11 foods for diabetic diet

55 Super Foods For Diabetic Diet

(Last Updated On: March 25, 2018)

Find the best food for diabetic diet is the difficult part many diabetic patients face.

These diabetic food help patient by two ways first – prevent diabetes, second – control blood sugar level.

This detailed article help you to choose foods for your diabetic diet.

Here is 55 Super Foods For Diabetic Diet : 

 

1) Apples

apple : diabetic food

Apples offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 individuals and found that those who reported eating 5 or more apples every week had a 23 % lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.

2) Asparagus

Asparagus : diabetic food

Based on taste alone, asparagus could be a favorite food for many. however, you will really love that it is a non-starchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving.

It’s particularly high in an antioxidant referred to as glutathione, that plays a key role in easing the effects of aging and plenty of diseases, including diabetes, heart disease, and cancer.

One example is the preliminary research reported in 2012 in the British Journal of Nutrition, that suggests that asparagus will help keep blood sugar levels under control and increase insulin production.

3) Avocados

Avocados : diabetic food

Avocados are recognized for their heart-healthy monounsaturated fat content. when substituting these fats for saturated fat, they will improve cholesterol levels, decrease your risk of heart disease, according to the Academy of Nutrition and Dietetics.

Also Read : 9 Most Common Signs & Symptoms Of Type 2 Diabetes

The American Journal of Clinical Nutrition published a study in 2008, which shows a positive connection between avocados and diabetes: study found that women who reported eating the best amount of good fats — unsaturated vegetable fats, like those found in avocados — were 25 % less possible to develop type 2 diabetes compared with women who ate the smallest amount.

4) Beans

Beans : diabetic diet

You probably know that beans are high in fiber and protein, however, now there are even more reasons to add them to a diet.

In a 2012 study, researchers found that eating about a cup of beans daily resulted in better blood sugar control (for both blood glucose and A1C) and lower blood pressure.

5) Blueberries

Blueberries : diabetic diet

Blueberries are part of the family of fruits containing flavonoids, known for their many health advantages, together with heart health. in addition, blueberries’ high fiber content might reduce the risk of diabetes.

One of the specific types of antioxidants found in blueberries are anthocyanins, that provide them their blue color.

Recent research connects eating foods rich in anthocyanins with a lower risk of type 2 diabetes.

6) Broccoli

Broccoli : diabetic diet

Broccoli is a non-starchy vegetable which includes in any superfood list, and it’s easy to see why.

For starters, it’s more vitamin C per 100 grams than an orange, and it’s high in the antioxidant beta-carotene, which the body uses to create vitamin a.

This dark green vegetable’s vitamin a power promotes healthy vision, teeth, bones, and skin.

it’s also rich in folate and fiber, all with minimal calories and carbs.

7) Carrots

Carrots: diabetic diet

Roasted or raw, carrots are a healthy addition to any meal plan. while cooked carrots have the rich texture of starchy vegetables, like potatoes, they’re classified as nonstarchy veggies because they do not contain plenty of carbohydrates.

A one cup meal of raw carrots has about 5 grams of carb, as does a 1/2-cup cooked serving. according to the American Diabetes Association, 5 baby carrots are considered a “free food” and do not need to be counted in a meal plan.

Also Read : Metformin Best Medicine For Diabetes

The carrots contain beta-carotene and according to a study reported in 2013 from the Stanford University school of medicine, beta-carotene could even help lower the chance of developing type two diabetes among those who have a genetic predisposition for the disease.

8) Cranberries

Cranberries : diabetic diet

They’re not only for holiday dinners anymore. There are now good reasons to use this power-packed fruit year-round.

Although best known for helping to prevent urinary tract infections, cranberries — with their abundant phytonutrients, together with anthocyanins — is also especially useful in a diabetic meal plan.

There is also a growing body of proof that the antioxidants found in cranberries could reduce the chance of heart disease by reducing LDL (bad) cholesterol, maintaining or improving HDL (good) cholesterol, and lowering blood pressure.

9) Fatty Fish

Fatty Fish : diabetic diet

Fatty fish is one of the healthiest foods on the earth.

Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, that have major advantages for heart health.

Getting enough of these fats on a daily basis is especially necessary for diabetics, who have an increased risk of heart disease and stroke.

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating.

A number of observational studies recommend that people who eat fatty fish daily have a lower risk of heart failure and are less probably to die from heart disease.

In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers.

Fish is also a good source of high-quality protein, that helps you feel full and will increase your metabolic rate.

10) Flaxseeds

Flaxseeds : diabetic diet

Flaxseeds area unit associate implausibly healthy food.

A portion of their insoluble fiber is formed of lignans, which may decrease heart disease risk and improve blood sugar control.

In one study, people with type 2 diabetes who took flaxseed lignans for 12 weeks had a significant improvement in hemoglobin A1c.

Another study suggested that flaxseeds may reduce the risk of strokes and probably reduce the dosage of medication needed to prevent blood clots.

Flaxseeds are very high in viscous fiber, that improves gut health, insulin sensitivity, and feelings of fullness.

Your body cannot absorb whole flaxseeds, therefore purchase ground seeds or grind them yourself. it is also necessary to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.

11) Garlic

Garlic : diabetic diet

Garlic is a delicious herb with impressive health advantages.

Several studies have shown it will reduce inflammation, blood sugar, and LDL cholesterol in people with type 2 diabetes.

It may also be very effective at reducing blood pressure.

In one research, people who took old garlic for 12 weeks averaged a 10-point reduction in blood pressure. who early has uncontrolled high blood pressure.

One clove of raw garlic contains only 4 calories and 1 gram of carbs.

 12) Kale

Kale : diabetic diet

It’s no surprise the demand of this leafy green, non-starchy vegetable has risen in recent years: It’s tasty, highly nutritious, and a versatile ingredient in the kitchen.

A 1/2-cup serving of cooked kale has only 18 calories and 4 grams of carbohydrate.

It contains almost all the vital nutrients, from vitamin a to zinc, when you visit the farmer’s market, there are so many varieties to choose from, you’re bound to find one that you like.

It can be steamed, sauteed, microwaved, or stir-fried.

Also Read : What is Insulin, It’s Working & Side Effect

Like spinach, kale is one among those green leafy veggies associated with a reduced risk of type 2 diabetes.

In one meta-analysis of many studies, people who ate the greenest leafy vegetables were 14 % less probably to develop diabetes than those consuming the least amounts.

 13) Melon

melon : diabetic diet

When you are wanting something sweet, create routes to the melon aisle, where you will find many varieties of melon including watermelon, cantaloupe, muskmelon, Etc. while all of those are bursting with healthy nutrients, the most common types contain some unique properties:

Watermelon: Like tomatoes, watermelon could be a great source of the antioxidant lycopene, which can help protect against some cancers and cell harm related to heart disease.

The American Heart Association has certified fresh watermelon for its Heart-Check program as being low in saturated fat and cholesterol.

when picking a watermelon, look for ones without bruises or dents. Store whole melons at room temperature for up to 10 days. One serving is 1-1/4 cups cubed.

Honeydew: A 1-cup serving of honeydew contains 51 % of the daily value for vitamin c, and like other melons, it provides you a sense of fullness without a lot of calories. select melons that feel heavy, have a small fragrant scent and do not have bruises or soft spots

Cantaloupe: This succulent melon provides you a double-whammy: Cantaloupe is an excellent source of both vitamins C and A. vitamin A supports good eye health, because it helps prevent macular degeneration and improves night vision, according to the American Diabetes Association.

look for cantaloupes that have well-defined netting, feel heavy, and have a powerful odor. One serving is 1 cup cubed.

14) Nuts

nuts : diabetic diet

In a nutshell, nuts are one of the healthiest food choices you’ll make. there’s also increasing proof that nuts will improve blood glucose control in type 2 diabetes.

In a Canadian study published in Diabetes Care in 2011, researchers found people with type 2 diabetes who ate 2 ounces of mixed nuts daily saw a decrease in blood glucose levels and LDL (bad) cholesterol.

International Tree Nut Council Nutrition Research Foundation and the Almond Board of California are funded the research.

15) Oatmeal

oatmeal : diabetic diet

The warm bowl of oatmeal is the Best Breakfast in the morning. For years oatmeal has had an uber-healthy name, and for good reason.

According to the American Heart Association (AHA), oats have the best proportion of soluble fiber than the other grain, which can help lower LDL (bad) cholesterol and reduce the chance of heart disease.

In addition, oatmeal was the first food recognized by the Food and Drug Administration (FDA) for carrying a special health claim.

The soluble fiber in oatmeal may also help blunt the increase in blood sugar by delaying stomach emptying and providing a physical barrier to digestive enzymes and absorptive surfaces, according to the professional publication.

16) Quinoa

Quinoa : diabetic diet

If you are curious about increasing your vegetarian options, you will need to give quinoa (pronounced KEEN-wah) a try.

This nutty, trendy whole grain could be a good source of fiber and protein, making it a smart pick for a diabetes diet, your blood glucose is controlled by eating quinoa because the good composition of fiber and protein found in it.

Protein also helps with the uptake of carbohydrates so the body will process them more easily. I recommend enjoying quinoa in a salad or casserole.

17) Raspberries

Raspberries : diabetic diet

Strawberries, blueberries, raspberries, and blackberries are considered to be superfoods for diabetics due its low glycemic index.

These delicate berries are also wealthy in anthocyanins, that provide red raspberries their color and antioxidant power.

Additionally, raspberries contain ellagic acid, that together with other components in raspberries has been analyzed for its effects on insulin resistance, lowering blood glucose, and countering infection.

Raspberries make the American Diabetic Association’s list of superfoods and have the American Heart Association’s endorsement.

Enjoy red, black, and gold raspberries plain or in salads and smoothies.

18) Red Grapefruit

Red Grapefruit : diabetic diet

Sweet, juicy, and delicious, ruby red grapefruit packs more antioxidant power and more health advantages than white grapefruit.

This vitamin-C-rich fruit contains soluble fiber and also makes the American Diabetes Association’s list of superfoods. enjoy it plain and in salads and salsas.

One cautionary note: Grapefruit will react with certain medications, including statin and antiarrhythmic medications, Thus, consult with your doctor before taking grapefruit.

19) Red Onions

red onions : diabetic diet

Don’t hold the onions — particularly red ones.

They not only add nice color to salads, however, they also have higher in antioxidant power compared with their yellow and white cousins.

Onions are also a good source of fiber, potassium, and folate — all good for heart health.

Also Read : 11 Factors That Causes Diabetes

According to Canadian researchers, a type of fiber present in onions known as oligofructose will increase levels of the hormone (ghrelin) that controls appetite and lower levels of blood glucose.

Pro tip: saute your onions for higher benefits

20) Bell Peppers

Bell Peppers : diabetic diet

Bell Peppers are loaded with nutrients, together with the antioxidants vitamin C and beta-carotene that make them super food for the diabetic diet, Slice them up and enjoy them as a snack with hummus or guacamole.

21) Soy

Soy : diabetic diet

Soy contains all quality of super food for diabetic diets as it is a source of high-quality protein that is low in saturated fat and cholesterol.

Health authorities once thought eating soy was a solution for reducing serum cholesterol levels. Most have concluded these foods’ effects might not be as significant, however, they agree soy remains helpful, particularly when used as a replacement for high-fat meats.

In fact, the American Diabetes Association has advised setting a goal of eating a minimum of 2 meatless meals each week.

22) Spinach

Spinach : diabetic diet

This leafy green vegetable is high in beta-carotene, an antioxidant the body uses to form vitamin A.

Beta-carotene also protects cells from free-radical harm, that contributes to chronic diseases and aging.

Need another reason to fit more spinach into your meal plan?

The American diabetes Association (ADA) reported on a study to see whether intake more fruits and veggies will lower the chance of developing diabetes.

The answer? people who ate a lot of green leafy vegetables (including spinach in particular) reduced their possibilities of developing type 2 diabetes by 14 %.

 23) Yogurt

Yogurt : diabetic diet

Yogurt is a sweet treat that is creamy, delicious, and good for you.

It’s a good source of calcium, that helps promote healthy bones and teeth, as well as good muscle and blood vessel function. it’s also a good source of vitamin b2 (riboflavin) and protein.

According to some studies published in American Journal of Clinical Nutrition tells that yogurt reduce the risk of type 2 diabetes.

Use only low-fat or fat-free without added sugar yogurt.

24) Tomatoes

Tomatoes : diabetic diet

 Tomatoes is one of the best fruit for diabetic diet because it contains vitamins C and A, and they’re rich in lycopene, a strong antioxidant, it can help fight inflammation.

 

25) Tea

Tea : diabetic diet

The next time you drinking tea, you could be doing your health a favor. Tea contains antioxidant-rich flavonoids known as catechins, that seem to reduce the danger of heart disease by helping blood vessels dilate, according to the American Diabetes Association (ADA).

Tea also has been shown to improve cholesterol levels, alleviate stress, and reduce the danger of a number of cancers.

you can choose any of green or black tea because both of these have same impact on health.

However beware: Bottled teas do not count, because the useful catechins begin degrading once the tea has been brewed, and therefore the drinks could be hiding added sugars.

Also, an excessive amount of ice might dilute tea and its healthy compounds. Tea has only about half the caffeine of coffee.

26) Whole Wheat bread

Whole Wheat bread : diabetic diet

100% whole wheat bread contains complex carbs and rich in vitamins and minerals, which help you to manage your blood sugar.
so, 100% whole wheat bread is a good food to add to your diabetic diet.

27) Lentils

Lentils : diabetic diet

Lentils are rich in something known as resistant starch: a type of carb that includes a very lowest impact on your blood glucose levels because it passes through the body undigested and ultimately ends up feeding the healthy bacteria at the bottom of your digestive tract.

So, not only will lentils help keep your blood sugar levels more even-keeled, they’ll also help to enhance your gut health.

28) Wild Salmon

Wild Salmon : diabetic diet

Salmon is a good addition to anyone’s eating plan, but for people with diabetes, it’s particularly useful, It’s a healthy protein source that will not raise glucose levels and can help to decrease the chance of heart disease and stroke—a major concern for diabetics.

Salmon’s heart-healthy qualities come from its high levels of omega-3 fatty acids.

This specific fat reduces levels of triglycerides, a risk factor for coronary heart disease, according to a review in the journal Atherosclerosis.

29) Almonds

Almonds : diabetic diet

Almonds is a good source of magnesium and nutrient that help to control blood sugar and increase insulin sensitivity.

30) Chia Seeds

Chia Seeds : diabetic diet

Chia seeds are a heart-healthy fat that contains fiber and omega-3s, research suggests that chia seeds help control blood sugar.

And it’s all due to the fiber content slowing the passage of glucose into the blood. Also, fiber fills us up which reduces our appetite and helps us eat less.

31) Olive Oil

Olive Oil : diabetic diet

It’s time to upgrade your cooking oil. extra virgin olive oil is rich in monounsaturated fats, that studies show will really help lower levels of ‘bad’ LDL cholesterol.

This can be particularly important since diabetics have a higher risk of experiencing a heart failure or stroke.

32) Peanut Butter

Peanut Butter : diabetic diet

When living with diabetes, eating a filling breakfast is an important way to begin the day, The peanut butter adds about 5 grams of fat, which will help slow digestion and keep you full a bit longer

33) Cinnamon

Cinnamon : diabetic diet

Adding a heaping teaspoon of cinnamon to a starchy meal like overnight oats could help stabilize blood glucose, ward off hormone spikes, and reduce fasting blood glucose.

34) Tuna Fish

Tuna Fish : diabetic diet

Tuna fish contains healthy fat and eating tuna with protein help you to control blood sugar level.

35) Zucchini

Zucchini : diabetic diet

Zucchini noodles and spaghetti squash are both easy and delicious ways to lower the quantity of carbohydrates in some of your favorite dishes.

36) Cauliflower

Cauliflower: diabetic diet

Cauliflower is a low-carb vegetable which can help you by keep yours blood sugar level stable.

According to Science Translational Medicine study the cauliflower contains a compound known as sulforaphane, it will increases glucose limit in rodents on high-fat or high-fructose diet and inhibit glucose production in cells.

37) Broccoli Sprouts

Broccoli Sprouts : diabetic diet

Broccili Sprouts is a powerful anti-inflammatory which is a best food for diabetic diet.

It also contain sulforaphane, which increases glucose limit in rodents on high-fat or high-fructose diet and inhibit glucose production in cells.

According To Cancer Prevention Research, Broccoli sprouts also decreasing the risk of cancer.

38) Edamame

Edamame : diabetic diet

Edamame contain a powerful nutrition profile that provide multiple advantages to diabetic patients.

Edamame contain fibers which regulate blood glucose in the body. it is also a good source of protein and contain Choline a nutrients which reduce homocysteine levels in the blood.

39) Eggs

Egg : diabetic diet

Eggs is the good source of protein and choline, and also contain omega-3.

Eggs is one of the best option for adding it to your diabetic diet, but eat only five or less eggs per week is good for your health.

40) Hummus

Hummus : diabetic diet

Hummus is a low carb-food which contain good amount of protein and taste for lower glycemic  snacking.

So, Adding hummus instead of cheese or mayo in your diabetic diet is the best option.

41) Tofu

Tofu : diabetic diet

Tofu is a great source of protein especially for vegetarians, it replace animal protein by soy protein.

But it is not good for people with thyroid condition, we advice them eat tofu one or two times a week.

42) Sweet Potato

 Sweet Potato : diabetic diet

Sweet Potatoes are starchy and rich in essential vitamin A and has less glycemic index than white potato.

43) MCT Oil

MCT Oil : diabetic diet

MCT or  medium-chain triglycerides oil is a type of fatty acid also known for its brain boosting benefits.

It can be used in smoothies or drizzled over salads and also used in little amount to replace other fat sources.

44) Pumpkin

Pumpkin : diabetic diet

Pumpkin is good source of beta-carotene and give very good flavour. it is one of the best flavorful good for diabetic diet.

45) Dark Chocolate

Dark Chocolate : diabetic diet

Yes you read correctly “dark chocolate” most of us think chocolate increase blood sugar level.

But this not true, Dark chocolate contain 70% of  cacao and 30% health benefits which can not increase blood sugar level. just read chocolate nutrition label.

46) Shirataki Noodles

Shirataki Noodles : diabetic diet

Shirataki Noodles is one of the best food for diabetic patients, it is made from yam flour which has low carb and low calories.

One Package of Shirataki Noodles contain 0-20 calories.

47) Bok Choy

Bok Choy : diabetic diet

Bok Choy are vegetable which is good source of nutrition, it is also rich in fiber, iron and several minerals like calcium.

This leafy green vegetable is low in calories and carbohydrate which make it very good food to add in your diabetic diet plan.

48) Celery

Celery : diabetic diet

Celery is low or nearly calories-free alkaline food which is best for diabetic diet.

49) Protein Powder

Protein Powder : diabetic diet

Vegan protein power is the good replacement of Smoothies (especially those have too much sugar), it contain an average of 15 grams of protein which is good for diabetic patients.

50) Bitter Melon

 Bitter Melon : diabetic diet

Bitter melon is bitter in taste and according to study published in Journal of Ethnopharmacology , consume 20000 mg of bitter melon a day will lower the blood sugar level in people with type 2 diabetes.

51) Seltzer

Seltzer : diabetic diet

Unsweetened seltzer is the best replacement of sodas and sweetened seltzer, it also low in calories and also available in many flavor like lemon or mint.

52) Flax Crackers

Flax Crackers : diabetic diet

Flax Crackers are rich in fiber and it is good replacement of high carb crackers for diabetic patients.

Approximately it contain 160 calories (per serving) and have 3 grams of protein, 0 grams of sugar and 19 grams of carbohydrate.

53) Bone Broth

Bone Broth : diabetic diet

Bone broth is rich in collagen and has low sodium protein, it is very good food for afternoon snacks instead of some sugary or high carbohydrate food.

54) Lean Chicken

Lean Chicken : diabetic diet

Lean Chicken is the great source of protein, it contain 22 grams of protein per meal.

lean chicken will definitely helps to lower the blood sugar level.

55) Wild Rice

Wild Rice : diabetic diet

Yes, you are correct rice is not good for diabetes but here we talking about “wild rice” which is rich in fibers, manganese, zinc, iron, and folate.

Hence, Diabetic Patients can eat wild rice instead of rice.

 

Reference :

American Diabetes Association

 

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