can have a big impact. https://www.niddk.nih.gov/health-information/diabetes
- American Diabetes Association. (2023, January). Find a diabetes educator. https://diabetes.org
- Academy of Nutrition and Dietetics. (2023, January). Find a registered dietitian. https://www.eatright.org
Last update on 2024-07-23 / Affiliate links / Images from Amazon Product Advertising API