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

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

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

• People with diabetes should avoid foods like refined grains and sugary drinks.

• Visit the Insider Health Reference Library for more advice.

Diabetes is a chronic disease in which the body is unable to process glucose properly – the sugar found in foods that the body converts to energy. This causes high blood sugar levels, which can damage blood vessels and eventually lead to hypertension and nerve damage, if left untreated.

Diet control is crucial to controlling diabetes because it can help regulate blood sugar levels to prevent complications, says Jocelyne Karam, MD, Director of the Endocrinology Division at Maimonides Medical Center. Nutrition plans for people with diabetes vary according to the person, but in general, Karam recommends:

Here are six of the best foods within these categories that can help people with diabetes to control blood sugar levels.

1. Beans

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

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

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

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• Black beans

• Pinto beans

• Red bean

• navy beans

2. Dark green leaves

Dark green leaves, such as spinach and kale, contain vitamin C and antioxidants, which can reduce inflammation. Although most inflammation is short-lived, it can be chronic in people with diabetes, increasing the risk of complications such as heart disease and kidney problems.

These vegetables are also low in calories and carbohydrates, which makes them a good choice for controlling blood sugar levels and weight, says Gomez.

What the research says: A 2010 analysis revealed that eating an extra 1/2 portion of green leafy vegetables a day reduces the risk of type 2 diabetes by 14%.

Green leaves for people with diabetes include:

3. Fatty fish

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

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

In addition to salmon, other examples of fatty fish include:

• Sardines

• herring

• Trout

• Horsetail

• Yellowfin tuna

4. Fruits

Fruits are rich in natural sugar and carbohydrates, which is why there is a misconception that people with diabetes should avoid them. However, their high content of vitamins and minerals means that they are a safe choice, says Gomez.

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

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

Some fruits for people with diabetes include:

5. Nuts

Nuts are a good source of healthy fat, magnesium and fiber, says Gomez. Some nuts and seeds, like walnuts and flax seeds, are also rich in omega-3 fatty acids.

What the research says: A 2017 review found that frequent consumption of a variety of different nuts can help suppress appetite, lower cholesterol and control blood sugar levels.

Examples of nuts for people with diabetes include:

• Nuts

• Almonds

• Hazelnuts

• pistachios

6. Whole grains

Whole grains, such as brown bread and brown rice, are preferred over refined grains, such as white bread, because they contain more fiber, says Karam.

Whole grains are also rich in B vitamins, magnesium, iron and folic acid. 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 barley

• Farro

Foods to Avoid With Diabetes

Insider Takeaway

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

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