The Worst Foods for Diabetics (and What to Eat Instead)
In 2015, over 9 percent of Americans had diabetes, and that number has only continued to grow. Diabetes is a chronic disease that influences the body's response to insulin, and once people get diagnosed with the condition, their diet significantly changes.
It may surprise you to learn that some foods that appear healthy are actually detrimental. Many contain hidden sugars, preservatives and salts that can be hard to spot on the nutritional label.
Read on for the worst foods for diabetics.
Diet Soda is Just as Bad as Regular Soda
Most people know that soda doesn't fit into a diabetic diet, but did you know diet soda carries risks as well?
Research by the American Diabetes Association (ADA) found a consistent link between diet drinks and diabetes. Participants who drank it daily had a 67 percent higher chance of type 2 diabetes, high blood sugar levels, belly fat and metabolic syndrome.
Another study in Clinical and Experimental Ophthalmology linked diet soda to a higher risk of diabetic retinopathy. This damages the blood vessels around the eyes and may cause diabetics to go blind.
Do yourself a favor and avoid diet sodas.
Avoid Most Artificial Sweeteners
Although artificial sweeteners advertise themselves as "diabetic-friendly," research has found the opposite. In 2018, researchers discovered artificial sweeteners contribute to diabetes and obesity more than most people think. They affect your blood glucose and blood vessels in a way that only harms your insulin.
The good news: some artificial sweeteners are safe for diabetics. Stevia and tagatose have not harmed blood glucose levels in studies. If you have questions, talk to a doctor or nutritionist about choosing the healthiest sweetener substitutes.
Honey's No Better Than Sugar
Some people think honey is safe for diabetics because it has a slightly lower glycemic index than sugar, but it's hardly different from other added sweeteners. In 2014, research in the Journal of Medicinal Food found it raises a person's blood sugar just 30 minutes after eating.
Dr. M. Regina Castro of the Mayo Clinic says there is no advantage substituting honey for sugar. You may receive some more nutrients than table sugar, but that's about it. Like any added sugar, honey should be consumed in moderation.
Drop Low-Fat Milk; Go High-Fat
Health experts have debated over the best type of milk for decades. Although diabetes researchers once recommended a low-fat diet, this is no longer the case.
Low-fat milks supply less fat, but replace it with sugar; registered dietitian Nicole Anziani has explained that this can spike your blood sugar.
Plus, high-fat milks may reduce a person's chances of developing diabetes. In 2014, Swedish researchers connected high-fat dairy to a lower risk of diabetes. They can also help people with pre-diabetes. Other studies have called high-fat milk "neutral" in the development of diabetes, but low-fat milks aren't as healthy.
The Downside Of Canned Fruits And Vegetables
Canned fruits and vegetables are a subject of debate in diabetic diets.
On the one hand, research in the American Journal of Lifestyle Medicine noted that canned produce has the same nutritional value as fresh produce. On the other hand, canned fruits and vegetables have more sugar and salt, respectively; canned fruit has added sugars as preservatives, while canned vegetables have more sodium.
On top of this, cans contain bisphenol A (BPA), which, in 2015, researchers linked to higher rates of type 2 diabetes. You'll have to decide whether the convenience of canned foods is worth the risk.
Never Choose Fat-Free Salad Dressings
People with diabetes may pick up "light" or fat-free salad dressings to be healthier, but these dressings do the opposite. In fact, full-fat dressings contain healthy fats that help the body to absorb nutrients.
Integrative medicine physician Irina Todorov says that olive oil and vinegar aid people with diabetes and pre-diabetes, while small studies assert salad dressings can improve glucose levels. In the European Journal of Clinical Nutrition, researchers wrote salad dressing can actually help blood glucose levels.
If you buy low-fat salad dressing, you'll miss out on those benefits.
Flavored Yogurt Isn't as Healthy as Plain Yogurt
In 2015, a meta-analysis in PLoS ONE concluded that yogurt is healthy for diabetes - but this review only focused on whole, unsweetened yogurt.
Flavored and fruit-filled types are packed with added sugars, according to registered dietitian Despina Hyde Gandhi. Although most dairy products have a low glycemic index, add-ons like granola, syrups and fruit raise the index.
Buy plain, non-flavored yogurt, and add fresh fruits and nuts to flavor it yourself. Registered dietitian Heather Cunningham recommends checking the label and going for varieties with less than 20 grams of carbs and no added sugars.
Some Cheeses Work, But Not High-Salt Cheeses
Cheese can help a diabetic diet. In The American Journal of Clinical Nutrition, a study found it can lower a person's chances of developing type 2 diabetes.
But not all cheeses are created equal. Some have much higher sodium than others. For instance, mozzarella has four milligrams of salt per ounce, while feta has 316 milligrams per ounce. Some cheeses also have more nutrients than others. Parmesan and Monterey Jack are high in protein, while Provolone offers more calcium than others.
Search for low-sodium varieties whenever possible, and always check the label.
Skip Lattes, Cappuccinos and Other Coffee Drinks
Drinking coffee doesn't raise one's risk of diabetes, but, for diabetics, caffeine can destabilize blood sugar. According to a 2008 study, 250 mg of caffeine increases your blood sugar by 8 percent. For those with insulin sensitivity, this is something you want to avoid.
Coffees with milk, cream and syrup are worse for diabetics, says Diabetes UK. Even smaller sizes contain over ten teaspoons of sugar. The best option for diabetics is to drink black coffee and enjoy decaffeinated coffee whenever possible.
Why Bagels Are Worse Than a Slice of Bread
Believe it or not, bagels don't have the same nutritional value as bread. Most are made with refined grains and contain far more carbohydrates than regular bread. According to Dr. Matthew Freeby, a director of the Gonda Diabetes Center at UCLA, these carbs are a recipe for blood sugar spikes.
To put this into perspective, one bagel has the same amount of carbs as four to six slices of bread. Yikes! Even whole-grain bagels have a dangerously high amount of carbs for diabetics. Do yourself a favor and eat bread, instead.
Dried Fruit Isn't as Safe as Fresh Fruit
Diabetics can eat certain fruits, as they're part of a healthy diet, but they should avoid dried fruit because they are highly concentrated forms of whole fruit.
"In these concentrated forms, everything goes up," says nutritionist Rupali Datta. "The sugar levels, the glycemic index."
Since dried fruits are smaller than fresh ones, people tend to eat more. For instance, a cup of fresh grapes has 27 carbs, but a cup of raisins has 115 carbs. Diabetics are far more likely to receive a blood sugar spike from dried fruits.
You Shouldn't Eat Most Fast Food Meals
While diabetics can eat fast food, most of it doesn't help their condition.
"[Fast-food meals] high in sodium, carbs, and unhealthy saturated fat," says Sandra Arevalo, a spokeswoman for the American Association of Diabetes Educators (ADCES).
Many meals with fries and a soda have over 1,000 calories. Fortunately, many restaurants now offer salads and low-carb sandwiches. The American Diabetes Association provides some tips for eating out:
-Get the smallest sized lunch
-Replace soda with water
-Swap the side of fries or share with someone else
Most Cereal Bars Aren't Healthy
While cereal bars are gradually becoming healthier, some are still similar to candy bars.
According to Diabetes UK, cereal bars contain healthy complex carbs and simple carbs, including fructose and glucose, which transform into sugar in your body. If you're a diabetic, you don't want a sugar-filled cereal bar to spike your blood glucose.
Some of the more popular cereal bar brands (think Nature Valley, Cliff and Quaker Oats) have too much sugar and fat for diabetics. Instead, Torey Armul, a spokesperson for the Academy of Nutrition and Dietetics, recommends eating nuts and fruit.
Good Muffins vs Bad Muffins
Another grab-on-the-go item that diabetics should avoid are muffins. While whole-grain options contain essential vitamins, minerals and fiber, muffins made of white flour are simply bad news.
If you can't imagine a morning without a muffin, opt for one made of whole grain, which studies show may help lower the risk of glucose tolerance worsening in diabetics, according to a 2012 study by The American Journal of Clinical Nutrition.
Don't Trust Energy Drinks
With high levels of sugar and caffeine, energy drinks are a bombshell for diabetics.
In 2015, researchers reported that these drinks spike insulin and blood sugar, even in teenagers. One beverage can raise your blood glucose by up to 30 percent!
Scientists from the University of Calgary say energy drinks increase the risk of metabolic syndrome, even in children. To make matters worse, many companies don't reveal all of their ingredients, meaning many people don't know what they're drinking.
Stay safe, rather than sorry, and avoid energy drinks.
Oatmeal is Healthy, But Flavored Oatmeal Isn't
On its own, oatmeal makes a healthy meal for diabetics - raw oatmeal contains healthy fiber and grains for a diabetic diet - but instant oatmeal with added flavors ruins all the benefits.
Registered dietitian Leah Kaufmam warns people with diabetes to steer clear of flavored oatmeals, such as "Maple Brown Sugar." These flavors usually have sweeteners, preservatives and added sugars that harm blood sugar levels. You can eat instant oatmeal, but choose the unsweetened variety. Flavor it yourself with fresh fruits, nut butter and diabetic-friendly artificial sweeteners.
French Fries: The Least Healthy Side Dish
Potatoes themselves are high in carbs, but this gets worse after they're fried. Vegetable oils in frying fill fries with trans fats, and they're all simple carbs. Both will raise your blood sugar and keep it elevated for a long time, says registered dietitian Lori Zanini. She calls it "a tough combination for diabetics."
A small serving of fries has 33 grams of carbohydrates and a high glycemic index. The body could handle French fries if they had more fiber, but they don't. Avoid French fries if you have diabetes.
Most Sports Drinks Aren't Diabetes-Friendly
Packed with electrolytes, sodium and minerals, sports drinks are designed to rehydrate you quickly, but people with diabetes should double-check the label.
According to ADW Diabetes, most sports drinks contain high levels of carbs, sodium and caffeine - all of which diabetics should avoid. That said, you can find some diabetes-approved electrolyte drinks on the market. Look for ones with a low glycemic index, zero sugar and low caffeine.
Many popular brands, such as Gatorade and Powerade Zero, aren't fit for people with diabetes. If you're concerned, talk to your doctor.
The Worst Meat for Diabetics: Processed Meats
Diabetics can eat meat, but they should avoid processed meats.
In 2010, Harvard researchers reported processed meats raise your risk of type 2 diabetes by 19 percent, and the high sodium and chemical preservatives harm people with diabetes. In this study, fresh red meat didn't worsen diabetes; only processed beef did.
An Israeli study found that processed meats increase insulin resistance and the risk of non-alcoholic fatty liver disease. Theses risks heighten with the number of meats that you eat.
If you dish out small portions, you may remain healthy.
Orange Juice Has More Sugar Than Fruit
Diabetes professionals have debated the safety of orange juice.
On the one hand, most juices have high amounts of carbs, calories and sugar. As such, registered dietitian and nutritionist Lynn Grieger doesn't recommend these kinds of juices for type 2 diabetes.
On the other hand, 100-percent orange juice has more fruit than added sugars. A 2019 study in Nutrients asserted orange juice has the same positive effect on insulin as whole oranges.
If you drink orange juice, do so in moderation and buy a low-sugar variety.
Potato Chips Are Addictive
Potato chips aren't the worst snack, but they aren't the best, either. Most of the time, they're fried and salted. Too much salt can raise your blood pressure, and diabetics should avoid it, says Diabetes UK.
Another risk, according to Diabetes Self-Management, is that most people eat more than one serving. Chips are easy to over-indulge. Research in the Journal of Nutrition reports that high-sodium foods make us want to eat more. In short, potato chips are addictive.
The National Diabetes Information Clearinghouse recommends eating baked chips in moderation.
Pre-Packaged Baked Goods Don't Help Diabetes
Despite what some people think, diabetics can eat some baked goods, but pre-packaged pastries and sweets are often more dangerous than freshly-baked ones. These have more sugar from preservatives, and they're also made with refined carbohydrates.
Registered dietitian Amy Kimberlain, a spokeswoman for the Academy of Nutrition and Dietetics, says refined carbs transform into sugar inside the body. This produces more insulin, which diabetics don't need more of.
There are plenty of diabetic-friendly pastries out there, but avoid the pre-packaged ones, unless you know that you can eat them.
Fruit Smoothies Can Cause Spikes in Blood Sugar
A fruit smoothie may sound like a healthy and refreshing option for a snack or breakfast, but diabetics should be extra cautious - if not avoid them completely. That's because the sugar and carbohydrate count in the blended drink climbs with every ingredient, and that's bad for blood sugar.
Isabel Smith, MS, RD, CDN, says, "Smoothies can be large whacks of carbs and sugar, especially if there's no protein or healthy fat that acts similarly to fiber to slow digestion and prevent blood sugar from spiking."
Avoid Char-Grilled Meat At The BBQ
We've mentioned that processed meats can be harmful to diabetics, and here's another type of meat to avoid that may be surprising.
Dietitians warn diabetics against eating meat that's char-grilled. Burnt meat is high in advanced glycation end products, which can cause insulin resistance while damaging cell receptors.
If your meat patty comes off the BBQ well-done, the American Diabetes Association recommends that diabetics remove the pieces that are blackened.
Enjoy The Smell, But Don't Eat Cinnamon Rolls
Le'ts be honest, the smell of cinnamon rolls wafting through the house in the morning is divine. It's okay for everyone in the family to enjoy the smell and the moment, but diabetics should opt for a healthier alternative, rather than fill their plate with a frosted cinnamon roll.
Jackie Newgent, RDN, CDN, says, "Cinnamon rolls [...] can contain more saturated fat and added sugars than people with diabetes should have in an entire day."
Replace White Bread with Wheat Bread
Despite what some believe, people with diabetes can eat bread. The American Diabetes Association actually encourages it, but only if you eat whole grain bread in moderation.
Due to its high glycemic index, white bread raises peoples' risk of diabetes, according to research in Diabetes Care. Registered dietitian Susan Weiner says that whole-grain bread has higher fiber, which improves your body's glycemic response. Since white bread doesn't have that, it's more likely to spike blood sugar.
You can buy whole-grain options for your favorite breads, including sourdough and rye.
Country Fried Steak is a Fat Pill
Some foods on this list aren't blatantly harmful to diabetics, with perhaps just one component pushing the food or drink over the edge, like orange juice. However, country fried steak isn't one of them.
This beloved menu item is full of red flags for a diabetic's diet. The white flour breading basically acts as glue in your intestines, and the steak it's encasing is full of high-fat.
Your health will thank you for avoiding this dish.
Sugar-Free Coffee Creamers Aren't the Solution
Many know sweet coffee drinks raise blood sugar, but what about coffee creamer? Can you use a sugar-free substitute? Registered dietitian and nutritionist Alison Massey says no.
Sugar-free creamers contain artificial sweeteners that still harm blood glucose levels in diabetes. The best option for diabetes, Massey says, is plain half and half. It has a bit of fat, but that's preferable to the high sugar in most coffee creamers.
If you need some sweetness in your coffee, try a safe artificial sweetener, such as Stevia.
Cut Out or Moderate Most Cereals
Breakfast cereals can be diabetes-friendly... If they contain whole grains and fiber. Cereals with refined grains and high amounts of sugar are a recipe for disaster.
Diabetes UK cautions diabetics against high-sugar cereals, such as Frosties, which have a whopping 37 grams of sugar per serving. Dietitian Palinski-Wade recommends whole-grain, low-sugar cereals. Brands with added fiber, like bran, help the body process sugar and stabilize insulin levels.
Some brands, such as Cheerios and Shredded Wheat, should be eaten in moderation. They may not have high sugar, but they have high carbs.
Safe vs Unsafe Popcorn
By itself, popcorn is a safe diabetes snack; according to the US Department of Agriculture (USDA), it has high fiber and a low glycemic index.
The problem arises when you top it with flavors. Salt, butter, caramel and cheese can spike blood sugar and blood pressure. Registered dietitian Jill Corleone of SF Gate recommends staying away from pre-packaged popcorn, which often contains too much sugar and salt. Look for air-popped popcorn or "light" versions. If you need a topping, use a diabetes-safe cheese or combine the popcorn with a safe snack like nuts.
Treat Nutella Like Any Other Dessert
Nutella markets itself as a healthy alternative to most sweets because it is made with cocoa and hazelnut, but the Diabetic Health Clinic disagrees. Store-bought Nutella has as many added sugars (if not more) as other dessert foods, and it also has quite a bit of fat from vegetable oils.
In Nutella, "sugar and palm oil are the first, and most prevalent, ingredients instead of hazelnuts, which can promote high blood sugar and inflammation," explains registered dietitian Jenna Braddock.
Other chocolate-hazelnut spreads likely have the same ingredients. However, you can make some diabetes-safe chocolate spreads at home.
Diabetics Shouldn't Attend Happy Hour
Drinking with diabetes is tricky. On the one hand, American Addiction Centers confirm that drinking contributes to diabetes. According to WebMD, moderate consumption raises your blood sugar. If you drink too much, your blood glucose will drop, which is incredibly dangerous for people with diabetes.
However, diabetics can safely drink in moderation, according to the American Diabetes Association. Women can have one serving, while men can have two.
A single serving is smaller than most people think: only 12 ounces of beer and five ounces of wine. If you're going to drink, be careful.
Saltine Crackers Aren't as Healthy as Other Snacks
There are plenty of diabetic-friendly crackers out there, but saltines aren't one of them.
According to Diabetes Meal Plans, saltines are made with enriched flour. This is a type of refined grain that converts to sugar inside the body. For diabetes, you should buy whole wheat crackers.
Saltines also contain partially hydrogenated oils, including soybean and cottonseed oils. These oils increase inflammation in the body and cause people to gain weight.
And we haven't even touched upon the salt yet! If you want a safe cracker for diabetes, don't choose saltines.
Double-Check Your Chocolate Milk And Hot Chocolate
Chocolate isn't the diabetes death pill that some people consider it to be. Diabetes UK says cocoa powder has some health benefits for blood pressure levels.
Technically, you can drink diabetes-safe chocolate milk, but many store-bought chocolate milk and hot chocolate mixes have too much sugar. If you buy a high-sugar chocolate mix, you'll receive too much carbs from the milk and a blood sugar spike.
Instead of buying a mix from the store, make your own with raw cocoa powder and a diabetes-safe sweetener.
Jams and Jellies Are More Sugar Than Fruit
Fruit provides natural sugars that can benefit people with diabetes. However, jellies and jams are more sugar than fruit. They're preserved by heating sugar with fresh fruit, and one tablespoon of jam contains 10 grams of sugar on average. If you spread jam on toast, you'll add sugar to more refined sugars, says registered dietitian Nicole Anziani.
Don't be fooled by the "no sugar" label, either. According to Diabetes UK, some brands will replace sucrose with fructose (another type of sugar), and call the jam "sugar-free." If you want a diabetic jam or jelly, make one at home.
The Least Healthy Vegetable Oil for Diabetics
When it comes to cooking oils, not all fats are created equal.
Researchers at the University of California, Riverside, found the worst for diabetics to be soybean oil. In animal studies, it increased body weight by 25 percent - far more than other cooking oils.
While buying oils, watch out for a label that says "partially hydrogenated." In 2017, scientists learned these varieties - corn, canola and safflower - rob peoples' motivation to exercise. The more fats people consumed, the less they partook in healthy, diabetes-fighting habits.
Pretzels Aren’t Worth the Harm Done
Pretzels are one of those foods that are also a favorite for some people. They’re an easy on-the-go snack that you might have found in your lunch pail, but now that we’re older and know better, it’s time to ditch this salty snack.
Even the naked eye can see that pretzels are packed with salt and sodium, and mainly consist of carbs. This flavor isn't worth the harm to your heart when it comes to pretzels. The refined carbohydrates can cause blood sugar to spike with just one serving.
Frozen Dinners Raise the Risk of Heart Attack
When given the option, it’s always best to choose health over convenience. If you agree, it’s time to cross frozen dinners off your shopping list.
Dieticians often stress the importance of diabetics monitoring their sugar intake, but don’t forget about foods packed with salt. The preservatives and added flavors in frozen dinners send the salt levels skyrocketing.
All this added sodium is harmful to diabetics, causing their blood pressure to rise and raise the risk of heart attack.
Gluten-Free Doesn’t Always Mean Good
In recent years, “gluten-free” has nearly become synonymous with “healthy,” but consumers, especially diabetics, should be aware that foods labeled as such aren’t necessarily healthy, and the portion size can have you fooled into consuming more carbohydrates.
Because of the way they’re made, gluten-free foods are often more dense with carbohydrates and other ingredients that diabetics should avoid. If you do select gluten-free food, take note of the portion size and limit yourself accordingly.
Bottled Tea is Hiding Two Things
Tea is bad?! Yes and no; hear us out.
On its own, tea is beneficial to health, including diabetics. It’s the bottled tea that we need to keep a closer eye on. When picking up a refreshing drink on the go, take a minute to consider the label, and see the sugar count - some bottled teas are shockingly high in sugar.
Also, make note of the serving size. Some of these bottled teas come in oversized cans that can lead the consumer to finish the entire drink, rather than capping it and saving the rest for later.
Dark, Leafy Vegetables Are a Good Way to Go Green
Now that we've discussed the worst foods for diabetics, let's highlight some delicious options you can buy at the grocery store.
Dark leafy vegetables, such as spinach and kale, are healthy for diabetics, with their greatest strength being their high level of vitamin C. In 2015, researchers found vitamin C reduces inflammatory markers and blood sugar. Published in Drug Design, Development, and Therapy, the study suggested that leafy greens may reduce symptoms in people with type 2 diabetes.
Leafy greens are packed with minerals while being low in calories and carbs. Another study by the University of Lanchester concluded that eating more of them reduces one's risk of type 2 diabetes. Spinach, cabbage and kale will work wonders in a diabetic diet.
Peanut Butter Can Prevent Blood Sugar Spikes Later On
Natural peanut butter is a low glycemic food, and it's also quite filling.
Registered dietitian Erin Spitzberg recommends peanut butter, since it "will slow digestion and keep you full a little longer." The gradual digestion will also prevent blood sugar spikes later in the morning.
During a pilot study in 2018, adults who consumed two tablespoons of peanut butter with white bread and apple juice experienced a less extreme blood sugar spike. (However, Spitzberg recommends, instead, to spread peanut butter over your preferred whole grain toast or oatmeal.)
It Can Be Beneficial to Drink Milk in the Morning
For a long time, experts have debated over milk's effect on diabetes, but more and more studies are finding a positive link between the two.
In the Journal of Dairy Science, a 2018 study found that eating breakfast with milk may help diabetic people throughout the day. The protein makes you feel fuller later, which regulates both blood sugar and appetite. Researchers paired milk with a high-carbohydrate cereal and found promising results.
In 2016, scientists at Tel Aviv University reported that dairy products control blood sugar more effectively than eggs and soy.
Don't Worry About Sweet Potatoes
Unlike other starchy foods, sweet potatoes can help reduce diabetic symptoms. Registered dietitian Leah Kaufman says they have lower GI than white potatoes, so eating a medium-sized potato can regulate your blood sugar. They also provide anti-diabetic minerals, such as vitamin C, iron and fiber.
However, sweet potatoes' GI changes depending on how you cook them. In a 2011 study in the Journal of Nutrition and Metabolism, researchers report that boiled sweet potatoes have the lowest GI. Roasting increased sweet potato GI more than any other method, although frying was a close second.
A Few Berries Can Go a Long Way
Whether you prefer strawberries, blueberries or raspberries, all help to combat diabetes. In the journal Obesity, researchers from the Illinois Institute of Technology stated that berries benefit insulin resistance. In particular, those who ate two cups of raspberries a day had lower glucose concentrations.
Even a small amount can help reduce the risk of diabetes. In a Chinese study, those who ate 17 grams of berries had a 5-percent drop in their risk of type 2 diabetes. That's equal to 13 blueberries, nine raspberries, two blackberries and one large strawberry.
Eggs Can Be Good for Cholesterol
For years, eggs have been demonized for raising cholesterol. In reality, they reduce LDL cholesterol (the "bad" kind) and raise HDL cholesterol (the heart-healthy kind).
According to The British Journal of Nutrition, this cholesterol change can stabilize blood pressure and blood sugar in people with type 2 diabetes. During the 2011 study, participants ate two eggs a day to receive the benefits.
Since eggs have a lot of protein, they keep you fuller and regulate your blood glucose. If you eat eggs, include the yolk, since most of the egg's nutrition comes from there.
What About Whole Grains?
While some diabetic diets discourage bread, you don't have to cut out grains. The American Diabetes Association recommends eating whole grains if you have diabetes. Scientists from Chalmers University explain that "there hasn't been a single study which has shown negative health effects" of whole grains on diabetes.
In 2018, these same researchers found that whole wheat reduces the risk of diabetes. Those who ate 50 grams a day (one bowl of cereal or one slice of bread) had a 22-34 percent lower chance of developing diabetes, so don't be afraid of whole-grain bread.
For Healthy Fats, Cook with Olive Oil
Although olive oil has a lot of calories, it reduces cholesterol more effectively than other types of fats.
Olive oil contains healthy fats that regulate the symptoms of type 2 diabetes. During a 2015 study, researchers from Sapienza University in Rome discovered it reduces the harmful cholesterol, LDL. Credit goes to olive oil's antioxidants, called polyphenols. According to the journal Cardiovascular Diabetology, these antioxidants lower inflammation and protect your blood cells.
This way, olive oil may help regulate blood pressure.
A Handful of Nuts May Help Prevent Heart Disease
A handful of nuts every day may benefit people with diabetes.
In 2019, a study in Circulation showed they decrease the likelihood of heart disease in diabetic patients. After eating one-ounce servings of nuts five times a week, those with type 2 diabetes were 17 percent less likely to develop cardiovascular disease. The researchers reported that the most effective nuts were walnuts, pistachios and almonds. However, these aren't the only nuts that work. Cashews and peanuts also improve blood pressure and cholesterol in people with type 2 diabetes, according to the Journal of Nutrition.
Here's Another Reason to Enjoy Garlic
If you love garlic, you're in luck. Several studies have reported it regulates blood sugar, cholesterol and inflammation.
During 2011 research in Pakistan, people with type 2 diabetes consumed 900 mg of garlic daily over 24 weeks. In the end, they experienced better cholesterol, glycemic control and triglycerides. According to the Journal of Ayub Medical College, garlic also decreases LDL cholesterol and raises beneficial HDL cholesterol.
Although a small amount of garlic won't transform your health, it's still another reason to enjoy it.
The Scoop on Beans
If you have diabetes, the American Diabetes Association says it can be good to eat beans a couple of times each week.
During a 2012 study published in JAMA, people who ate more beans gained better glycemic control. They have a low glycemic index and digest slowly, which keeps your blood sugar stable for longer.
Beans also provide a lot of fiber. According to Mayo Clinic, fiber slows the absorption of sugar to improve blood glucose levels. A high-fiber diet can also help prevent type 2 diabetes for those with high risk. For an easy source of fiber, eat more beans.
Don't Forget Citrus Fruits
The American Diabetes Association lists citrus fruits as diabetic superfoods; although lemons and oranges are acidic, they still help diabetes.
According to Harvard Health Publishing, citrus juice with a high GI food lowers the overall glycemic index. The acidity converts starch into sugar, which has a gentler effect on blood sugar.
Citrus also prevents insulin resistance. According to a 2006 study published in the Journal of Medicinal Food, grapefruit relieves insulin resistance. Participants who ate more of them also lost weight. Eating oranges, mandarins, limes or lemons will similarly improve your health.
A Little Bit of Cinnamon Can Make a Big Difference
Several studies have suggested that cinnamon can soothe diabetic symptoms.
In 2012, a study in Nutrition Research found that cinnamon extract improved blood sugar in Chinese patients with type 2 diabetes. The Journal of Diabetes Research noted the same result from cinnamon tea.
Chronic diabetes is determined by measuring hemoglobin A1c, which cinnamon directly affects. During a 2019 study, those with type 2 diabetes had lower A1c levels after consuming one gram of cinnamon every day for three months.
You don't need a lot to make a difference. Stick to less than one teaspoon per day, as more can create health problems.
Tomatoes, Raw or Cooked, Can Improve Blood Sugar
Whether raw or cooked, tomatoes can alleviate diabetic symptoms.
During a 2011 study, participants who ate 200 grams (less than one cup) of tomatoes per day experienced better blood sugar levels. Diabetic patients also recorded improved blood pressure after eating tomatoes daily.
Tomatoes are non-starchy, low GI fruits (yes, they're fruits) with few carbs. According to research, their high vitamin C, beta-carotene, potassium and lycopene make them anti-diabetic and potentially anti-heart disease.
It's no wonder why the American Diabetes Association recommends tomatoes.
Why Nutritionists Recommend Greek Yogurt
Unlike other types of yogurt, Greek yogurt has low carbohydrates with high protein. Diabetes educator Tami Ross, RD recommends Greek yogurt to all of her patients. Since it's a low GI food, Ross explains, you can eat it in the morning to manage your blood sugar throughout the day.
In 2014, a study published in BMC Medicine noted that yogurt helps reduce the risk of type 2 diabetes. Researchers examined three large studies and, according to them, people who eat a cup of yogurt a day are 18 percent less likely to develop diabetes.
So yogurt is clearly doing something right.
Chia Seeds Can Be Great for Diabetes
With high fiber and low carbs, chia seeds are the perfect diabetic food. They also supply omega-3 fatty acids, which are important for diabetes.
During a 2017 controlled trial, diabetic patients who ate chia seeds experienced weight loss and more glycemic control. Over six months, chia seeds showed better results than an oat bran alternative.
Keep in mind that soaking chia seeds in water can help your body absorb their nutrients. You don't have to soak them overnight; simply drop them in water for two to three minutes before adding the seeds to smoothies, oatmeal or cereal.
The Promise of Ginger
Although research on ginger and diabetes is limited, the current studies seem promising. In 2018, scientists examined several clinical studies in the Archives of General Internal Medicine and concluded it lowers LDL cholesterol and raises heart-healthy HDL cholesterol. The root can also regulate blood sugar in patients with diabetes.
Ginger has anti-inflammatory properties that help soothe the arteries and blood vessels. Powder supplements also help type 2 diabetes, according to a study in Complementary Therapies in Medicine. Talk to your doctor before taking any herbal supplements.
Quinoa: Better Than Rice
Quinoa is a seed that's eaten as a grain, similar to rice. It offers more protein and fiber than most rice, and it won't cause a blood sugar spike with its low glycemic index. Plus, one cup of cooked quinoa supplies only 40 carbohydrates. It's an easy alternative to rice.
The research backs up quinoa's health effects, too. According to a study in the Journal of Medicinal Food, Peruvian Andean grains like quinoa have powerful antioxidants.
Researchers believe that quinoa can help manage type 2 diabetes.
Squash Provides Healthy Anitoxidants
Like many vegetables, squash contains a healthy amount of antioxidants. That may be why squash has improved insulin levels in animal studies.
During a 2005 study, pumpkin proteins were fed to diabetic rats. The proteins increased serum insulin, lowered blood sugar and heightened rats' tolerance to glucose.
That being said, more research needs to be done on squash's effects on humans. One study, published in the Journal of Ethnopharmacology, recorded that winter squash improved blood sugar levels in people with type 2 diabetes.
If you monitor your carbs, squash may help a diabetic diet.
Fatty Fish Helps Relieve Your Arteries
Fatty fish have high amounts of omega-3 fatty acids. Specifically, their fatty acids are DHA and EPA, which help reduce inflammation in your arteries. In Food & Nutrition Research, a 2016 study says that both help your arteries function after eating, regulating metabolism.
The American Diabetes Association recommends people with diabetes eat fatty fish twice a week. In 2019, researchers from Chalmers University of Technology discovered that pollutant-free fatty fish prevents type 2 diabetes. If you're at high risk, consider eating fatty fish as well.
