What are the top foods diabetics should eat and avoid. How can diabetics maintain stable blood sugar levels through diet. Which grains, proteins, and produce are best for managing diabetes. What are the healthiest alternatives to common diabetic-unfriendly foods.

Understanding the Importance of Diet in Diabetes Management

Contrary to popular belief, a diabetes diagnosis doesn’t condemn you to a life of bland meals. In fact, there’s a wide array of delicious and nutritious foods that can help manage your condition effectively. The key lies in understanding which foods to embrace and which to avoid. Let’s delve into the world of diabetic-friendly nutrition and explore the best dietary choices for maintaining stable blood sugar levels.

Grains: The Good, The Bad, and The Balanced

When it comes to grains, not all are created equal in the eyes of diabetes management. The American Diabetes Association emphasizes the importance of choosing nutritious whole grains. But why are whole grains so crucial for diabetics?

Whole grains contain all parts of the grain kernel – the bran, germ, and endosperm. This composition provides a wealth of nutrients, including fiber, which plays a vital role in maintaining steady blood sugar levels. Additionally, whole grains offer heart-healthy benefits, an important factor considering the increased cardiovascular risks associated with diabetes.

Oats: A Diabetic’s Best Friend

Among whole grains, oats stand out as a particularly beneficial option for diabetics. What makes oats so special? They contain a type of fiber called beta-glucan, which has been shown to have anti-diabetic effects. Beta-glucan helps slow down digestion and the absorption of carbohydrates, leading to more stable blood sugar levels.

How can diabetics incorporate oats into their diet? Jackie Newgent, RDN, CDN, author of The All-Natural Diabetes Cookbook, suggests opting for savory rather than sweet oatmeal to avoid added sugars. Consider trying savory oatmeal recipes that incorporate vegetables, herbs, and lean proteins for a nutritious and satisfying meal.

Quinoa: The Protein-Packed Grain Alternative

Another excellent grain choice for diabetics is quinoa. This trendy pseudo-grain has gained popularity for good reason. What makes quinoa a smart pick for a diabetes diet? According to Sarah Koszyk, MA, RDN, quinoa is a good source of both fiber and protein. This powerful combination promotes feelings of fullness and helps with blood sugar control.

How does protein aid in carbohydrate processing? Protein helps with the uptake of carbohydrates, allowing the body to process them more efficiently. This can lead to better overall blood sugar management. Koszyk recommends enjoying quinoa in salads or casseroles for a nutritious and satisfying meal.

White Bread and Pastries: The Grains to Avoid

While whole grains offer numerous benefits, refined grains like white bread and pastries can be detrimental to blood sugar control. Why are these foods problematic for diabetics? White flour-based products have been stripped of their bran, germ, and endosperm, resulting in a product that can rapidly elevate blood sugar levels.

How dramatic can the impact of pastries be on a diabetic’s diet? Nutritionist Jackie Newgent warns that some pastries, like cinnamon rolls, can contain more saturated fat and added sugars than a person with diabetes should consume in an entire day. This makes them a definite “avoid” on the diabetic food list.

What alternatives can diabetics choose? Lori Zanini, RD, CDE, creator of The Free 7 Day Diabetes Meal Plan, suggests swapping white bread for whole grain or Ezekiel bread. For pasta lovers, choosing whole-grain pasta or legume-based options like chickpea pasta can be a great way to enjoy these foods while managing blood sugar levels.

Proteins: Balancing Nutrition and Blood Sugar Impact

Protein is an essential macronutrient, but not all protein sources are equally beneficial for diabetics. When selecting proteins, it’s crucial to consider their carbohydrate and fat content. How do different protein sources affect blood sugar levels?

Plant-Based Proteins: A Fiber-Rich Option

Plant-based proteins, particularly beans and lentils, offer a unique combination of benefits for diabetics. What makes these foods so advantageous? Newgent explains that dry beans and lentils provide a notable combination of plant protein and soluble fiber. This duo can help boost feelings of fullness and aid in managing blood sugar levels.

How can diabetics incorporate more plant-based proteins into their diet? Koszyk suggests adding garbanzo beans, kidney beans, black beans, mung beans, and lentils to salads, soups, casseroles, and chili. Another creative option is to puree these legumes to make homemade hummus, a nutritious and delicious snack or spread.

Salmon: The Heart-Healthy Protein Choice

When it comes to animal proteins, salmon stands out as an excellent option for diabetics. Why is salmon particularly beneficial? Zanini explains that salmon is a healthy protein source that won’t raise blood sugar levels. Additionally, it helps lower ‘bad’ cholesterol levels, addressing a major concern for diabetics – the increased risk of heart disease and stroke.

How often should diabetics include salmon in their diet? The American Heart Association recommends eating fish (particularly fatty fish like salmon) at least two times a week. This can be easily achieved by incorporating grilled or baked salmon into your meal plan, paired with non-starchy vegetables and whole grains for a balanced diabetic-friendly meal.

Proteins to Avoid: Fried and Processed Meats

While lean proteins can be beneficial, certain preparation methods and processed meats should be avoided. What makes these proteins problematic for diabetics? Fried meats, for instance, are often breaded, adding unnecessary carbohydrates to the meal. Additionally, the high fat content can lead to weight gain and increased insulin resistance.

Are there any specific cooking methods diabetics should be cautious about? Miriam Jacobson, MS, RD, CNS, CDN of Every Body Bliss warns against heavily char-grilled or burnt meats. These can damage cell membranes and insulin receptors, potentially worsening insulin resistance. If grilling, it’s advisable to cut off any extremely blackened parts before eating.

Vegetables and Fruits: Nature’s Diabetes-Fighting Powerhouses

Vegetables and fruits are essential components of a healthy diet for everyone, but they hold particular importance for diabetics. How do these foods contribute to better blood sugar management?

Non-Starchy Vegetables: The Foundation of a Diabetic Diet

Non-starchy vegetables are a diabetic’s best friend when it comes to meal planning. Why are these vegetables so beneficial? They’re low in calories and carbohydrates but high in vitamins, minerals, and fiber. This combination allows diabetics to fill up on nutrient-dense foods without significantly impacting their blood sugar levels.

What are some examples of non-starchy vegetables? Leafy greens like spinach, kale, and collard greens, as well as broccoli, cauliflower, bell peppers, and zucchini, are all excellent choices. These can be enjoyed raw, steamed, roasted, or sautéed for variety in texture and flavor.

Berries: The Sweet Treat for Diabetics

When it comes to fruits, berries are a top pick for diabetics. What makes berries a smart choice? They’re lower in sugar compared to many other fruits, yet packed with antioxidants and fiber. Blueberries, strawberries, and raspberries can satisfy a sweet tooth while providing numerous health benefits.

How can diabetics incorporate berries into their diet? They make a great topping for unsweetened yogurt or oatmeal, can be blended into smoothies, or enjoyed as a simple snack. Remember to keep portion sizes in mind, as even natural sugars from fruit can affect blood glucose levels when consumed in large quantities.

Beverages: Hydration Choices for Diabetics

Proper hydration is crucial for everyone, but diabetics need to be especially mindful of their beverage choices. What drinks should diabetics prioritize, and which should they avoid?

Water: The Ultimate Hydration Source

Water is undoubtedly the best beverage choice for diabetics. Why is water so important? It helps flush out excess glucose through urine and keeps the body well-hydrated without adding any calories or carbohydrates. For those who find plain water boring, try infusing it with slices of lemon, cucumber, or berries for a refreshing twist.

Unsweetened Tea and Coffee: The Caffeinated Options

Unsweetened tea and coffee can be part of a healthy diabetic diet. What benefits do these beverages offer? Both contain antioxidants that may help improve insulin sensitivity. However, it’s crucial to enjoy them without added sugars or high-fat creamers, which can negatively impact blood sugar levels.

Sugary Drinks: The Beverages to Avoid

Sugary beverages are among the worst choices for diabetics. Why are these drinks so detrimental? They can cause rapid spikes in blood sugar levels and provide empty calories without any nutritional benefits. This category includes regular soda, sweetened iced teas, and fruit juices with added sugars.

What about diet sodas? While they don’t directly raise blood sugar, some studies suggest they may negatively impact insulin sensitivity over time. It’s best to limit or avoid these in favor of water or unsweetened beverages.

Snacks and Desserts: Satisfying Cravings Safely

Having diabetes doesn’t mean you can never enjoy a snack or dessert again. The key is making smart choices and practicing portion control. What are some diabetic-friendly options for satisfying cravings?

Nuts and Seeds: The Crunchy, Satisfying Snack

Nuts and seeds make excellent snacks for diabetics. Why are they a good choice? They’re rich in healthy fats, protein, and fiber, which can help stabilize blood sugar levels and provide lasting satiety. Almonds, walnuts, chia seeds, and pumpkin seeds are all great options.

How should diabetics incorporate nuts and seeds into their diet? A small handful (about 1 ounce) makes a perfect snack. They can also be sprinkled on salads or yogurt for added crunch and nutrition.

Dark Chocolate: The Sweet Treat in Moderation

For those with a sweet tooth, dark chocolate can be a satisfying treat. What makes dark chocolate a better choice than other sweets? It’s lower in sugar and higher in antioxidants compared to milk chocolate. Look for varieties with at least 70% cocoa content for the most benefits.

How much dark chocolate can diabetics enjoy? As with all treats, moderation is key. A small square (about 1 ounce) a few times a week can be part of a balanced diabetic diet. Remember to account for the carbohydrates in your meal plan.

Meal Planning and Portion Control: Keys to Successful Diabetes Management

Understanding which foods to eat and avoid is just part of the equation. Proper meal planning and portion control are equally important for managing diabetes effectively. How can diabetics create balanced meals that support stable blood sugar levels?

The Plate Method: A Simple Guide to Balanced Meals

The plate method is a straightforward approach to meal planning for diabetics. How does it work? Imagine dividing your plate into sections:

• Half the plate should be filled with non-starchy vegetables
• One quarter should contain lean protein
• The remaining quarter is for whole grains or starchy vegetables
• Add a small serving of fruit and a glass of water or unsweetened beverage

This method ensures a good balance of nutrients while helping to control portion sizes.

Carbohydrate Counting: A More Precise Approach

For those who need more precise control over their blood sugar levels, carbohydrate counting can be an effective strategy. How does carb counting work? It involves keeping track of the grams of carbohydrates in each meal and snack, aiming for a consistent amount at each eating occasion.

Why is carb counting beneficial? It allows for more flexibility in food choices while still maintaining good blood sugar control. However, it requires more effort and education to implement effectively. Working with a registered dietitian can be helpful in learning this method.

Managing diabetes through diet doesn’t have to be a daunting task. By focusing on whole, nutrient-dense foods, controlling portions, and being mindful of carbohydrate intake, it’s possible to enjoy a varied and delicious diet while keeping blood sugar levels in check. Remember, individual needs may vary, so it’s always best to work with healthcare professionals to develop a personalized meal plan that works for you.

26 Best and Worst Foods for Diabetics

Despite conventional wisdom, a diabetes diagnosis doesn’t mean you have to commit to a bland and boring diet. There are loads of delicious foods that are safe and healthy to eat—you may just not know what they are yet. But that’s okay, because we’re here to help! Read on to discover the best and worst drinks, grains, proteins, and produce picks for your diet, according to top nutritionists. Once you’ve read through the list and added some things to your shopping list, click over to these 15 Cooking and Eating Tips If You Have Diabetes to find out how to transform the Eat This picks into delicious, satisfying meals.

According to the American Diabetes Association, it’s important to choose the most nutritious whole grains possible. Although grains help to maintain steady blood-sugar levels and provide heart-healthy fiber, white flour-based products can’t claim the same. Because the bran, germ, and endosperm have been compromised, these foods elevate blood-sugar levels and should only be consumed on occasion.

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“Oats contain a type of fiber called beta-glucan, which seems to have an anti-diabetic effect,” explains Jackie Newgent, RDN, CDN, author of The All-Natural Diabetes Cookbook., adding,* “I advise people with diabetes to steer clear of added sugars by enjoying savory rather than sweet oatmeal.” For some tips on whipping up a delectable bowl of oats, dig into these 20 Savory Oatmeal Recipes for a Flat Belly.

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Though you likely assumed sugary donuts and muffins weren’t the best way to kick off your day, we bet you didn’t realize just how awful certain pastries can be. “Cinnamon rolls, for example, can contain more saturated fat and added sugars than people with diabetes should have in an entire day,” cautions Newgent. Yikes! Always turn down this coffee-shop bad boy.

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This nutty, trendy whole grain is a good source of fiber and protein, making a smart pick for a diabetes diet, Sarah Koszyk, MA, RDN tells us. “With the fiber and protein combination found in quinoa, you’ll feel fuller and have better blood sugar control. Protein also helps with the uptake of carbohydrates so the body can process them more easily. I suggest enjoying quinoa in a salad or casserole.”

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You can have bread, but just not the white kind, says Lori Zanini, RD, CDE, creator of The Free 7 Day Diabetes Meal Plan. “White sandwich bread is a refined grain, not a whole grain. When eaten as is, it has a high glycemic index and can directly lead to elevated blood-sugar levels.” Swap white bread for whole grain or Ezekiel bread and choose whole-grain pasta or a legume-based pasta in lieu of regular nutrient-stripped noodles. We like Banza Chickpea Pasta. You can snag a 6-pack on Amazon.com for $26.

When choosing proteins, it’s important to pay attention to their carbohydrate and fat content. While grilled and baked meats are typically low in carbs, plant-based proteins (like beans), as well as breaded and fried meats, contain carbs. With that in mind, it’s best to read food labels carefully before digging into these foods so you can portion your servings properly.

“Dry beans and lentils provide a notable combination of plant protein and soluble fiber that can help boost feelings of fullness and help manage blood sugar levels,” Newgent explains. “Replacing some meat with beans or lentils can play a helpful role in heart health—which is of particular importance for people with diabetes.” Not sure how to include them in your diet? Koszyk says garbanzo beans, kidney beans, black beans, mung beans, and lentils can all be enjoyed in salads, soups, casseroles, and chili. She also suggests pureeing them to make hummus. These 11 Tips for Making Homemade Hummus can help you make an especially delicious batch.

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“They may be tasty come summer, but char-grilled, burnt meats damage cell membranes and insulin receptors that are associated with insulin resistance, cautions Miriam Jacobson, MS, RD, CNS, CDN of Every Body Bliss. A little bit of char is inevitable when you’re grilling, but if any parts are extremely blackened, cut them off before digging in, the American Diabetes Association advises.

“Salmon is a smart addition to anyone’s eating plan, but for individuals with diabetes, it’s especially beneficial,” Zanini tells us. Here’s why: “It’s a healthy protein source that will not raise blood sugar levels and will help to lower ‘bad’ cholesterol levels, which increases the risk of heart disease and stroke—a major concern for diabetics.”

Made with tenderized cube steak and white flour, this pan-fried Southern dish is one you’re better off skipping, Newgent warns. “The combination of a high-fat meat coupled with a starchy breading makes this a double-whammy of bad news for folks with diabetes, especially as it relates to their heart health.” A grass-fed sirloin tip side steak is one the leanest varieties in the butcher shop. Grill or broil a piece and enjoy it instead of the fried alternative. Paired with a sweet potato and a non-starchy vegetable like spinach or sauteéd peppers and onions, you’ll have a healthy and satisfying meal.

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Looking for a protein-packed way to fuel your morning? Greek yogurt is the answer. “It naturally contains both carbohydrates and protein, which is a perfect combination to help control hunger levels and blood sugars,” says Koszyk. “Plus, choosing Greek yogurt will give you more protein and fewer carbohydrates than regular yogurt, which can help better control blood-sugar levels. Enjoy yogurt in a smoothie or as a snack paired with some berries and chia seeds.” For more creative Greek yogurt ideas, don’t miss these 21 Awesome Ways to Lose Weight With Yogurt.

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There are two categories of vegetables: starchy and non-starchy. Starchy vegetables like potatoes, corn, and butternut squash are all excellent sources of nutrients, but because they contain more carbs than non-starchy veggies like Brussels sprouts and broccoli, portion control is of the utmost importance.

One the best ways to control your blood sugar is to follow the diabetes plate method, which calls for filling half your plate with non-starchy veggies, a quarter with a grain or starchy veggie, and a quarter with a lean protein. “This method helps keep calories in check, portions satisfying, and nutrients high,” Newgent explains, adding, “Greens like kale and spinach are great non-starchy vegetable options because they contain lutein, an important nutrient for eye health. This nutrient is essential for people with diabetes since they have a higher risk for blindness than those without diabetes.” For more foods that will keep your peepers healthy, dig into these 4 Best Foods for Eye Health.

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It’s not that you can’t eat potatoes, you just have to be cognizant of how they’re prepared and how much you consume. French fries, for example, are a no-go. “Fried foods are high in simple carbs and fat, which is a tough combination for diabetics. It will raise blood sugar quickly and keep it high for a long time because the fat takes awhile to digest,” Zanini explains. Boiled or baked potatoes, on the other hand, are safe to eat in moderation. Stick to a ½ cup serving, and pair with a protein and non-starchy vegetable to keep blood-sugar levels even-keeled.

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Craving something sweet? Berries are nature’s candy, so consider them your go-to when your sweet tooth strikes. “Strawberries, blueberries, raspberries and blackberries are all low on the glycemic index and are considered to be superfoods for diabetics. This is due to their ability to gradually raise blood sugars,” Koszyk explains.

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Sure, it seems healthy, but a smoothie made primarily of fruit isn’t the best bet for those with diabetes. Instead, opt for a drink made with one serving of fruit (like ½ cup berries), one serving of spinach or kale, a healthy fat (like nut butter), and a protein such as Greek yogurt or unsweetened protein powder.6254a4d1642c605c54bf1cab17d50f1e

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“Cruciferous vegetables like kale, broccoli, cauliflower, brussels sprouts and cabbage are high in something called sulforaphane,” Jacobson says. “The compound helps reduce oxidative stress and vascular complications associated with diabetes like heart disease and neuropathy, a term used to describe a problem with the nerves. “

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When it comes to diabetes management, carbs get all of the attention. But the type of fats you consume are just as important as your carbohydrate intake. Although unhealthy fats raise your risk for heart disease (a condition that diabetics have an increased risk of developing), healthy fats can help protect your ticker and bolster your overall health.

Avocados really do live up to their hype. Not only are they creamy, delicious and versatile, they can help you maintain healthy blood-sugar levels. “Avocados contain a significant amount of healthful fats and dietary fiber, which help slow carbohydrate digestion and absorption. Including avocado in meals is a scrumptious way to help prevent spikes in blood sugar,” Newgent tells us. Sick of simply adding slices of the stuff to your salads and omelets? These 18 Ways to Satisfy Your Avocado Cravings can help you get more creative in the kitchen.

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According to the American Diabetes Association, people with diabetes are at high risk for heart attack and stroke. One of the easiest ways to keep yourself safe is to limit your saturated fat intake. Things like lard, palm oil, and high-fat meats and dairy products should all be consumed in moderation. When buying packaged goods, look for hydrogenated oils on the ingredient label. If you see it listed, that means there’s trans fat in the product (even if it claims “0 g trans fat”), and it’s best to put it back on the shelf.

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“Chia seeds are a heart-healthy fat that contains fiber and omega-3s,” Koszyk explains. “Research suggests that chia seeds help control blood glucose. And it’s all thanks to the fiber content slowing the passage of glucose into the blood. Also, fiber fills us up which reduces our appetite and helps us eat less.” Koszyk suggests enjoying chia seeds in yogurt, fruit and veggie smoothies, or salads. Chia pudding is another delicious way to fit the superfood into your diet.

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You may have heard that nuts are heart healthy, but not all nuts are not created equally. Roasted nuts, for instance, are high in advanced glycation end products which perpetuate damaged cell receptors and perpetuates insulin resistance,” Jacobson cautions. Choose raw nuts whenever possible and steer clear of these Worst Nuts for Weight Loss.

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“I often recommend an ounce of almonds as a snack.” Zanini tells us. “Almonds don’t raise blood sugar levels and are a great source of magnesium, a nutrient that improves insulin sensitivity.”

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Add a satisfying crunch to your favorite oatmeal, salad, soup, or smoothie with the help of ground flaxseeds, a potent superfood for people with diabetes. “Ground flaxseeds contain lignans (a plant-based chemical compound) and fiber which help maintain blood sugar levels and glycemic control,” Koszyk explains.

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When people map out their diabetes meal plan, most of the focus tends to be on the food. But don’t forget that what’s in your glass can also have an effect on your glucose levels and weight. Here are the best and worst options to help you stay hydrated.

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Zanini is a huge fan of green tea—and with good reason. Not only is it hydrating, it also helps prevent overeating and stabilizes blood-sugar levels. “It also increases our metabolism and reduces fat storage,” Zanini adds.

Sure, they look awful tempting topped with whipped cream and chocolate sauce, but you’ll want to say “no” to sugary coffee drinks, Zanini advises. “A small ice-blended chocolate coffee drink from a café can easily contain over 44 grams of sugar, which is equal to 11 teaspoons. That’s much more than the American Heart Association’s 6 teaspoon recommendation.” And speaking of the sweet stuff, say goodbye to added sugars—and farewell to your belly—with the Zero Sugar Diet! Order your copy today!

Because it’s low in calories and carbs, black coffee is a safe choice for diabetics. If you prefer your cuppa joe with some milk, choose 1% or skim, and make sure that you count it in your meal plan. A quarter-cup of skim milk—about what you’d pour into a 16-ounce coffee—provides about 3 grams of carbohydrates. A single sugar packet contains 4 grams of carbs.

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Sports drinks like Gatorade may be helpful for highly active, healthy people, but people with diabetes should steer clear—even if they hit the gym on the reg. “They can be an unnecessary source of calories, added sugars, and sodium, which are all things people with diabetes should avoid,” Newgent warns. Stay hydrated during your workout with cold h30—it really is your best bet.

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You may already know that soda isn’t best bets for diabetics, but you may not realize just how damaging the beverage can be. “Within the first 10 minutes of drinking a soda, about 10 teaspoons of sugar hit the system. It’s rapidly absorbed and signals an insulin release, which is a problem for people with diabetes since they have insulin resistance,” Jacobson explains, adding, “Diet sodas aren’t much better, either. Sweeteners are 200 to 600 times sweeter than sugar and signal an insulin release from the pancreas. So even if you’re not drinking straight-up sugar, you’re still signaling a release and perpetuating that dysfunctional physiological response.”

The 10 Worst Foods When You Have Type 2 Diabetes

Trying to keep your blood sugar in check? Limit or steer clear of these 10 foods to stay healthy and avoid complications.

By Joy Bauer, RDMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: September 9, 2019

Medically Reviewed

Avoiding or limiting fatty desserts and sugary alcoholic beverages will help you keep your blood sugar balanced.

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A healthy type 2 diabetes diet includes healthy carbs like fruits, veggies, and whole grains; low-fat dairy; heart-healthy fish like salmon, mackerel, tuna, and sardines; and good fats like nuts, avocados, and olive oil. But feeling your best when you have diabetes isn’t just about choosing the right foods, it’s also about limiting or avoiding foods that can spike your blood sugar and increase your risk of complications.

“It’s all about moderation and making careful food choices for overall balanced blood sugar control,” says Amy Kimberlain, RD, CDE, a spokeswoman for the Academy of Nutrition and Dietetics and a Wellness Dietitian at Baptist Health South Florida. “You want to eat a balanced, healthful diet, and avoid refined carbohydrates, which raise blood sugar. You also want to avoid the saturated fat found in fatty meats, full-fat dairy, and fried foods, as people with type 2 diabetes have an increased risk of getting heart disease.”

A healthy diet for diabetes will also help you manage your weight or lose weight if you’re overweight, which is important, because losing just 10 to 15 pounds may help you prevent and manage high blood sugar, according to the American Diabetes Association.

Research shows that losing some weight can also help improve insulin sensitivity, meaning you’re less resistant and better able to respond to insulin, Kimberlain explains. A small study published in June 2017 in Nutrition & Diabetes showed sustained enhanced insulin sensitivity in successful female weight-loss maintainers compared with those who had no history of weight loss.

To avoid weight gain and keep your blood sugar under control, limit or avoid the following 10 foods.

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Skip Sugary Foods Like Sweets and Soda

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Foods that are made primarily of processed sugar, like many desserts, candy, and soda, are considered low-quality carbohydrates. Not only are these foods lacking in nutritional value, they can also cause a sharp spike in your blood sugar, says Kimberlain. They can also lead to weight problems. “Refined carbohydrates raise blood sugar,” she explains. “Your body then produces extra insulin to bring your blood sugar down. Insulin is a fat storage hormone. With more circulating insulin in your bloodstream, your body converts the carbohydrates to fat and stores them — on your buttocks, thighs, abdomen, and hips.”

Instead of sweets, reach for delicious fruits like apples, berries, pears, or oranges. These high-quality carbohydrates contain plenty of fiber to help slow down the absorption of glucose, so they’re a far better choice for blood-sugar control. Pair fruit with a high-protein food, such as peanut butter, for even better blood-sugar levels. One caveat: Even though fruit is healthy, it too raises blood sugar, warns Kimberlain. “I always tell patients that timing is everything,” she says. “If you just had a meal two hours ago (which is when your blood sugar is at its peak), and now you have a piece of fruit, you will only raise your blood sugar even more.” It’s better to give your body time to return to a normal range, or opt for a hard-boiled egg or a handful of nuts (protein foods that won’t directly affect your blood sugar level), she suggests.

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Sip on Flavored Seltzer Rather Than Fruit Juice

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While fiber-rich whole fruits are considered healthy carbohydrates for people with diabetes, fruit juice is another story. People with diabetes should avoid drinking juice, even 100 percent fruit juice, says Kimberlain. Fruit juice contains more vitamins and minerals than soda and other sugary drinks, but the problem is that juices have concentrated amounts of fruit sugar and therefore cause your blood sugar to spike quickly. Plus, sipping fruit juice doesn’t fill you up the same way that eating a piece of fruit does, because juice doesn’t have the same fiber that’s found in whole fruit, she adds. If you want a refreshing drink, go for zero-calorie plain or naturally flavored seltzer with a spritz of lemon or lime. Infusing water with cucumber and mint is nice too, suggests Kimberlain.

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Snack on Fresh Fruit Instead of Dried Fruit

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Although dried fruit contains fiber and many nutrients, the dehydration process removes the water, so it’s easier to eat more — think about how many more raisins than grapes you can eat. While snacking on raisins or dried apricots is better for you than eating a cookie, it’ll still send your blood sugar soaring. Skip the dried fruit and instead choose whole fruits that are high in fiber, which cause a lower and slower rise in blood glucose (but remember to eat fruit at a time when your blood sugar isn’t already at its peak, says Kimberlain).

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Replace White Carbs With Whole Grains

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Big offenders on the low-quality carb list are refined starches, like white rice and anything made with white flour, including white bread and pasta. These “white” carbs act a lot like sugar once your body begins to digest them, which means they will increase your glucose levels. Replace white carbs with whole grains, such as brown or wild rice, barley, oatmeal, high-fiber cereals, and whole-grain breads, for carbs that break down more slowly and have a less dramatic effect on blood sugar. “The first ingredient should say a whole grain —whether it’s whole grain or whole rye, it should say ‘whole,’” explains Kimberlain.

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Favor Low-Fat Over Full-Fat Dairy

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You’ve probably heard that the saturated fats in dairy products can raise your LDL cholesterol levels and increase your risk of heart disease. But saturated fats may cause yet another serious problem for people with diabetes — research has found that eating a diet high in saturated fat may worsen insulin resistance. Do your best to avoid full-fat dairy products made with whole milk, such as cream, full-fat yogurt, ice cream, cream cheese, and other full-fat cheeses. Look for reduced-fat or fat-free dairy products instead. The American Heart Association recommends that everyone should get no more than 5 to 6 percent of their total calories from saturated fat, and this guidance is even more important for people with type 2 diabetes, says Kimberlain. So if you consume 2,000 calories per day, that’s about 120 calories from saturated fat, or 13 grams.

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Opt for Lean Proteins Over Fatty Cuts of Meat

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People with type 2 diabetes should limit or avoid high-fat cuts of meat, such as regular ground beef, bologna, hot dogs, sausage, bacon, and ribs, because like full-fat dairy, they’re high in saturated fats, explains Kimberlain. Saturated fats in meat raise cholesterol and promote inflammation throughout the body, and can also put people with diabetes at even greater risk for heart disease than the average person, since their risk is already elevated as a result of diabetes (people with type 2 diabetes may have other conditions that contribute to their risk for developing cardiovascular disease, including high blood pressure, abnormal cholesterol and high triglycerides, obesity, a lack of physical activity, poorly controlled blood sugars, or smoking, according to the American Heart Association). Instead of fatty cuts of meat, choose lean proteins, including skinless chicken and turkey, fish and shellfish, pork tenderloin, and lean beef. When it comes to ground beef, make sure you choose beef that’s at least 92 percent lean and 8 percent fat, advises Kimberlain.

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Limit Packaged Snacks and Baked Goods

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Aside from all the sugar, junky white flour, sodium, and preservatives they contain, packaged snacks and baked goods — like chips, pretzels, crackers, cookies, doughnuts, and snack cakes — often have unhealthy trans fats. Trans fats increase your “bad” (LDL) cholesterol, lower your “good” (HDL) cholesterol, and raise your risk of heart disease. They’re also even more dangerous than saturated fats, especially for people who have type 2 diabetes, who are already at increased risk of heart disease, explains Kimberlain. In fact, there’s no amount of trans fats that you can safely include in your diet, especially if you have type 2 diabetes, she notes.

The good news is that trans fats are now listed right below the amount of saturated fats on food labels, making it easier to steer clear of them. Look for labels that list 0 grams (g) trans fat, but keep in mind that according to the U.S. Food and Drug Administration (FDA), products with less than 0.5 g can claim 0 g, so they may not be trans-fat free. Check the ingredients list as well to make sure the product doesn’t contain any partially hydrogenated oils, a major source of trans fats. Seek out healthy fats in salmon and other fatty fish, as well as in nuts, seeds, avocado, and olive and canola oils.

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Forget About Eating Oily, Breaded Fried Foods

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You may have a weakness for fried foods like french fries, fried chicken, and potato chips, but satisfying this craving another way will be better for your health in the long run. Fried foods typically soak up tons of oil, which equates to lots of extra calories — and many are coated in breading first, jacking up the numbers even more. Overdoing the greasy stuff can pack on the pounds and cause blood-sugar chaos, says Kimberlain. “Not only do these foods initially spike blood sugar, they can leave it high over a long period of time. Fat takes longer to digest, so it keeps blood sugar elevated,” she says. To make matters even worse, some foods are deep-fried in hydrogenated oils that are laden with trans fats.

For the same flavor without the fat and calories, Kimberlain suggests finding new ways to prepare the ‘fried’ foods you like, such as baking, roasting, or grilling (think fish tacos grilled vs. fried). “You can even make baked ‘fried’ chicken,” she says. “Air fryers are popular now as well, so there’s that option, too. And if you don’t have an air fryer, I have a little convection oven that works just the same. I make baked fries in there that taste so crispy, you’d think they were fried.”

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Avoid Alcohol or Drink Only in Moderation

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Before you indulge in a cocktail or even a glass of wine with dinner, check with your doctor to make sure that it’s safe for you to drink alcohol, since it can interfere with your blood-sugar levels. If you do drink, keep it in moderation, advises the ADA.  “Moderation” is generally defined as no more than one serving per day if you’re a woman, and no more than two if you’re a man. A typical serving is measured as 5 ounces (oz) of wine, 12 oz of beer, or 1.5 oz of distilled liquor.

“Diabetes medication is processed through the liver, and so is alcohol,” explains Kimberlain. “This double whammy can be too much for your liver. If you’re taking insulin, it can cause low blood sugar, especially if you’re drinking and not eating.”

As for best and worst choices at the bar, Kimberlain recommends mixed drinks like diet soda with rum (hard liquor has no carbs), or hard liquor with ice or calorie-free mixers. Avoid sweet wines like prosecco and “foofy” umbrella drinks with lots of sugar.

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Skip Sweeteners That Spike Your Blood Sugar

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People tend to think that “natural” sweeteners like honey are okay, but the body doesn’t distinguish between sugars — it just knows it’s sugar, explains Kimberlain. These natural sugars still cause a spike in blood sugar. The goal is to learn to enjoy food for its natural flavor, and start cutting back on added sugar, she says.

Additional reporting by Jennifer D’Angelo Friedman.

Life without sweets and other myths about diabetes

More than 5.1 million Russians suffer from diabetes in Russia alone, but not everyone knows about the causes and consequences of the disease

November 14 is World Diabetes Day. On this day, the physiologist Frederick Grant Banting was born, who in 1921, together with colleagues, discovered insulin, a hormone that regulates blood glucose. Insulin helps break down carbohydrates and sugar, turning them into energy for the body.

Banting was awarded the Nobel Prize for the discovery of insulin. A year later, the scientist saved the life of a 14-year-old boy with diabetes by injecting him with the drug.

What is diabetes?

This is a carbohydrate metabolic disorder characterized by high blood sugar. There are two main forms of the disease:

• type 1 – when the body does not produce enough insulin and patients are forced to constantly inject the hormone;
• type 2 – when insulin is produced in normal or even increased amounts, but the body cannot use it effectively, since the mechanism of interaction with cells is impaired; patients with type 2 diabetes are prescribed a diet and hypoglycemic drugs.

Type 2 diabetes accounts for up to 90% of cases.

How many people have diabetes?

According to the International Diabetes Federation, there were 463 million people with diabetes in the world in 2019.

“In the 2000s, there were 2 million patients in Russia, in 2020 – 5 million. In 20 years, the number of patients with diabetes has more than doubled,” says Marina Shestakova, director of the Institute of Diabetes at the National Research Center for Endocrinology of the Ministry of Health of the Russian Federation.

Although diabetes is one of the leading causes of disability and death today, along with cancer and cardiovascular disease, there are many misconceptions surrounding it. Often people are not sufficiently aware of the real causes and consequences of the disease. We have tried to separate the myths from the facts.

Because of the name, many believe that diabetes is caused by eating too much sugar. This is not entirely true. There is no evidence that sugar by itself causes diabetes. However, sugar cravings contribute to obesity, which in turn increases the risk of type 2 diabetes. As for type 1 diabetes, the love of sugar has nothing to do with it, since this type is a genetic disease.

Overeating and a sedentary lifestyle do increase the likelihood of developing type 2 diabetes, but other factors, such as genetics or age, also play a role. Therefore, being overweight does not mean that a person will necessarily have diabetes.

The disease can affect people of any body type. Type 1 diabetics are usually of normal weight.

This disease is not infectious, so it is impossible to get infected with it through any of the possible contacts.

First, it is not diabetes itself that is transmitted, but a tendency to it. Therefore, it is so important not to neglect prevention – proper nutrition and physical activity.

As for the likelihood of developing the disease, according to endocrinologists, it is 25-30% if both parents have type 1 diabetes, and 70-80% if the mother and father have type 2 diabetes. If only one member of the family is ill, the risk of developing the disease decreases.

It is worth noting that even if none of the relatives were ill, a sedentary lifestyle and overeating leading to obesity can affect the development of diabetes.

Signs and symptoms of diabetes are not always clear. In some cases, a person suffering from a disease may not be aware of their condition. Therefore, it is very important to regularly undergo preventive examinations and take blood tests.

If you are constantly thirsty, worried about frequent urination and fatigue, it is better to check your blood for sugar. All these are symptoms of diabetes.

Normal blood glucose levels (finger test): on an empty stomach – 3.3-5.5 mmol / l, after meals – 7.8 mmol / l.

Diabetes mellitus is dangerous with possible complications, including strokes, heart attacks and loss of vision. However, modern drugs, glucometers (devices for measuring blood glucose) and new approaches to therapy allow you to control and adjust blood sugar levels and can effectively prevent complications.

In fact, the diet of a type 1 diabetic who knows how to control his disease (who is familiar with the rules of insulin therapy and the carbohydrate counting system) is practically no different from that of a healthy person.

People with type 2 diabetes are indeed discouraged from eating sugar and sugary foods (fast carbohydrates). You should also limit your intake of fats. That is, it is enough for patients to adhere to the principles of a healthy diet, which include, among other things, foods containing glucose.

The fructose found in honey raises blood glucose in much the same way as regular sugar.

As for fruits, be aware that in addition to fiber and vitamins, they contain a large amount of carbohydrates, which can cause an increase in blood sugar. Therefore, it is necessary to consult a doctor regarding the types and amounts of fruits that can be included in the diet.

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Sweets for diabetics – articles Candy Store

Diabetes and a special diet are inseparable concepts. There is an opinion that sugar cannot be present in the diet of diabetics at all, but this is not so. They are allowed to eat limited amounts of certain fruits and juices. But sweets and desserts, alas, are the first on the list of prohibited foods. Sweets, cakes, cookies, pastries contain “fast” carbohydrates. They significantly increase the level of glucose in the blood in a short period, and can lead to a deterioration in the condition of a diabetic patient.

Fortunately, there are many sweet products that diabetics can consume. These are special sweets made on the basis of sugar substitutes and sweeteners. The most common sweeteners include sorbitol, fructose, xylitol, mannitol, and aspartame. These substances are similar to sugar in terms of calories, and their taste is often sweeter. Sweeteners are non-caloric, they include cyclamate, lactulose, glycyrrhizin, stevioside.

For people with diabetes, there are special fructose candies and ice creams, sugar-free cakes, cookies and pastries with a minimum amount of animal fats. Among sweets useful for diabetes, first of all, it is worth noting cereal bars, marshmallows and fruit-based marshmallows, dark chocolate.

Sweets for diabetics do not contain sugar, but this does not mean that they can be eaten constantly and uncontrollably. Sweeteners can also affect blood glucose levels, as well as lipoprotein content, which is harmful to blood vessels. In addition, there is an individual intolerance to certain components of sweets for diabetics. Therefore, the use of sugar substitutes and products based on them should be strictly dosed, and is allowed only after consultation with your doctor.

At home, you can cook a lot of sweet treats that are allowed for diabetes. These are fruit and berry jams and marshmallows, jelly and jelly cakes, fruit and curd casseroles, mousses and puddings made with sugar substitutes. Even pastries can be made without sugar: there are many recipes for various pies, strudels and muffins, the sweetness of which is given by the fruit in the filling.

Fructose candies, which are sold in many stores, can also be made at home. The most important rule is that all products used must have a low glycemic index. It is also important to monitor the calorie content of meals: obesity and atherosclerosis are common problems for people with diabetes that appear due to high cholesterol. Therefore, for the preparation of creams, mousses and casseroles, cottage cheese, yogurt or cream with a low percentage of fat or fat-free are ideal.

Some people who have heard about the dangers of sugar are interested in: is it possible for a healthy person to switch from the usual sweets to diabetic ones? Although sugar is not the most beneficial product for the body, sugar substitutes are much more harmful.