Kale and sweet potatoes contain disease-fighting compounds and are diabetes-friendly.
What makes a food “super”? When it comes to type 2 diabetes, it’s not just about foods that pack lots of nutrients. Fora diabetes-friendly diet, you also need foods that will help keep your blood sugar (glucose) levels in check. There is no one single best food for type 2 diabetes. Instead, thebest dietfor type 2 diabetes is one that is based on whole foods and is rich infiber, protein, and a moderate amount of healthy carbohydrates.
It’s true that people with type 2 diabetes need towatch their carb intake, but they don’t have to follow a fadlow-carb diet. On the contrary, says Leah Kaufman, RD, CDCES, ofLeah Kaufman Nutritionin New York City, the best diet for people with type 2 diabetes is “a well-balanced diet that has a healthy amount of carbs, protein, healthy fats, and vegetables per meal.”
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While changing your diet won’t cure diabetes, it can lower your risk fortype 2 diabetes complications, such as heart disease andneuropathy(nerve damage). Prioritizing a healthy eating plan is even more crucial now, as the novelcoronavirusrages on in the United States and beyond. That’s because people with diabetes are among the groupsat a higher risk for complications from COVID-19, according to theCenters for Disease Control and Prevention. Keeping your blood glucose in check has never been more important, and food can play a big role in that effort. In fact, diet affects type 2 diabetes in several ways, including glucose regulation, heart health, weight maintenance, and mood.
How can you tell a good food from a bad one when it comes to managing diabetes? “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, CDCES, atBurgess Health Centerin Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of macronutrients, phytochemicals, and essential fatty acids.
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Researchers are also increasingly finding evidence of links between diet and type 2 diabetes development. Anarticle published in November 2017 in the journalDiabetologiastudied the impact of nutrition in more than 64,000 women for 15 years. Researchers found that eatingantioxidant-rich foodssignificantly lowered type 2 diabetes risk. Increasingly, such antioxidant-rich foods are being calledsuperfoods.
“超级食物是desc所进行的ribe nutrient-packed foods that may have more health benefits than other foods,” says Kaufman, adding it’s “not a medical term.”
You’ll also find that, when it comes to diabetes, superfoods are all whole, unpackaged foods — meaning they aren’t processed with added sugars, fats, or preservatives.
Unsure where to start? Check out these 11 tips for adding more superfoods to your diabetes diet!
Swap Out Meat for Beans and Lentils for Less Fat and More Fiber
High in fiber and protein, beans are digested slowly in your body, making them great for managing blood glucose levels in atype 2 diabetes diet. Just ¼ cup of any type of beans will provide as much protein as 1 ounce (oz) of a meat protein equivalent, according to theU.S. Department of Agriculture (USDA).
No matter which type of bean you choose, you’ll also gain a significant amount of your daily fiber needs from a 1 cup serving. For example, according to theMayo Clinic, 1 cup of baked beans offers 10 grams (g) of fiber, while 1 cup of black beans has 15 g. Women need an average of 21 to 25 g of fiber per day, while men need between 30 and 38 g. According to anarticle published in the January-February 2017 issue of theAmerican Journal of Lifestyle Medicine, only about 5 percent of the U.S. population meets that threshold, and yet a high-fiber diet is associated with a reduced risk of various diseases, including type 2 diabetes, obesity, stroke, heart disease, and even some cancers. (Just be sure to increase your intake of fiber slowly, and drink plenty of water, to reduce diarrhea, per theMayo Clinic.)
Other legumes offer similar health benefits that are key in managing diabetes. In astudy published in theArchives of Internal Medicine,加拿大研究人员发现,吃豆类、chickpeas, and lentils was associated with improved blood glucose control, reducedblood pressure, and lower cholesterol and triglyceride (fat found in the blood) levels in people with type 2 diabetes. Those qualities are important because people with diabetes are at a higher risk for heart problems than the general population, according to theNational Institute of Diabetes and Digestive and Kidney Diseases.
What’s more, beans are good sources of magnesium andpotassium.Diabetes is associated with magnesium deficiency, notes anarticle published in August 2015 in theWorld Journal of Diabetes, and potassium plays a role in further boosting heart health because it helps regulate blood pressure, notes theNational Institutes of Health (NIH).
RELATED:10 Foods High in Potassium
Eat Salmon for Omega-3 Fatty Acids
Many types of seafood are good for people with diabetes. According to theNIH, salmon, mackerel, tuna, sardines, and herring are rich inomega-3 fatty acids, which promote heart health by helping lower the blood fats calledtriglycerides. Just be sure to avoid or limit your consumption of fish with high levels of mercury, such as tilefish, swordfish, marlin, and king mackerel, as outlined by theFood and Drug Administration (FDA).
Eating fish twice a week, which is recommended by the American Heart Association, has other far-reaching benefits: Astudy published in theAmerican Journal of Kidney Diseasesfound that fish may protect people with diabetes againstkidney problems. Fish is considered a diabetes-friendly food as part of a healthy, well-balanced diet. Choose blackened or grilled fish over fried preparations.
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Consider Tree Nuts for Other Sources of Healthy Fats
Loaded with fiber and protein,nutsare filling and contain high levels of unsaturated fats, the kind that contribute toHDL, or "good" cholesterol, making them a boon to your heart health. But when it comes to stabilizing blood sugar, polyunsaturated fats in tree nuts — such asalmonds, cashews, hazelnuts, pecans, walnuts, and pistachios — are especially beneficial. (As a side note, peanuts aren't tree nuts; they're legumes.)
In areview and meta-analysis published in July 2014 inBMJ Open,Canadian researchers looked at data from 12 clinical trials and found that eating two servings of tree nuts a day lowered and stabilized blood sugar levels in people with type 2 diabetes and unhealthycholesterol levels(dyslipidemia), and stabilized metabolic syndrome.
“Plant-based healthy fatscan improve lipid levels,” says Kaufman. She recommends adding foods rich in polyunsaturated fats to help reduce high cholesterol related to elevated blood glucose, but with a caveat. “Although healthy, these foods do have a higher amount of calories, so I would limit them to one serving per day,” Kaufman notes. TheCleveland Clinicdefines one serving as 1 oz or 35 peanuts, 24 almonds, 14 walnut halves, or 18 cashews.
Grab a Handful of Fresh Blueberries for Disease-Fighting Antioxidants
While allberriescontain high levels of antioxidants, vitamins, and fiber,blueberries可能是其中一个最有利于人have, or at risk for, type 2 diabetes. “Antioxidants,” says Kaufman, “are a broad term used to describe a food that can help protect the body from damage. Antioxidants can be found in the vitamins of the actual food, or even the coloring.” In general, the deeper the color, the higher the antioxidant content.
In anarticle published in theBritish Medical Journal, researchers at the Harvard School of Public Health found that for every three servings of blueberries (as well asgrapesand apples) eaten per week, people reduced their risk for type 2 diabetes by as much as 26 percent compared with those who ate less than one serving per month. The authors based their conclusions on longitudinal studies of previous clinical trials conducted between 1984 and 2008, 1986 and 2008, and 1991 and 2009.
Fiber-rich berries also have the added benefit of satisfying your sweet tooth without any added sugars. Swapping out cookies for blueberries and other antioxidant-rich fruits will reduce blood sugar while keeping sugar cravings at bay. “Patients with diabetes should generally stay away from refined sugars and processed carbs to improve glucose control,” Kaufman says.
Have a Side of Broccoli to Increase Your Intake of Vitamins A and C
Areview of clinical studies published in theAmerican Journal of Nutritionfound that a diet rich in cruciferous vegetables likebroccolimay help reduce the risk of cancer.
Loaded with antioxidants, broccoli is a good source ofvitamin Aand is high invitamin C, two nutrients essential for anyone, regardless of a diabetes diagnosis. According to theUSDA, 1 cup of cooked, previously frozen broccoli (without added fat) supplies 93.8 micrograms (mcg) of vitamin A, or about 10 percent of the daily value (DV), and 73.4 milligrams (mg) of vitamin C, or about 82 percent of the DV.
Plus, with 5.52 g of fiber (22 percent of the DV), broccoli is filling — which makes it a good choice for people who are trying to lose weight and control type 2 diabetes.
Indulge Your Potato Craving With Fiber-Rich Sweet Potatoes
When it comes to foods for type 2 diabetes, not all potatoes are created equal. To keep your blood sugar levels in check, it’s best to reach forsweet potatoes, which are high in fiber (eat the skin for more fiber), as well as a host of other vitamins. According to theUSDA, one boiled medium-size sweet potato (with no fat added during cooking) offers 3.75 g of fiber, or 15 percent of the DV.
“I typically recommend about one-half a plate of nonstarchy vegetables per meal and one-quarter a plate of fiber-richstarchy vegetables, such as sweet potato with skin on, to increase overall fiber intake,” says Kaufman, though it’s important to work with your healthcare team to figure out how much starchy vegetables is right for you. Other starchy vegetables you can eat in moderation include peas and corn.
Another important consideration is the cooking process. When boiled, sweet potatoes are a low glycemic index (GI) food, meaning they won't spike your blood sugar as much as regular potatoes, according toresearch published in theJournal of Nutrition and Metabolism. Baking, roasting, and frying are the worst ways to prepare sweet potatoes for people with type 2 diabetes, they found.
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Incorporate Spinach and Kale Into Pastas and Salads
According to aprevious review, eating 1 ½ cup of dark leafy greens, including spinach andkale,每天可以减少2型糖尿病的风险by 14 percent. Though the reason is unclear, it may be that leafy greens have a protective effect because they contain antioxidants like vitamins A and C. A cup of fresh, cooked kale (without fat added) offers 879 mcg of vitamin A, or about 98 percent of the DV, and 52.9 mg of vitamin C, or about 58 percent of the DV, notes theUSDA. Leafy greens are also low in calories and carbohydrates (the same serving of kale has 36 calories and only 7.3 g of carbs), which is ideal for folks with type 2 diabetes.
Savor Your Morning Bowl of Oatmeal for Blood Sugar Control
Eating whole-grainoatsmay help you hit your targetA1Cand boost heart health. Asystematic review and meta-analysis published in December 2015 in the journalNutrientsfound that people with type 2 diabetes who ate oatmeal for breakfast had better postprandial glucose readings and lipid profiles than people who ate control breakfasts. Postprandial glucose readings measure glucose levels two hours after eating, and lipid profiles can help indicate heart health. It’s no mystery why oats are great in a diabetes diet — they’re another good source of fiber. TheUSDAnotes that a ½ cup of cooked oats provides 4 g, or 15 percent of the DV, of fiber.
For the healthiest options of oatmeal, choose steel-cut or old-fashioned oats with no addedsalt, sugar, or preservatives. For a creamier texture, cook them in low-fat milk. Add toppings like berries, seeds, and nuts for a flavorful, filling breakfast.
Slice Open a Tomato for Heart-Healthy Lycopene
Nothing beats biting into a ripe, juicy tomato — and luckily, folks with diabetes don’t have to give them up. In fact, tomatoes are ideal for a diabetes diet. “Foods such as blueberries and tomatoes with rich coloring can be higher in antioxidants and should be consumed regularly by those with diabetes,” says Kaufman.
This superfood may help lower blood pressure andLDL("bad") cholesterol, which may lessen the risk for heart disease. Areport published in theBritish Journal of Nutritionfrom a 10-year study suggested that that lycopene, a key nutrient in tomatoes, may help reduce therisk of heart diseaseby 26 percent. Keep in mind that your body will be able to absorb more lycopene from cooked tomatoes than from raw ones.
Go Greek With Your Yogurt for More Protein and Other Nutrients
Creamy and delicious, yogurt is a rich source ofcalcium, protein, and magnesium. It can also deliver valuableprobiotics, which, according to astudy published in April 2014 in theAmerican Journal of Clinical Nutrition, can help reduce the risk of weight gain and obesity, as well as cardiovascular disease.
Opt for Greek yogurt; it's slightly higher in protein than regular yogurt, which helps keep you fuller longer. According to the USDA, 1 cup of nonfat plain Greek yogurt offers23 g of protein, while the same serving of nonfat plain yogurt contains14 g of protein.
Read nutrition labels carefully and avoid any Greek yogurt products that have added sugars. Your best bet is to select plain, fat-free versions and add some sweetness with berries.
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Get Your Monounsaturated Fats With Heart-Healthy Avocados
Known for their heart-healthy monounsaturated fats,avocadostop the charts in terms of health benefits. According to areview published in the journalCritical Reviews of Food, Science, and Nutrition, avocados can helplower cholesterol, promote normal blood pressure, and reduce inflammation, thanks to their high fiber content, potassium, and lutein. One serving of avocado (a third of a medium-sized avocado, or 50 g) has 80 calories, 6 g of healthy fats, and a variety of vitamins and minerals, according toCalifornia Avocados.
Additional reporting byKristeen Cherney.
