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Foods for a Healthy Diabetic Diet

One of the most important elements in diabetes management is diet because it is food and eating practices that affect blood sugars the most. An unhealthy type 2 diabetes specific diet will lead to out of control blood sugar, which greatly increases risks for heart disease, stroke, neuropathy, retinopathy, kidney disease, and premature death.

Diet is of utmost importance to the overweight or obese. According to the Centers For Disease Control, even a 5% to 7% loss in bodyweight can prevent or delay the onset of type 2 diabetes in the overweight. Thousands of people have reversed their type 2 diabetes with significant weight loss following bariatric surgery. For these reasons, a nutritionist can be the greatest asset in diabetes management.

Diabetes’ direct relationship to diet, food intake, and weight control naturally leads to the exploration of which plant foods best assist with managing the disease and controlling weight.

Diabetics experience the best outcomes with blood sugar control and maintaining a healthy weight when they eat a low glycemic index and high fiber diet, which includes lean meats and other natural protein sources (legumes, beans, nut butters, nuts, and tempeh), healthy whole grains, fruits and vegetables.

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Plant Foods

Some plant foods do offer greater benefits for diabetes management than others do.

In general, caloric intake naturally drops with a plant-based diet. The way the body assimilates plant-based calories differs significantly from the way processed foods and meat dense meals are assimilated. More of the food goes toward immediate maintenance and energy. The higher fiber content of fruits and vegetables slows digestion and the flow of glucose into the bloodstream.

The complex carbohydrates of fruits, vegetables and grains must be broken down by the digestive system and less of the food converts to sugar which is stored as fat when not needed by the body. There is also less fat presented in meals with this type of diet; fat is quickly stored if the body does not need it immediately. This storage presents itself as weight gain when the intake outpaces the body’s needs.

The following plant foods provide many desirable benefits for type 2 diabetics. Plant foods generally contain higher fiber content which typically indicates a lower glycemic index; any sugars these plant foods may contain are released more slowly due to their high fiber content. They also contain significant amounts of vitamins, minerals, and antioxidants, which support metabolic function and treat the symptoms and conditions associated with diabetes.

Apples: When eaten with the skin, apples provide four grams of fiber making them filling and dampening their sugar’s impact on blood glucose levels. Wash them well if you are not able to pick up organic apples. They are on the Environmental Working Groups list of high pesticide exposure fruits and vegetables. healthy-foods-for-diabetic-diet

Avocados: The high monounsaturated fat content of avocados slows digestion and blood sugar release. A diet high in good fats may also help improve insulin sensitivity over time. Diabetics are also at a higher risk for heart disease, and regular intake of healthy fats promotes heart health. 

Barley: As a high fiber whole grain, barley is absorbed more slowly by the body. Including it in meals can lower post dinner blood sugar levels up to 70%.

Beans: Beans bring both protein and fiber to meals, which keep post meal blood sugar levels steady. Pinto, kidney, and black beans are high in soluble and insoluble fiber and beans are a healthier fat protein than animal fats like beef.

Berries: Berries provide a sweet treat packed with fiber, which lessens their impact on blood sugar. Berries contain antioxidants, which prevent oxidative damage to tissues caused by diabetes. The darker colored blue and red berries also contain anthocyanins, which are believed to boost insulin production. control-blood-sugar

Broccoli: This vegetable is a nutrient powerhouse containing a days’ worth of Vitamin C, other antioxidants, chromium, and fiber. It supports overall health and the chromium supports long-term blood sugar management. This green vegetable, like others is very low in calories and can be enjoyed in abundance.

Carrots: A high beta-carotene content and low sugar levels make this a go to vegetable for people managing diabetes. Beta-carotene is linked to lower diabetes risk and improved blood sugar control.

Nuts and seeds: Rich in protein, fiber, and monounsaturated fats, nuts and seeds are filling, digest slowly, and have a low impact on blood sugar levels.

Oatmeal: Whole oats, steel cut varieties are best, are complete whole grains, which slow the digestion process and the absorption of sugars into the bloodstream.

Olive Oil: Olive oil provides anti-inflammatory nutrients. It is a heart healthy oil, a critical consideration for diabetics. Olive oil also contains oleic acid that may help reverse insulin resistance.

Kale and Leafy Greens: Greens are some of the most beneficial plant foods that contain important antioxidants along with fiber and potassium. They are so low in calories that they can be eaten in abundance for effective weight management. Spinach, Kale, collard greens, and Swiss chard are all excellent additions to a type 2 diabetes friendly diet.

These plant foods provide high nutritional value. These foods are easy to find and  can be prepared in a number of ways to add to variety to the diet and replace other unhealthy food choices.  Following a healthy diabetic diet can help control blood sugar and help you lose weight.

 

References

“Diabetic Diet” MedlinePlus 

https://medlineplus.gov/diabeticdiet.html 

“Best and Worst Foods for a Diabetic Diet” WebMD;

Medically Reviewed by Brunilda Nazario, MD on January 18, 2024

https://www.webmd.com/diabetes/diabetic-food-list-best-worst-foods

“Diabetes Diet, Eating and Physical Activity” National Institute of Diabetes and Digestive and Kidney Diseases

https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

“Diabetes Diet – Create your healthy-eating plan” Mayo Clinic

https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295

 

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Healthy Cooking Club or its staff.

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