“Monitoring carbohydrate intake, choosing foods with a low glycemic index and including a balanced mix of carbohydrates, proteins and healthy fats can help regulate blood sugar levels,” says Chrissy Arsenault, a registered dietitian nutritionist at the Trainer Academy in Monument, Colorado.
The glycemic index (GI) refers to how quickly a carbohydrate-containing food causes blood sugar levels to rise. Foods with a higher GI, such as white bread or white rice and sugar, raise blood sugar levels faster than foods with a low GI, such as oatmeal, apples and legumes. Low GI foods are often better options for people with diabetes.
Still, a food’s GI is only part of the picture, and it has its limitations. For example, it does not take into account the impact that other foods eaten at the same time can have on blood sugar levels. Additionally, GI measurements are typically based on very specific portion sizes. Some high GI foods are rich in nutrients and can be part of a healthy diet. People with diabetes should aim to combine high GI foods with low GI foods to reduce their impact on blood glucose. Carb counting can also be a useful tool to prevent unwanted blood sugar spikes.
Below we list eight of the best foods for people with diabetes, according to experts.
Green leafy vegetables
“Leafy greens have a low glycemic index and are high in fiber, which helps regulate blood sugar levels,” says Arsenault. They also provide essential vitamins and minerals such as iron, magnesium, calcium and vitamins A and K and some B vitamins, adds Dr. Too bad.
An older study from 2011 found that increasing daily consumption of green leafy vegetables by about one serving caused a 14% reduction in the risk of type 2 diabetes.
Try to eat at least ½ cup of cooked leafy greens such as spinach, kale, Swiss chard, kale or mustard greens daily, advises Jean Copeland, a clinical dietitian nutritionist at the Heart and Vascular Center at Dartmouth Hitchcock Medical Center in Lebanon, New Hampshire. She suggests making them into eggs, adding them to stir-fries or soup, or preparing them as a side dish.
Whole grain
Whole grains, or unrefined grains, still have their shells, making them “checker, heavier and more nutritious than refined grains,” says Copeland. They’re also higher in fiber, which raises blood glucose more slowly than refined grains, she says.
A 2018 study found that consuming a single 16-gram serving of whole grains (rye and whole wheat bread, oatmeal, or granola) daily was associated with a reduced risk of type 2 diabetes of 11% for men and 7% for women.
“Be wary of processed foods that claim to contain whole grains,” urges Dr. Sood. Instead, opt for whole food sources like oats, brown rice, rye and quinoa, she says.
Beans and Legumes
Beans and legumes such as lentils and chickpeas are excellent sources of fiber and protein, which help stabilize blood sugar levels by slowing the digestion of carbohydrates and the release of glucose into the bloodstream, says Arsenault.
Beans also have a low glycemic index, so they don’t raise blood glucose as quickly as other foods containing carbohydrates, says Dr. Sood. According to a 2020 study, regular consumption of legumes between 50 and 190 grams per day is linked to better glycemic control and a reduced risk of cardiovascular disease and mortality among people with type 2 diabetes.
Copeland suggests adding chickpeas or black beans to a soup or salad or eating hummus with crunchy raw vegetables.
Nuts
Nuts such as almonds, walnuts and pistachios have a low glycemic index and can help improve insulin sensitivity, says Arsenault. A recent study shows that eating nuts alone or in combination with high GI foods lowers blood sugar levels in individuals with type 2 diabetes (compared to consuming high GI foods alone).
Nuts are also high in nutrients and contain monounsaturated and polyunsaturated fatty acids, vitamins E and K, and minerals such as magnesium, copper, potassium and selenium, adds Dr. Too bad. She recommends almonds, pistachios, walnuts, cashews, pecans, hazelnuts and Brazil nuts as good choices for people with diabetes.
Fat fish
“Oily fish (such as salmon, mackerel, sardines, anchovies, herring and trout) are rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which can have positive effects on diabetes and insulin resistance. says Dr. Sood.
Omega-3 fatty acids are also important for heart health. People with type 2 diabetes are more likely to have high blood pressure and high cholesterol, which puts them at greater risk for heart disease and stroke.
Research shows that consuming oily fish at least a few times a week significantly reduces the risk of death from coronary artery disease and heart attack. This may be due to omega-3 fatty acids and their ability to reduce inflammation and improve cholesterol.
Fish is also an excellent source of protein, an important macronutrient for people with diabetes, says Dr. Sood. Research shows that people with type 2 diabetes should aim to get 20% to 30% of their daily calories from protein.
Citrus fruits
Citrus fruits contain fiber, vitamin C and antioxidants that are beneficial for overall health, says Dr. Sood. And with a relatively low GI index, fruits like oranges, grapefruit and lemons can help control blood sugar levels, Arsenault adds.
Citrus fruits are also high in polyphenols, which have antioxidant and anti-inflammatory properties. Animal studies show that citrus polyphenols have a positive influence on insulin sensitivity and hepatic glucose metabolism, but more research is needed to determine their effect on humans.
Copeland recommends eating fruit with a meal or snack that contains fat and protein.
Probiotic foods
Probiotic foods help grow and maintain a healthy gut microbiome, says Dr. Sood. The gut microbiome plays an important role in insulin sensitivity, appetite and blood glucose regulation – all important aspects of living with diabetes, she says.
A 2023 study found that probiotic supplementation has a beneficial impact on glycemic control in people with type 2 diabetes, especially those with a body mass index (BMI) over 30.
Dr. Sood recommends that people with diabetes include fermented foods that are high in sugars Bifidobacterium such as kimchi, sauerkraut, miso, yogurt, kombucha, kefir and natto in their daily diet.
Chia and flaxseed
“Seeds (like chia and flax) are high in fiber and omega-3 fatty acids,” says Arsenault, adding that because they have a low glycemic index, they can also help stabilize blood sugar levels.
A small study of 77 adults with type 2 diabetes and overweight or obesity found that consuming 30 grams of chia seeds per day for six months helped with weight loss and glycemic control. Another study showed that flaxseed supplementation improved glycemic control and insulin resistance in individuals with prediabetes or type 2 diabetes.
To reap these benefits, Copeland suggests adding ¼ cup of seeds to your oatmeal or yogurt.