Diet: Foods that help combat diabetes

Updated On Jan 13, 2022

1. Fatty Fish 

A recent study indicates that eating fatty fish can also lower blood sugar. A study of 68 overweight and obese adults found that those who consumed fatty fish had significantly lower post-meal blood sugar levels than those who consumed lean fish. A great source of high quality protein is fish, which helps you feel full and stabilizes your blood sugar levels.

2. Eggs 

Egg consumption may also reduce your risk of heart disease in several ways. Eggs reduce inflammation, improve insulin sensitivity, increase HDL (good) cholesterol levels, and modify the size and shape of LDL (bad) cholesterol. Eggs, a high-fat, low-carb breakfast, may help diabetics control their blood sugar levels throughout the day, according to a 2019 study.

3. Leafy Greens 

Leafy green vegetables have few calories and are extremely nutritious. In addition, they are very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly raise blood sugar levels.

4. Avocadoes 

The consumption of avocados is associated with a lower body mass index (BMI) and a better overall diet quality. Because obesity makes diabetes more likely to occur, these snacks make a perfect snack for those who suffer from it. Avocados may prevent diabetes due to their special properties. Researchers studied mice in 2019 and found that avocatin B (AvoB) inhibits incomplete oxidation in skeletal muscles and the pancreas, decreasing insulin resistance.

5. Chia Seeds

Fiber in chia seeds may help you lose weight because it reduces hunger and makes you feel full. Additionally, chia seeds may help maintain glycemic control in people with diabetes.

6. Beans 

Beans may also help prevent diabetes. In a study involving more than 3,000 participants at high risk for cardiovascular disease, those who had a higher consumption of legumes had a 35% reduced chance of developing type 2 diabetes.

7. Nuts 

People with diabetes may also benefit from nuts when it comes to their heart health. The results of a 2019 study involving over 16,000 participants found that eating tree nuts, such as walnuts, almonds, hazelnuts, and pistachios, reduced the risk of heart disease and death. Nuts can also lower blood glucose levels, according to research. Consuming walnut oil daily lowers blood glucose levels in patients with type 2 diabetes, according to a study.

8. Broccoli 

Studies that included those with diabetes have shown that eating broccoli sprouts may help lower insulin levels and protect against cellular damage. Furthermore, consumption of broccoli resulted in a 10% drop in blood glucose levels. The low blood glucose levels may be due to sulforaphane, a chemical found in cruciferous vegetables. In addition, broccoli is a good source of lutein and zeaxanthin. Antioxidants like these may help prevent eye disease. 

 

Healthy Diabetic Diet Tips 

  • Eat smaller, regular meals 
  • Eat a small snack between meals. Spreading your carbohydrate intake evenly throughout the day can help you keep your blood glucose levels within the target range 
  • Reduce the amount of fat, salt and sugary foods you eat 
  • Consume more foods high in fibre, such as wholegrain products 
  • Match your mealtimes with your medication timings 
  • Eat healthily and regularly 
  • Consult your dietitian to help you further with meal planning
  • A diabetes diet should contain a good balance of carbohydrate, protein ad fat, tailored to each individual’s metabolic goals and preferences
  • A diabetes meal plan should include optimizing food choices to meet recommended dietary allowances for all micronutrients, providing adequate vitamins and minerals 
  • Measuring carbohydrate intake, whether through carbohydrate counting, appropriate food choices or experience-based estimations, remains a key strategy 
  • The consumption of macronutrients should be based on recommended dietary allowances (RDA), which suggests 50-60% of total energy should come from carbohydrate sources 
  • In diabetic patients, it is recommended that total calories from fat intake not exceed *30% of total calories consumed
  • Fibre intake recommendations for people with diabetes are similar to those for the general population. It is recommended to consume 20-35 g of dietary fibre daily from a variety of food sources
  • For diabetics with hypertension, sodium intake should be restricted to 2 grams per day
  • Patients with poor glycaemic control or who are overweight should refrain from drinking. The amount of alcohol that individuals choose to consume should be moderate, as per the general population (no more than two drinks per day for women and no more than three drinks per day for men)
  • Recommended diets include low-carbohydrate diet, vegan/vegetarian diet, low glycemic index diet, and high fiber diets

 


References: 

https://www.healthline.com/nutrition/16-best-foods-for-diabetics

https://www.webmd.com/diabetes/diabetic-diet-6-foods-control-blood-sugar

https://www.healthhub.sg/a-z/diseases-and-conditions/661/diabetes-mellitus-basic-dietary-guideline

https://www.moh.gov.sg/docs/librariesprovider4/guidelines/cpg_diabetes-mellitus-booklet—jul-2014.pdf