6 healthy foods for people with diabetes to help control blood sugar levels

• If you have diabetes, eat foods high in fiber, lean protein and omega-3 fatty acids.

• Foods for diabetes include fatty fish, fruits, leafy vegetables, nuts and whole grains.

• People with diabetes should avoid foods such as refined grains and sugar drinks.

• Visit the Insider’s Health Reference Library for more advice.

Diabetes is a chronic disease in which the body cannot properly process glucose – the sugar found in food that converts your body into energy. It causes elevated blood sugar levels that can damage blood vessels and eventually lead to high blood pressure and nerve damage if left untreated.

Diet control is crucial for diabetes management because it can help regulate blood sugar levels to prevent complications, says Jocelyne Karam, MD, director of the endocrinology department at Maimonides Medical Center. Diet plans for people with diabetes will vary per person, but in general, Karam recommends:

Here are six of the best foods within the categories that can help people with diabetes manage their blood sugar levels.

1. Beans

Beans have two main components that make them ideal for people with diabetes: fiber and protein. Your body digests both fiber and protein more slowly, reducing the risk of blood sugar spikes, says Dahlia Gomez, RD, a spokeswoman for the Association of Diabetes Care and Education Specialists (ADCE).

What the research says: A 2012 study found that eating beans, lentils and other legumes helped people with type 2 diabetes better control their blood sugar levels and lower their risk of heart disease.

The American Diabetes Association (ADA) recommends that dried beans or canned beans with reduced sodium be added to meals. All beans contain fiber, but the ADA says the following are best for people with diabetes:

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• Black beans

• Pinto bone

• Kidney bone

• Navy bone

2. Dark leafy vegetables

Dark leafy vegetables such as spinach and kale contain vitamin C and antioxidants, which can reduce inflammation. Although most inflammations are short-lived, they can be chronic in people with diabetes, which increases the risk of complications such as heart disease and kidney problems.

These vegetables also contain few calories and carbohydrates, making them a good choice for controlling both blood sugar levels and weight, Gomez says.

What the research says: A 2010 analysis showed that eating one and a half servings of green leafy vegetables a day reduces the risk of type 2 diabetes by 14%.

Dark leafy vegetables for people with diabetes include:

3. Vetterige vis

Fatty fish is rich in omega-3 fatty acids, a type of unsaturated fat that can improve heart health and reduce inflammation. Fish is also a good source of protein, says Karam.

What the research says: A small 2017 study found that consuming fatty fish, such as salmon, can help manage blood sugar levels after meals better than consuming lean fish, such as cod.

In addition to salmon, there are also examples of fatty fish:

• Sardines

• Herring

• Trout

• Mackerel

• Albacore-tuna

4. Fruit

Fruits contain a lot of sugar and carbohydrates, so there is a misconception that people with diabetes should avoid them. However, the high vitamin and mineral content means it is a safe choice, says Gomez.

If you have diabetes, it is important to count the carbohydrates in fruits as part of your general meal plan.

Strawberries contain antioxidants, called anthocyanins, which have been shown to reduce cholesterol and improve blood sugar levels. Blueberries are also less likely to cause blood sugar spikes, thanks to their low glycemic index and high fiber content.

Some fruits for people with diabetes include:

5. Neute

Nuts are a great source of healthy fats, magnesium and fiber, says Gomez. Some nuts and seeds, such as walnuts and flaxseed, are also rich in omega-3 fatty acids.

What the research says: A 2017 review found that regular consumption of different nuts can suppress appetite, lower cholesterol and manage blood sugar levels.

Examples of nuts for people with diabetes include:

• Walnut

• Almonds

• Hazelnuts

• Pistachio

6. Whole grain

Whole grains like whole grain bread and brown rice are preferred over refined grains, like white bread, because it contains more fiber, Karam says.

Whole grains are also rich in B vitamins, magnesium, iron and folate. A 2016 study found that a diet rich in whole grains can reduce the risk of cardiovascular disease and death from type 2 diabetes.

Examples of whole grains for people with diabetes include:

• Whole oats

• Quinoa

• Whole grain barley

• Farro

Foods to Avoid with Diabetes

Insider’s takeaway

Some foods, such as whole grains, fatty fish, nuts and beans, can help people with diabetes control their blood sugar levels. Increasing your intake of these foods can help you manage your diabetes, but the same diet will not work for everyone. A diabetes education specialist or a registered dietitian can help you develop a plan that fits your individual needs.

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