People who have diabetes need to make careful choices in which foods they do and do not eat to prevent spikes in their blood sugar. It’s also important to eat foods that help prevent diabetes complications like heart disease.

This article will cover the best foods for someone with type 1 or type 2 diabetes and talk about different diabetic meal plans.

Fatty Fish

Fatty fish are known for reducing heart disease and inflammation due to their high omega-3 fatty acid content.

Fish that contain high amounts of omega-3 are salmon, sardines, herring, mackerel, albacore tuna, and trout. To avoid excess calories, these fish should be cooked without breading and not fried.

The American Diabetes Association (ADA) recommends that people with diabetes eat fatty fish two times per week. Some people may choose to take an omega-3 supplement. However, the ADA reports that supplements do not show a benefit to people with diabetes.

Leafy Greens

Leafy green vegetables are a healthy choice for anyone. Someone with diabetes will benefit from these nutrient-dense carbohydrates that contain vitamins and minerals with minimal effect on their blood sugar.

Examples of leafy greens include spinach, kale, and collard greens. They contain vitamins A, C, E, and K, and iron, potassium, and calcium. They can be eaten raw in a salad or added to smoothies or soups.

Avocados

Avocados are a type of monounsaturated fat. These fats are considered healthy and have a protective effect on the heart. They also lower low-density lipoprotein (LDL) cholesterol. People with diabetes may tend to focus on carbohydrates and sugars, but consuming a heart-healthy diet is also an important part of their overall health.

Avocados, like all types of fat, are high in calories and should be eaten in moderation.

Avocados are high in fiber and low in sugar. As a result, people who eat them won’t get a blood sugar spike, will stay full. One avocado contains:

• 322 calories
• 4 grams (g) of protein
• 17 g of carbohydrates
• 13.5 g of fiber
• 1 g of sugar

Eggs

Eggs are a nutrient-packed food high in protein and vitamins. They can be eaten in many different ways.

Eggs benefit people with diabetes by containing heart-healthy fats. They contain polyunsaturated fats, which lower LDL cholesterol and reduce the risk of stroke and heart disease.

A 2019 study showed that people with diabetes who ate eggs along with a very low carbohydrate breakfast were better able to control their blood throughout the day.

Chia Seeds

Chia seeds have become popular because of their nutrition content and for the many ways they can be used. An ounce of chia seeds contains 138 calories, 4.7 g of protein, 12 g of carbohydrates, and almost 10 g of fiber. The seeds also contain numerous vitamins and minerals like calcium, iron, and magnesium.

People with diabetes may benefit from adding chia seeds to their diet. A 2017 study found chia seeds improved health in three ways. They improved weight loss and obesity-related risk factors and sustained good blood sugar levels.

Beans

Beans are a wonderful food for people with diabetes. They are easy to prepare and provide minerals, vitamins, and fiber.

One of the greatest benefits is that one-half cup of beans equals the same amount of protein as a 1 ounce of meat but does not contain the saturated fat in meat.

Research also supports the consumption of beans in people with diabetes. It was found that regular bean consumption reduced the risks associated with type 2 diabetes and improved blood sugar control.

Greek Yogurt

Greek yogurt is a thicker, more dense version of regular yogurt. It can be a good diet addition for people with diabetes.

Greek yogurt is a good source of vitamin D and calcium. It is also very high in protein, with 20 g of protein in 7 ounces of Greek yogurt. It contains carbohydrates, which should be taken into account. However, Greek yogurts are available that are low fat and have minimal added sugars.

Another benefit of Greek yogurt is that it contains probiotics. One study suggested that the changes in intestinal bacteria by probiotics can be effective in preventing and managing type 1 and type 2 diabetes.

Nuts

Nuts are a heart-healthy food. Walnuts are a good source of omega-3 fatty acids. Walnuts, in particular, are also high in protein, magnesium, and iron.

A 2018 study found that a diet that included walnuts lowered the incidence of diabetes.

Broccoli

Broccoli is a non-starchy vegetable that contains phytochemicals, fiber, and vitamins. It is low-carb and low-calorie, which means people with diabetes can fully enjoy this food without worry.

Extra-Virgin Olive Oil

Extra-virgin olive oil is a popular cooking oil for many reasons. It is a monounsaturated fat and has been found to have a protective effect on the heart and lowers LDL cholesterol.

A 2017 study discussed how extra-virgin olive oil can prevent and manage diabetes. Further research is needed to understand the relationship between diabetes and extra-virgin olive oil.

Flaxseeds

Flaxseed, like olive oil, is a polyunsaturated fat and is a good source of omega-3 and omega-6 fatty acids. People who have diabetes can benefit from flaxseed in several ways. When consumed, flaxseed works as an antioxidant, lowers cholesterol, and maintains normal blood sugar levels.

Research supports eating flaxseed if you have diabetes. A small 2022 study found eating flaxseed before a complex carbohydrate breakfast decreases post-breakfast blood sugar spikes.

Vinegar

There are many health benefit claims associated with apple cider vinegar. Many of these claims have not been supported by research. However, there is research to support vinegar in lowering blood sugar levels.

An article review found vinegar consumption for eight to 12 weeks caused a small decrease in A1C levels (which indicates average blood sugar over the past two to three months).

Strawberries

Strawberries are a favorite food for people with diabetes for a good reason. These sweet berries are full of vitamins, antioxidants, and fiber. It can be hard to control the urge to eat sweets, but snacking on a few strawberries can fulfill that sweet tooth.

The vitamins and minerals found in strawberries include vitamin C, potassium, and magnesium. Antioxidants found in strawberries work to prevent or slow down some types of cell damage.

Garlic

Garlic is a flavored vegetable easily found in grocery stores and prepared foods. Garlic has been widely studied for its effects on the heart and cardiovascular system. Some research supports its use in lowering blood pressure and cholesterol. It is now being studied for its benefits in people with diabetes.

An article review examined how garlic changed blood sugars in people with type 2 diabetes. It showed an improvement in blood sugar control at two and 24 weeks. However, further research is needed to support the findings.

Squash

There are many types of squash, but all squash are starchy vegetables that are low in calories and filling when added to a meal.

Squash contains antioxidants, fiber, vitamin C, potassium, and magnesium. It’s a good addition to anyone’s diet, including those with diabetes.

Shirataki Noodles

Shirataki noodles are almost zero-calorie Japanese noodles made from the konjac plant. These noodles are often used as a substitute for regular pasta noodles for people looking to cut back on carbs and calories.

They are a good choice for people with diabetes due to their low carbohydrate count and soluble fiber. Shirataki noodles will help people feel full without spiking blood sugar.

How to Create a Diabetes Diet Meal Plan

There isn’t one diabetes diet meal plan that works for everyone. A healthcare provider will work with a person with diabetes to come up with a plan that includes when and how much should be eaten.

Plate Method

The plate method is a diabetes meal-planning tool that helps manage portions and prioritize nutrient-filled vegetables.

To follow the plate method, use a 9-inch dinner plate. Fill half the plate with non-starchy vegetables like salad, broccoli, or green beans. Fill one-quarter of the plate with lean protein. Fill the remaining quarter of the plate with carbs.

Glycemic Index

The glycemic index is a measurement that tells how quickly food makes blood sugar rise. A low glycemic index food will cause blood sugar to rise slowly, whereas a high glycemic index food will cause blood sugar to rise fast.

Not all carbohydrates raise blood sugar in the same way. The glycemic index is helpful in learning which carbs to avoid or eat sparingly. High glycemic index foods include:

• White rice
• Potatoes
• White bread
• Honey
• Watermelon

Low glycemic index foods include:

• Quinoa
• Oatmeal
• High-fiber bran cereal

Carb Counting

Carb counting looks at how many grams of carbs are in each meal. People with type 1 diabetes do not make insulin, therefore they need to take an insulin injection with each meal. The amount of insulin needed will depend on how many carbs they consume so it’s important to keep a detailed record.

People with type 2 diabetes will also need to be conscious of their carbohydrate intake. However, they may or may not take mealtime insulin and may not need to keep a detailed record of their carb consumption.

Summary

People who have diabetes need to watch which foods they eat to prevent spikes in their blood sugar. It’s crucial to eat heart-healthy food to prevent diabetes-related complications like heart disease. Working with a healthcare provider to determine the best diabetes meal planning can help manage blood sugar levels and overall health.