by “Monitoring carbohydrate intake, choosing foods with a low glycemic index and incorporating a balanced mix of carbohydrates, proteins and healthy fats can help regulate blood sugar levels,” says Chrissy Arsenault, registered dietitian nutritionist at Trainer Academy in Monument, Colorado.
Glycemic index (GI) refers to how quickly a food containing carbohydrates causes blood sugar to rise. Among foods with a higher GI, such as white bread or white rice and sugar, they increase blood sugar levels faster than low GI foods, such as oatmeal, apples and legumes. Low GI foods are often better choices for people with diabetes.
Still, the GI of food is only part of the picture, and it has its limitations. For example, it does not take into account the effect that other foods eaten at the same time may 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 high GI food with low GI food to reduce 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 glycemic index and are high in fiber, 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 the consumption of green leafy vegetables by about one serving resulted in a 14% reduction in the risk of type 2 diabetes.
Try eating at least ½ cup of cooked leafy greens like spinach, kale, beets, collards or mustard greens daily, advises Jean Copeland, a clinical nutritionist at Dartmouth Hitchcock Medical Center’s Heart and Vascular Center in Lebanon, New Hampshire. She recommends 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 pulp, which makes them “sharper, heavier and fuller than refined grains,” says Copeland. They also contain more fiber, which causes blood glucose to rise more slowly than refined grains, she says.
One 2018 study found that eating a single 16-gram serving of whole grains daily (rye and whole grain bread, oatmeal or muesli) was associated with an 11% reduced risk of type 2 diabetes for men and 7% for women.
“Beware of processed foods that claim to include whole grains,” advises 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 great sources of fiber and protein, which help stabilize blood sugar levels by slowing the digestion of carbs and the release of glucose into the bloodstream, says Arsenault.
Beans are also low-glycemic, so they don’t raise blood glucose as quickly as other carbohydrate-containing foods, says Dr Sood. In fact, according to a 2020 research review, regular consumption of legumes between 50 and 190 grams per day is linked to improved glycemic control and reduced risk of cardiovascular disease and mortality among individuals with type 2 diabetes.
Copeland recommends adding chickpeas or black beans to a soup or salad or eating hummus with crunchy raw vegetables.
Nuts
Nuts like almonds, walnuts and pistachios have a low glycemic index and can help improve insulin sensitivity, says Arsenault. A recent research review shows that eating nuts alone or in combination with high GI foods reduced blood glucose levels in individuals with type 2 diabetes (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 such as 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 (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, which puts them at greater risk of heart disease and stroke.
Research shows that eating fatty fish at least a few times a week significantly reduces the risk of death from coronary artery disease and heart attack. This may be due to omega-3s and their ability to reduce inflammation and improve cholesterol.
Fish is also an excellent source of protein, an important macronutrient for people with diabetes, says Dr Sood. Research suggests that 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 which 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, says Arsenault.
Citrus fruits are also high in polyphenols, which have antioxidant and anti-inflammatory properties. Animal studies show that citrus polyphenols have a positive effect 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 that contains fat and protein.
Foods containing Probiotic
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 effect on glycemic control in people with type 2 diabetes – especially those with a body mass index (BMI) over 30.
Dr. Sood recommends people with diabetes high fermented foods i 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 fiber and omega-3 fatty acids,” says Arsenault, adding that because they have a low glycemic index, they may also help stabilize blood sugar levels.
One small study of 77 adults with type 2 diabetes and overweight or obesity found that eating 30 grams of chia seeds per day for six months helped with weight loss and glycemic control. Another study found that flaxseed supplementation improved glycemic control and insulin resistance in individuals with prediabetes or type 2 diabetes.
To get these benefits, Copeland recommends adding ¼ cup of seeds to your oatmeal or yogurt.
