Figuring out the best foods to eat when you have diabetes can be tough. That’s because your main goal should be controlling your blood sugar levels.
However, it’s also important to eat foods that help prevent diabetes complications like heart disease.
Your diet can have a major role in preventing and managing diabetes (1Trusted Source).
Here are the 16 best foods for people living with diabetes, both type 1 and type 2.
1. Fatty Fish
Fatty fish contain omega-3 fats that help reduce inflammation and other risk factors for heart disease and stroke. Plus, it’s a great source of protein, which is important for blood sugar regulation.
2. Leafy Greens
Leafy green vegetables are rich in nutrients like Vitamin C, as well as antioxidants that protect your heart and eye health.
Avocados have less than 1 gram of sugar and are associated with improved overall diet quality. Avocados may also have properties specific to diabetes prevention.
Eggs may improve risk factors for heart disease, promote good blood sugar management, protect eye health, and keep you feeling full.
5. Chia Seeds
Chia seeds contain high amounts of fiber, which may help you lose weight. They also help maintain blood glucose levels.
Beans are cheap, nutritious, and have a low glycemic index, making them a healthy option for individuals with diabetes.
7. Greek Yogurt
Yogurt promotes healthy blood sugar levels, reduces risk factors for heart disease and may help with weight management.
Nuts are a healthy addition to a balanced diet. They’re high in fiber and help reduce blood sugar and LDL (bad) cholesterol levels.
Broccoli is a low calorie, low carb food with high nutrient value. It is loaded with healthy plant compounds that may help protect against various diseases.
10. Extra-Virgin Olive Oil
Extra-virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health.