Diet for blood sugar control -
The U. Department of Agriculture USDA recommends that people fill one-quarter of their plate with grains, one-quarter with protein, and the remaining half with fruits and vegetables.
In addition to helping manage diabetes, consuming whole grains may help prevent cardiovascular disease and several types of cancer , including gastric, pancreatic, and colorectal cancer.
There are several types of dietary fat. While some types may negatively affect health if people consume them in excess, other types may help promote good health. Healthy fats may be monounsaturated or polyunsaturated.
Omega-3 fatty acids, which are abundant in oily fish, are one type of polyunsaturated fat. Trans and saturated fats can increase levels of harmful cholesterol in the blood, which can contribute to the risk of cardiovascular disease.
Eating more unsaturated fats and fewer saturated fats can help lower the risk of cardiovascular diseases. Consuming unsaturated fats instead of saturated fats can also help improve cholesterol levels and blood sugar regulation.
Learn more about healthy and unhealthy fats. Protein is an essential nutrient that people can get from meats, fish, and plant-based foods such as nuts, beans, and legumes. Research suggests that protein does not increase blood sugar levels and can help a person feel full longer.
High protein diets may also help people reach or maintain a moderate weight more effectively than moderate or low protein diets. However, a meta-analysis 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:.
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. Discover more high protein foods. Learn more about foods and drinks to avoid with diabetes. Diabetes can cause a range of symptoms and health issues.
Maintaining stable insulin and blood sugar levels can have many benefits , including:. Effective diabetes management can also reduce the risk of more severe complications such as:. 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 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. Visit our dedicated hub for more research-backed information and in-depth resources on diabetes. In addition to eating a healthy diet and limiting foods and drinks that spike blood sugar, a person can try the following tips for keeping insulin levels stable:.
Healthcare professionals may recommend that a person check their blood or urine for ketones and adjust their insulin dosage accordingly. Because blood glucose levels are individualized, a person should follow the specific advice of their healthcare team. The pancreas produces insulin to help regulate blood sugar levels.
Diabetes happens when the pancreas does not produce enough insulin or the body cannot use insulin effectively. Read more about the pancreas. Cacao contains flavonoids, which may help regulate blood sugar levels.
A review points to the findings of several small studies, which suggest that cacao may help with insulin resistance and slow the progression of type 2 diabetes. An easy way to add cacao to the diet is by eating dark chocolate , which contains more cacao than milk chocolate. However, dark chocolate still contains sugar, and consuming too much of it might still cause a spike in blood sugar.
Therefore, a person should consume dark chocolate in moderation. While dark chocolate typically contains less sugar than milk chocolate, the sugar content of dark chocolate products may vary, and it is important to check the label.
The high protein content in fatty fish such as salmon, mackerel, and herring is particularly healthy for people with diabetes, as it has a low impact on blood sugar.
It is filling and provides essential nutrients to help the body grow and repair. People with diabetes should try to eat fatty fish twice per week. As with other foods, preparation is key.
It is best to avoid sugary marinades and to grill fish instead of frying it. In addition to medications, lifestyle and dietary strategies are an essential part of diabetes management.
Certain foods can help stabilize blood sugar levels, while others can make them less stable. A person can better manage their blood sugar and insulin levels by eating a balanced diet filled with whole grains, vegetables, legumes, lean protein, nuts, and seeds.
People with diabetes can use various strategies to lower their blood sugar levels. The options include lifestyle and dietary changes and natural…. Carbohydrates can cause spikes in blood glucose, so people with diabetes must be careful not to eat too many.
They will need to closely monitor their…. People with diabetes often think about what foods are suitable for them, but they must also carefully choose the drinks they consume.
We look at some…. Simple carbs—found in sweeteners like table sugar and juices—are made up of one or two sugar molecules that can be easily broken down, utilized as an immediate source of energy and cause a rapid rise in blood sugar levels. On the other hand, certain types of starch like slowly digestible starch and resistant starch found in vegetables, legumes and whole grains are complex carbohydrates with long chains of sugar molecules that take longer to digest—which means they cause blood sugar levels to rise more slowly.
While simple carbs and starch both break down into sugar molecules, fiber is a unique complex carbohydrate found in plant foods that cannot be digested.
And it plays a pivotal role in slowing down the absorption of sugar and subsequently preventing blood sugar spikes—making it an important carbohydrate for blood sugar control. When you're looking to achieve better blood sugar, it's easy to focus on the quantity over the quality of carbs you consume.
But research has shown that gradual improvements in fiber intake can help you strike that balance. There are two types of fiber that aid in blood sugar control: soluble and insoluble.
Just as the name implies, soluble fiber combines with water in the gut to form a gel-like substance that can slow down the absorption of glucose, which helps prevent blood sugar surges and lowers the risk of type 2 diabetes.
Soluble fiber also binds to cholesterol in the intestines and removes it from the body through your stool. This process may reduce cholesterol levels, and prevent diabetes complications like heart disease.
Examples of carbohydrates that contain soluble fiber include apples, berries, oats, beans, peas and avocados. Then there's insoluble fiber—a type that doesn't dissolve in water and remains intact as it travels through your intestines.
A study published in the Journal of Nutrition found that diets high in insoluble fiber mainly from whole-grain sources may improve insulin resistance and reduce your risk of developing type 2 diabetes. In addition, a study published in PLoS Medicine showed that a daily dietary fiber intake of 35 grams may result in reduced A1C—a measure of your average blood sugar levels over a three-month period—as well as fasting blood glucose levels and insulin resistance, compared to low-fiber diets of 15 grams per day.
Therefore, it is recommended that men and women slowly increase their daily fiber intake to 25 to 38 grams, as called for by the Dietary Guidelines for Americans. Now that you know fiber-rich carbohydrates are an important part of a blood-sugar-friendly diet, here are several tips you can use to add more of them to your meals and snacks:.
Rather than avoiding all carbohydrates out of fear they'll jack up your blood sugar levels, focus on consuming fiber-rich carbs—which have been proven to aid in blood sugar control.
By including a variety of fiber-packed fruits, vegetables, beans, legumes, nuts, seeds and whole grains in your diet, not only will you balance your blood sugar levels, you'll also reduce your risk of diabetes complications like cardiovascular disease and other conditions, such as obesity.
Paired with quality protein and healthy fats, fiber may be the missing piece to your overall healthy diet. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.
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By Devineé Lingo is a registered dietitian nutritionist who is on a mission to cultivate health and wholeness in people seeking restoration and renewal. Devineé Lingo, M. EatingWell's Editorial Guidelines.
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