Diabetes is a serious metabolic disease that affects 34.2 million adults in the U.S. alone, according to recent reports from the American Diabetes Association.

Type 2 diabetes, the most common form of diabetes, is often the result of poor nutrition. A 2008 study showed that regular consumption of sugar-sweetened beverages like sodas and processed fruit juices led to a heightened risk of Type 2 diabetes.

Another study revealed that eating fewer fruits and vegetables also increased the risk of the disease.

What these studies and several others tell us is that diet is a modifiable risk factor for diabetes. This means that cutting back on certain foods and eating more of others can reduce the risk of the disease or perhaps even reverse its onset altogether.

Best foods for people with diabetes

Certain foods do a better job than others at keeping blood sugar levels in check. Here are some of them:

1. Leafy greens – Vegetables like spinach, kale and collard greens are excellent sources of potassium, an essential mineral that can stimulate the production of insulin and improve cells’ glucose tolerance.
2. Whole grains – The fiber in whole grains like oats, wheat and quinoa can inhibit the absorption of glucose in the gut, thus lowering blood sugar levels.
3. Fatty fishes – Fatty fishes are a nutritious addition to a diabetic diet. Fishes like salmon, herring and tuna contain high levels of omega-3 oils that help stabilize blood sugar levels.
4. Beans – Beans are low-calorie foods rich in protein and fiber. This means that eating more of them can help keep you full for longer periods without adding weight.
5. Walnuts – Like fish, walnuts are rich in omega-3 oils linked to a lower incidence of diabetes.
6. Citrus fruits – Studies show that two plant compounds in citrus fruits, called hesperidin and naringin, have powerful anti-diabetic effects. To maximize these effects, snack on oranges, grapefruits or clementines for dessert or in between meals.
7. Berries – Those with diabetes tend to have chronic levels of oxidative stress and inflammation. To ease these symptoms, snack on antioxidant-rich blueberries, blackberries and raspberries.
8. Sweet potatoes – Sweet potatoes are healthier alternatives to white potatoes because of their low sugar content. These spuds are also great sources of fiber and potassium.
9. Yogurt – Fermented foods like yogurt are natural sources of beneficial bacteria that support digestion and promote gut health. In diabetic individuals, these bacteria work to reduce inflammation and oxidative stress.
10. Chia seeds – Chia seeds pack a strong punch thanks to their impressive antioxidant and omega-3 content. Use them to garnish dishes or sprinkle them over soups, salads and homemade pastries.

Foods to avoid

Good nutrition isn’t just about the foods you eat. It’s also about what you choose to keep off of your plate. The following is a list of foods to avoid for people with diabetes:

1. Refined grains – Refined grains like white bread, processed pasta and white rice contain little to no nutrients. Instead, these are immediately processed into sugar upon entering the gut.
2. High-sugar fruits – Fruits are a great alternative to sweets. But sugar can still be harmful in excess, even when it comes from organic sources like fruits. Avoid high-sugar fruits like pomegranates, mangoes and pineapples that can cause a spike in blood sugar levels.
3. Trans fats – Trans fats are considered the most harmful type of fats. These fats increase bad cholesterol, thus raising the risk of heart disease. Trans fats are also associated with a high risk of diabetes.
4. Refined sugar – Refined sugar can be found in foods like candies, cakes, biscuits and breakfast cereals. Diabetics should avoid this specific sugar at all costs since it can raise blood sugar levels fast.
5. Sugar-sweetened drinks – Processed beverages like sodas, fruit juices and energy drinks are chock-full of high-fructose corn syrup (HFCS), an artificial sugar linked to inflammation, diabetes, heart disease and cancer.
6. Salted chips – Although salt does not affect blood sugar, it’s important for people with diabetes to limit their consumption of high-sodium foods like chips and smoked meat. Frequent consumption of these foods can raise blood pressure and worsen symptoms of diabetes.
7. Alcohol – Although alcohol is not harmful by itself, excessive drinking can cause insulin resistance. Alcohol can also worsen diabetes-related nerve damage.

Diabetes is a preventable and treatable disease. Watch what you eat and make healthier food choices to control the progression of diabetes and improve its symptoms.

Read more articles about diabetes diets and diabetes prevention at PreventDiabetes.news.

Sources:

Diabetes.org

JAMANetwork.com 1

JAMANetwork.com 2

MedicalNewsToday.com