Diabetes-Proof Your Body: Foods That Fight Blood Sugar Spikes!
Diabetes-Proof Your Body: Foods That Fight Blood Sugar Spikes!
Diet plays an important role in managing diabetes. Certain foods — such as non-starchy vegetables, whole grains, and healthy fats — can help control insulin and blood sugar levels effectively.
People with diabetes can still enjoy a balanced diet without sacrificing their favorite dishes. The key to having a balanced diet and maintaining stable blood sugar is making thoughtful food choices.
When carbohydrates are consumed, the body releases a hormone called insulin, which helps process and store these carbohydrates, thereby lowering blood sugar. However, in diabetes, the body either does not produce enough insulin or cannot use it properly, leading to increased blood sugar levels.
Before making any major dietary changes, individuals with diabetes need to consult a healthcare provider or dietitian.
This article explains some of the best foods for maintaining healthy insulin and blood sugar levels, as well as foods that should be limited or avoided.
Non-starchy vegetables are a great choice for nearly any diet, especially for those managing diabetes.
Vegetables are generally categorized into two types: starchy and non-starchy. Starchy vegetables contain more carbohydrates, which can lead to increased blood sugar levels.
The American Diabetes Association (ADA) recommends consuming at least 3 to 5 servings of vegetables daily. According to the ADA, one serving equals 1/2 cup of cooked vegetables or 1 cup of raw vegetables.
Some examples of non-starchy vegetables are:
- carrots
- bean sprouts
- broccoli
- asparagus
- cauliflower
- cucumber
- cabbage
- salad greens such as arugula, spinach, and lettuce
Most vegetables are available frozen, canned, or fresh. In addition to eating them raw, roasting and steaming are two easy preparation methods. Cooking vegetables in moderate amounts of olive oil is also a good way to get more healthy fats into a person’s diet.
Whole grain foods
Whole grains are a more nutritious option than highly processed or refined grains. They contain all parts of the grain — the bran, germ, and endosperm — whereas refined grains only contain the starchy endosperm, providing fewer health benefits.
The main benefit of whole grains is their higher fiber content. In contrast, refined grains, which lack fiber, can cause a rapid increase in blood sugar levels due to their high glycemic impact.
A 2020 research article reviewed three long-term studies exploring the relationship between whole grain intake and the risk of developing type 2 diabetes. The findings showed that a higher intake of whole grains was associated with a lower risk of type 2 diabetes. Interestingly, the study also noted that eating about one serving of popcorn per day increased the risk.
While whole grains can still affect blood sugar, they are generally a healthier option when eaten in moderation. The US Department of Agriculture (USDA) recommends filling one-quarter of your plate with grains, another quarter with protein, and the other half with fruits and vegetables. In addition, the American Diabetes Association (ADA) advises that at least half of your daily grain intake should come from whole grains.
When shopping, look for products labeled with 100% whole grain ingredients, such as:
- Whole grain bread
- Brown rice
- Quinoa
- Oats
- Barley
- Whole wheat pasta
Healthy Fats
Dietary fats come in many forms, and while some can hurt health when consumed in excess, others can support overall health.
Healthy fats include monounsaturated and polyunsaturated fats. An important type of polyunsaturated fat is omega-3 fatty acids, which are found in abundance in oily fish. In contrast, saturated and trans fats can raise levels of harmful cholesterol in the blood, increasing the risk of heart disease.
rotein diets.
However, a 2019 meta-analysisTrusted Source reported that a diet that includes too much animal protein may increase the risk of type 2 diabetes. A diet with plenty of plant-based protein may modestly decrease this risk.
A person with diabetes should favor foods with lots of protein but little saturated fat. Examples include:
- fish such as salmon, mackerel, and tuna
- skinless poultry such as chicken and turkey
- beans such as lima, kidney, and black beans
- lentils
- nuts and seeds
- soybeans and tofu
- low-fat dairy products such as low-fat Greek yogurt
A person can easily add protein to a meal. For example, beans are an excellent addition to salads, as are roasted chicken breasts without toppings.
Foods to Limit for Better Blood Sugar Control
People with diabetes should be mindful of certain foods that can lead to rapid spikes in blood sugar and insulin levels. While these foods don’t need to be completely avoided, they should be consumed only in moderation.
Foods to limit include:
- Sugary beverages: Soda, fruit juices, energy drinks, and sweetened teas
- Highly processed snacks and baked goods: Items often containing trans fats, like packaged pastries and cookies
- Refined grains: White rice, white bread, and regular pasta
- Sugary cereals: Breakfast cereals with added sugars
- Sweetened dairy products: Flavored yogurts and milk with added sugars
- Natural sweeteners: Honey, maple syrup, and agave nectar
- Flavored coffee drinks: Lattes and specialty drinks are high in sugar
- Fried foods: Deep-fried items that are high in unhealthy fats and caloriesBenefits of stable insulin and blood sugar
Diabetes can cause a range of symptoms and health issues. Maintaining stable insulin and blood sugar levels can have many benefitsTrusted Source, including:
- improved mood
- reduced fatigue
- improved brain and blood vessel health
Effective diabetes management can also reduce the risk of more severe complications Source such as:
- cardiovascular disease
- nerve damage
- vision loss and blindness
- Slow wound healing
- recurrent infections
Blood sugar tracking
A person can use devices to track their blood glucose levels.
Blood glucose monitors are portable devices that give people a snapshot of their blood sugar levels. To use these devices, a person must obtain a blood sample via a small prick on their finger. The monitor can then assess this blood sample.
Continuous glucose monitors constantly measure Trusted Source blood sugar levels throughout the day. These devices use a small implant under the skin to get continuous readings.
This information allows people with diabetes to note trends in blood sugar and manage their levels accordingly.
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