Diabetic-Friendly Foods

by | Nov 2, 2021 | Diabetes, healthy eating, Independent Living

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Deciding what to eat when struggling with diabetes can be tricky. It’s important to incorporate key nutrients in your diet while also maintaining healthy blood sugar levels. You’ll want to center your diet mainly around fruits, vegetables, starches, and lean protein. Fresh fruits that are low on the glycemic index, such as blueberries, can be a great sweet treat for diabetics while also providing fiber, vitamins, and minerals. Fresh veggies, such as leafy greens, are also rich in fiber and can be consumed raw or cooked. A lot of people assume all carbohydrates and starches are bad for diabetics, which isn’t necessarily true. Our bodies need carbohydrates to function, just make sure you’re eating whole grains such as rice, oatmeal, and quinoa. When it comes to protein, it’s important to purchase pasture-raised meat and wild-caught fish to get the best quality nutrients. I’ve created a list below which discusses the top diabetic-friendly foods you’ll want to pick up on your next grocery trip.  

  1. Fatty Fish

Salmon, sardines, herring, and mackerel are full of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats help promote heart and brain health while also regulating your blood sugar. Try to avoid fried fish, which contains saturated and trans fats. Instead try baking or grilling your fish.

 2. Beans Kidney beans, pinto beans, and black beans are a great source of plant-based protein jam-packed with iron, potassium, and magnesium. Beans are a complex carbohydrate, so they’re digested slower and therefore help maintain blood sugar levels. You can easily incorporate beans into a variety of meals such as chili or a salad, just make sure there aren’t any unnecessary added salts.

3. Avocados Rich in fiber and unsaturated fats with less than 1 gram of sugar per serving makes avocados the ideal snack for diabetics. Similar to beans, the high-fat content in avocados slows the digestion of carbohydrates, which in turn helps keep blood sugar levels stable. Try adding some avocado as a side to your eggs for breakfast or chopping it up into a salad.

4. Walnuts Walnuts are high in fiber and alpha-lipoic acid (ALA), while low in net carbs. Research has shown that eating walnuts may reduce LDL (bad) cholesterol and lower blood sugar levels. Try sprinkling some unsalted raw walnuts onto your oatmeal or salad to get your daily dose of nuts.

 5. Sweet Potatoes If you’re craving something sweet or starchy, sweet potatoes are a great option for diabetics in moderation. Sweet potatoes have a lower glycemic index than white potatoes, plus they’re rich in fiber, vitamin A, vitamin C, and potassium. Japanese sweet potatoes and purple sweet potatoes are the best options for diabetics, and remember to boil the potatoes to get the most nutrients.  

Sources: American Diabetes Association. Healthy Food Choices Made Easy. Retrieved from https://www.diabetes.org/nutrition/healthy-food-choices-made-easy Nazario, B. (2018, December 10). Diabetic Food List: Best and Worst Choices. Retrieved from https://www.webmd.com/diabetes/diabetic-food-list-best- worst-foods Sissons, B. (2019, February 12). 10 best foods for diabetes: What to eat and avoid. Retrieved from https://www.medicalnewstoday.com/articles/324416 Spritzler, F., & Kelly, E. (2020, September 21). The 16 Best Foods to Control Diabetes. Retrieved from https://www.healthline.com/nutrition/16-best- foods-for-diabetics Ware, M. (2019, April 18). 10 diabetes superfoods: Walnuts, avocado, Ezekiel bread, and more. Retrieved from https://www.medicalnewstoday.com/articles/317112  Whelan, C. (2019, July 1). Are Sweet Potatoes a Healthy Food Choice If You Have Diabetes? Retrieved from https://www.healthline.com/health/diabetes/sweet-potato-diabetes