In This ArticleView AllIn This Article1. Cinnamon2. Nuts3. Oatmeal4. Dairy5. Beans6. Broccoli7. Quinoa8. Spinach9. Olive Oil10. Salmon
In This ArticleView All
View All
In This Article
Cinnamon
Nuts
Oatmeal
Dairy
Beans
Broccoli
Quinoa
Spinach
Olive Oil
Salmon
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Pictured Recipe:Spinach-Strawberry Salad with Feta & Walnuts
If you have diabetes, it can be hard to figure out how to eat to feel your best and keep yourblood sugar under control. And while it might feel like there are a lot of foods you need to limit, there are still manyfoods you can enjoy.
One thing that helps when figuring out what to eat is keeping the focus on the foods you can add to your diet and should be eating more of instead of what foods to limit with diabetes. Think “replace” or “swap” instead of “delete” when it comes to limiting certain foods. For example, you could swap your sugar-laden breakfast pastry for eggs and veggies in the morning.
Here are 10 top foods for people with diabetes that are nutrient-packed powerhouses tohelp you control your blood sugarand stay healthy.
Pictured Recipe:You’ll Want to Use This Paprika Spice Blend on Everything
Jennifer Causey
Pictured Recipe:Rosemary-Garlic Pecans
Walnuts, in particular, have been shown to help fight heart disease and can improve blood sugar levels, all thanks to their high levels of polyunsaturated fats. These healthy fats have been shown to help prevent and slow the progression of conditions like diabetes and heart disease. Almonds, pistachios and pecans also contain these beneficial fats. Nuts are low in carbohydrates and high in protein and fat, which makes them good for stabilizing blood sugar. Just keep an eye on your serving size, as a small amount of nuts goes a long way. A 1/4-cup portion of shelled walnuts clocks in at 164 calories, per theUSDA.
Pictured Recipe:Cinnamon-Roll Overnight Oats
In a 2019 pilot study published inExperimental and Clinical Endocrinology & Diabetes, researchers found that when participants were given about 3/4 cup of oatmeal a day over just two days, insulin requirements were lower on those two days. It’s interesting to note that in this study, cinnamon was also included in the oatmeal, so the combination of the oats and cinnamon may have been a dynamic glucose-lowering duo. Research has also shown oats can help improve blood pressure,cholesteroland fasting insulin levels.
Pictured Recipe:Ricotta & Yogurt Parfait
In addition to providing calcium and vitamin D for healthy bones, dairy foods are an excellent source of protein to keep hunger at bay. Milk, cheese and yogurt have all been shown to help stabilize blood sugar levels, and eating plenty of these dairy products may reduce the risk of developing diabetes.
A large 2022 original research study found inFrontiers in Nutritionthat moderate consumption of dairy may reduce the risk of diabetes. Dairy products are rich in crucial micronutrients like vitamin D, calcium and magnesium, which play a role in influencing insulin sensitivity.
Whether you choose fat-free or full-fat dairy, it’s most important to watch for added sugars in flavored yogurts and milks, which can add significant calories in the form of simple carbs.
Pictured Recipe:Chickpea “Chicken” Salad
Beans are loaded with fiber and protein to keep you feeling full. Beans are also a source of carbohydrates, with about 20 grams of carbs per half-cup serving, according to theUSDA.
Pictured Recipe:Lentil & Roasted Vegetable Salad with Green Goddess Dressing
Broccoli—and othercruciferous foods, such as kale, cauliflower and Brussels sprouts—all contain a compound called sulforaphane. This anti-inflammatory compound helps control blood sugar and protects blood vessels from damage associated with diabetes, according to a 2017 study inScience Translational Medicine.
Broccoli is not only low in calories and carbs—1 cup of cooked chopped florets has just 55 calories and 11 g of carbohydrates, per theUSDA—but it also packs a lot of nutrients, including vitamin C and iron. You can feel free to fill half your plate with this good-for-you green veggie.
Marty Baldwin
Pictured Recipe:Red Quinoa Salad with Golden Beets & Pistachios
This protein-rich whole grain is a great substitute for white pasta or white rice. It contains 3 g of fiber and 4 g of protein per 1/2 cup serving of cooked quinoa, according to theUSDA. The boost of fiber and protein means quinoa gets digested slowly, which keeps you full and stops your blood sugar from spiking.
Quinoa is also considered a complete protein because it contains all nine essential amino acids needed to build muscle, which is rare for plant-based protein sources. Plus, it’s rich in minerals, such as iron and magnesium.
Diana Chistruga
Pictured Recipe:Skillet Lemon Chicken with Spinach
Spinach is one of the best sources of magnesium, which helps your body use insulin to absorb the sugars in your blood and manage blood sugar more efficiently. A 2020 study inNutrition Journalshowed that when women with polycystic ovary syndrome supplemented with thylakoid, a substance found in spinach, they experienced significant reductions in weight, waist circumference and insulin levels over 12 weeks compared to the placebo group.
Pictured Recipe:Olive Oil-Braised Summer Squash
There’s no need to fear the fat from olive oil. While fat has more calories than carbohydrates, gram for gram, it helps keep you full, minimizes blood sugar spikes and allows your body to absorb key nutrients, such as vitamins A and E.
Pictured Recipe:Garlic Roasted Salmon & Brussels Sprouts
It’s important to note, however, that research, like the 2020 review inLipids in Health and Disease, has shown that supplementing with fish oil has not been shown to be helpful for blood glucose levels. Try to get your omega-3s through your food.
The Bottom Line
No food is completely off-limits when you have diabetes. But there are definitely certain foods that will help you better control your blood sugar levels. Swap some of your blood glucose-spiking foods with some of these foods that help stabilize blood sugars to keep you feeling energetic and performing at your best.
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