5/27/2020 The 16 Best Foods to Control Diabetes

NUTRITION u Evidence Based

The 16 Best Foods to Control Diabetes

Medically reviewed by Angela M. Bell, MD, FACP — Written by Franziska Spritzler on June
3, 2017

Figuring out the best foods to eat when you have diabetes can be tough.

The main goal is to keep blood sugar levels well-controlled.

However, it’s also important to eat foods that help prevent diabetes
complications like heart disease.

Here are the 16 best foods for diabetics, both type 1 and type 2.

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1. Fatty Fish
Fatty fish is one of the healthiest foods on the planet.

Salmon, sardines, herring, anchovies and mackerel are great sources of

the omega-3 fatty acids DHA and EPA, which have major benefits for
heart health.

Getting enough of these fats on a regular basis is especially important for

diabetics, who have an increased risk of heart disease and stroke (1).

DHA and EPA protect the cells that line your blood vessels, reduce
markers of inflammation and improve the way your arteries function after
eating (2  , 3  , 4  , 5  ).

A number of observational studies suggest that people who eat fatty fish
regularly have a lower risk of heart failure and are less likely to die from
heart disease (6  , 7  ).

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 (8  , 9  ).

Fish is also a great source of high-quality protein, which helps you feel full
and increases your metabolic rate (10  ).

BOTTOM LINE:
Fatty fish contain omega-3 fats that reduce inflammation and
other risk factors for heart disease and stroke.

2. Leafy Greens ADVERTISEMENT



Leafy green vegetables are extremely nutritious and low in calories.

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They’re also very low in digestible carbs, which raise your blood sugar
levels.

Spinach, kale and other leafy greens are good sources of several vitamins
and minerals, including vitamin C.

In one study, increasing vitamin C intake reduced inflammatory markers

and fasting blood sugar levels for people with type 2 diabetes or high
blood pressure (11  ).

In addition, leafy greens are good sources of the antioxidants lutein and
zeaxanthin.

These antioxidants protect your eyes from macular degeneration and

cataracts, which are common diabetes complications (12  , 13  , 14  , 15  ).

BOTTOM LINE:
Leafy green vegetables are rich in nutrients and antioxidants that
protect your heart and eye health.

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3. Cinnamon
Cinnamon is a delicious spice with potent antioxidant activity. 
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Several controlled studies have shown that cinnamon can lower blood
sugar levels and improve insulin sensitivity (16  , 17  , 18  , 19  , 20  , 21  ,
22  ).

Long-term diabetes control is typically determined by measuring

hemoglobin A1c, which reflects your average blood sugar level over 2–3
months.

In one study, type 2 diabetes patients who took cinnamon for 90 days
had more than a double reduction in hemoglobin A1c, compared those
who only received standard care (22  ).

A recent analysis of 10 studies found that cinnamon may also lower

cholesterol and triglyceride levels (23  ).

However, a few studies have failed to show that cinnamon benefits blood
sugar or cholesterol levels, including one on adolescents with type 1
diabetes (24  , 25, 26  ).

Furthermore, you should limit your intake of cassia cinnamon — the type
found in most grocery stores — to less than 1 teaspoon per day.

It contains coumarin, which is linked to health problems at higher doses

(27  ).

On the other hand, ceylon (“true”) cinnamon contains much less coumarin.

BOTTOM LINE:
Cinnamon may improve blood sugar control, insulin sensitivity,
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cholesterol and triglyceride levels in type 2 diabetics.

4. Eggs
Eggs provide amazing health benefits.
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In fact, they’re one of the best foods for keeping you full for hours (28  ,
29  , 30  ).
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Regular egg consumption may also reduce your heart disease risk in
several ways.

Eggs decrease inflammation, improve insulin sensitivity, increase your

“good” HDL cholesterol levels and modify the size and shape of your
“bad” LDL cholesterol (31  , 32  , 33  , 34  ).

In one study, people with type 2 diabetes who consumed 2 eggs daily as
part of a high-protein diet had improvements in cholesterol and blood
sugar levels (35  ).

In addition, eggs are one of the best sources of lutein and zeaxanthin,
antioxidants that protect the eyes from disease (36  , 37  ).

Just be sure to eat whole eggs. The benefits of eggs are primarily due to
nutrients found in the yolk rather than the white.

BOTTOM LINE:
Eggs improve risk factors for heart disease, promote good blood
sugar control, protect eye health and keep you feeling full.

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5. Chia Seeds
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Chia seeds are a wonderful food for people with diabetes.

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They’re extremely high in fiber, yet low in digestible carbs.

In fact, 11 of the 12 grams of carbs in a 28-gram (1-oz) serving of chia seeds

are fiber, which doesn’t raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels
by slowing down the rate at which food moves through your gut and is
absorbed (38  , 39  , 40  ).

Chia seeds may help you achieve a healthy weight because fiber reduces
hunger and makes you feel full. In addition, fiber can decrease the
amount of calories you absorb from other foods eaten at the same meal
(41  , 42).

Additionally, chia seeds have been shown to reduce blood pressure and
inflammatory markers (43  ).

BOTTOM LINE:
Chia seeds contain high amounts of fiber, are low in digestible
carbs and may decrease blood pressure and inflammation.

6. Turmeric
Turmeric is a spice with powerful health benefits.

Its active ingredient, curcumin, can lower inflammation and blood sugar
levels, while reducing heart disease risk (44  , 45  , 46  , 47  ).

What’s more, curcumin appears to benefit kidney health in diabetics. This

is important, as diabetes is one of the leading causes of kidney disease
(48  , 49  , 50  , 51  , 52).

Unfortunately, curcumin isn’t absorbed that well on its own. Be sure to

consume turmeric with piperine (found in black pepper) in order to boost

absorption by asA Dmuch
V E R T I S Eas
M E N2,000%
T (53  ).

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BOTTOM LINE:
Turmeric contains curcumin, which may reduce blood sugar
levels and inflammation, while protecting against heart and
kidney disease.

7. Greek Yogurt
Greek yogurt is a great dairy choice for diabetics.

It’s been shown to improve blood sugar control and reduce heart disease
risk, perhaps partly due to the probiotics it contains (54  , 55  , 56  ,
57  ).

Studies have found that yogurt and other dairy foods may lead to weight
loss and improved body composition in people with type 2 diabetes.

It’s believed that dairy’s high calcium and conjugated linolic acid (CLA)
content may play a role (58  , 59  , 60  ).

What’s more, Greek yogurt contains only 6–8 grams of carbs per serving,
which is lower than conventional yogurt. It’s also higher in protein, which
promotes weight loss by reducing appetite and decreasing calorie intake
(61  ).

BOTTOM LINE:
Greek yogurt promotes healthy blood sugar levels, reduces risk
factors for heart disease and may help with weight management.

8. Nuts
Nuts are delicious and nutritious.

All types of nuts Acontain fiber and are low in digestible carbs, although
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some have more than others.

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Here are the amounts of digestible carbs per 1-oz (28-gram) serving of
nuts:

Almonds: 2.6 grams

Brazil nuts: 1.4 grams

Cashews: 7.7 grams

Hazelnuts: 2 grams

Macadamia: 1.5 grams

Pecans: 1.2 grams

Pistachios: 5 grams

Walnuts: 2 grams

Research on a variety of different nuts has shown that regular

consumption may reduce inflammation and lower blood sugar, HbA1c and
LDL levels (62  , 63  , 64  , 65  ).

In one study, people with diabetes who included 30 grams of walnuts in

their daily diet for one year lost weight, had improvements in body
composition and experienced a significant reduction in insulin levels
(66  ).

This finding is important because people with type 2 diabetes often have
elevated levels of insulin, which are linked to obesity.

In addition, some researchers believe chronically high insulin levels

increase the risk of other serious diseases, such as cancer and
Alzheimer’s disease (67, 68  ).

BOTTOM LINE:
Nuts are a healthy addition to a diabetic diet. They’re low in
digestible carbs and help reduce blood sugar, insulin and LDL
levels.
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9. Broccoli
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Broccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of

digestible carbs, along with important nutrients like vitamin C and
magnesium.

Studies in diabetics have found that broccoli may help lower insulin levels
and protect cells from harmful free radicals produced during metabolism
(69  , 70  ).

What’s more, broccoli is another good source of lutein and zeaxanthin.

These important antioxidants help prevent eye diseases (71  ).

BOTTOM LINE:
Broccoli is a low-calorie, low-carb food with high nutrient value. It
is loaded with healthy plant compounds that can protect against
various diseases.

10. Extra-Virgin Olive Oil

Extra-virgin olive oil is extremely beneficial for heart health.

It contains oleic acid, a type of monounsaturated fat that has been shown
to improve triglycerides and HDL, which are often at unhealthy levels in
type 2 diabetes.

It may also increase the fullness hormone GLP-1 (72  , 73  ).

In a large analysis of 32 studies looking at different types of fat, olive oil

was the only one shown to reduce heart disease risk (74  ).

Olive oil also contains antioxidants called polyphenols. They reduce

inflammation, protect the cells lining your blood vessels, keep your LDL
cholesterol from becoming damaged by oxidation and decrease blood

pressure (75  , 76 
A D V E,R T
77 
I S E M E).N T

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Extra-virgin olive oil is unrefined and retains the antioxidants and other
properties that make it so healthy. Be sure to choose extra-virgin olive oil
from a reputable source, since many olive oils are mixed with cheaper oils
like corn and soy (78  ).

BOTTOM LINE:
Extra-virgin olive oil contains healthy oleic acid. It has benefits for
blood pressure and heart health.

11. Flaxseeds
Flaxseeds are an incredibly healthy food.

A portion of their insoluble fiber is made up of lignans, which can

decrease heart disease risk and improve blood sugar control (79  , 80  ).

In one study, people with type 2 diabetes who took flaxseed lignans for 12
weeks had a significant improvement in hemoglobin A1c (80  ).

Another study suggested that flaxseeds may lower the risk of strokes and
potentially reduce the dosage of medication needed to prevent blood
clots (81  ).

Flaxseeds are very high in viscous fiber, which improves gut health,
insulin sensitivity and feelings of fullness (82  , 83  , 84  ).

Your body can’t absorb whole flaxseeds, so purchase ground seeds or

grind them yourself. It’s also important to keep flaxseeds tightly covered
in the refrigerator to prevent them from going rancid.

BOTTOM LINE:
Flaxseeds may reduce inflammation, lower heart disease risk,
decrease blood 
A D V E R Tsugar
I S E M E N Tlevels and improve insulin sensitivity.

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12. Apple Cider Vinegar

Apple cider vinegar has many health benefits.

Although it’s made from apples, the sugar in the fruit is fermented into
acetic acid, and the resulting product contains less than 1 gram of carbs
per tablespoon.

Apple cider vinegar has been shown to improve insulin sensitivity and
lower fasting blood sugar levels. It may also reduce blood sugar response
by as much as 20% when consumed with meals containing carbs (85  ,
86  , 87  , 88).

In one study, people with poorly controlled diabetes had a 6% reduction

in fasting blood sugar when they took 2 tablespoons of apple cider
vinegar before bed (88).

Apple cider vinegar may also slow stomach emptying and keep you
feeling full.

However, this can be a problem for people who have gastroparesis, a

condition of delayed stomach emptying that is common in diabetes,
particularly type 1 (89  ).

To incorporate apple cider vinegar into your diet, begin with 1 teaspoon
mixed in a glass of water each day. Increase to a maximum of 2
tablespoons per day.

BOTTOM LINE:
Apple cider vinegar can improve insulin sensitivity and lower
blood sugar levels. It may also help you feel full for longer.

13. Strawberries

Strawberries areA one of the most nutritious fruits you can eat.
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They’re high in antioxidants known as anthocyanins, which give them

their red color.

Anthocyanins have been shown to reduce cholesterol and insulin levels

after a meal. They also improve blood sugar and heart disease risk factors
in type 2 diabetes (90  , 91  , 92  ).

A one-cup serving of strawberries contains 49 calories and 11 grams of

carbs, three of which are fiber.

This serving also provides more than 100% of the RDI for vitamin C, which
provides additional anti-inflammatory benefits for heart health (11  ).

BOTTOM LINE:
Strawberries are low-sugar fruits that have strong anti-
inflammatory properties and may help reduce heart disease risk.

14. Garlic
Garlic is a delicious herb with impressive health benefits.

Several studies have shown it can reduce inflammation, blood sugar and
LDL cholesterol in people with type 2 diabetes (93  , 94  , 95  ).

It may also be very effective at reducing blood pressure (96  , 97  ).

In one study, people with uncontrolled high blood pressure who took
aged garlic for 12 weeks averaged a 10-point decrease in blood pressure
(97  ).

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

BOTTOM LINE:
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Garlic helps lower blood sugar, inflammation, LDL cholesterol
and blood pressure in people with diabetes.
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15. Squash
Squash is one of the healthiest vegetables around.

Winter varieties have a hard shell and include acorn, pumpkin and
butternut.

Summer squash has a soft peel that can be eaten. The most common
types are zucchini and Italian squash.

Like most vegetables, squash contains beneficial antioxidants. Many

types of winter squash are high in lutein and zeaxanthin, which protect
against cataracts and macular degeneration.

Animal studies using squash extract have also reported reductions in

obesity and insulin levels (98  , 99).

Although there’s very little research on humans, one study found that
people with type 2 diabetes who took an extract of the winter squash
Cucurbita ficifolia experienced a significant decrease in blood sugar
levels (100  ).

However, winter squash is higher in carbs than summer squash.

For example, 1 cup of cooked pumpkin contains 9 grams of digestible

carbs, while 1 cup of cooked zucchini contains only 3 grams of digestible
carbs.

BOTTOM LINE:
Summer and winter squash contain beneficial antioxidants and
may help lower blood sugar and insulin levels.

16. Shirataki Noodles ADVERTISEMENT



Shirataki noodles are wonderful for diabetes and weight control.

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These noodles are high in the fiber glucomannan, which is extracted from
konjac root.

This plant is grown in Japan and processed into the shape of noodles or
rice known as shirataki.

Glucomannan is a type of viscous fiber, which makes you feel full and
satisfied. It also lowers levels of the “hunger hormone” ghrelin (101  ).

What’s more, it’s been shown to reduce blood sugar levels after eating
and improve heart disease risk factors in people with diabetes and
metabolic syndrome (102  , 103  , 104  , 105  ).

A 3.5-oz (100-gram) serving of shirataki noodles also contains less than

one gram of digestible carbs and just two calories per serving.

However, these noodles are typically packaged with a liquid that has a
fishy odor and you need to rinse them very well before use. Then, to
ensure a noodle-like texture, cook the noodles for several minutes in a
skillet over high heat without added fat.

BOTTOM LINE:
The glucomannan in shirataki noodles promotes feelings of
fullness and can improve blood sugar control and cholesterol
levels.

Take Home Message

Uncontrolled diabetes increases your risk of several serious diseases.

However, eating foods that help keep blood sugar, insulin and
inflammation under control can dramatically reduce your risk of
developing complications.

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Read this article Ain
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