How can fiber-rich foods help manage diabetes. What are the top 10 fiber-rich foods for a diabetes diet. Which types of fiber are most beneficial for blood sugar control. How much fiber should people with diabetes consume daily.

The Importance of Fiber in a Diabetes Diet

Fiber plays a crucial role in managing diabetes and overall health. As a carbohydrate that the body cannot digest, fiber helps slow the rise in blood sugar after meals. There are two main types of fiber: soluble and insoluble, each offering unique benefits for people with diabetes.

Soluble fiber becomes gelatinous during digestion, helping to reduce cholesterol absorption. This is particularly beneficial for individuals with diabetes, who have an increased risk of heart disease and stroke. Insoluble fiber, on the other hand, promotes bowel regularity and digestive health.

Research has shown that consuming adequate fiber can improve insulin sensitivity, lower blood sugar levels, and reduce cholesterol in people with type 2 diabetes. Additionally, fiber aids in weight management by promoting feelings of fullness and satisfaction, which may help prevent the development of type 2 diabetes.

Lentils: A Fiber Powerhouse for Blood Sugar Stability

Lentils are an excellent source of fiber for people with diabetes. A one-cup serving of cooked lentils provides 15.6 grams of fiber and only 230 calories. Approximately 37.5% of the carbohydrates in lentils come from fiber, making them an ideal choice for blood sugar management.

How do lentils benefit blood sugar control? The high fiber content slows down digestion and the absorption of carbohydrates, resulting in a more gradual rise in blood sugar levels. Additionally, lentils are a good source of protein, which further enhances satiety and helps maintain stable blood sugar levels.

• One cup of cooked lentils contains:
  • 15.6 grams of fiber
  • 40 grams of carbohydrates
  • 18 grams of protein
  • 230 calories

For a quick and nutritious meal, try incorporating red lentils into soups or salads. Their quick-cooking nature makes them an excellent choice for busy individuals looking to boost their fiber intake.

The Rainbow of Beans: Colorful Fiber Sources

Beans are another excellent source of fiber for people with diabetes. Different types of beans offer varying amounts of fiber, making it beneficial to incorporate a variety into your diet.

• Fiber content of common beans:
  • Red kidney beans: 5 grams per 1/4 cup (cooked)
  • Black beans: 6 grams per 1/2 cup
  • White beans: 5 grams per 1/2 cup

Why are beans particularly beneficial for people with diabetes? In addition to their high fiber content, beans contain resistant starch, which resists digestion and doesn’t quickly enter the bloodstream. This property helps prevent rapid spikes in blood sugar levels.

Furthermore, the resistant starch in beans acts as a prebiotic, promoting the growth of beneficial gut bacteria. When these bacteria ferment the resistant starch, they produce short-chain fatty acids that improve insulin sensitivity and support colon health.

Artichokes: A Low-Calorie Fiber Source

Artichokes are an often-overlooked source of fiber that can be a valuable addition to a diabetes-friendly diet. A half-cup serving of artichoke hearts provides approximately 4.8 grams of fiber, making them a good source of this essential nutrient.

What other nutritional benefits do artichokes offer? In addition to fiber, artichokes are rich in potassium and magnesium, which can help lower blood pressure. They also contain vitamin C and folate, contributing to overall health and well-being.

• Nutritional profile of a 1/2 cup serving of artichoke hearts:
  • 4.8 grams of fiber
  • 10 grams of carbohydrates
  • 45 calories
  • Potassium
  • Magnesium
  • Vitamin C
  • Folate

To incorporate artichokes into your diet, consider steaming them whole or using canned artichoke hearts in salads, dips, or as a side dish. Their low calorie and carbohydrate content make them an excellent choice for those managing their weight and blood sugar levels.

The Popcorn Surprise: A Whole Grain Fiber Source

Popcorn, when prepared without added butter or salt, can be an unexpected yet beneficial source of fiber for people with diabetes. As a whole grain, popcorn provides both soluble and insoluble fiber, contributing to better blood sugar control and digestive health.

How does popcorn compare to other fiber sources? A 3-cup serving of air-popped popcorn contains approximately 3.5 grams of fiber and only 93 calories. This makes it a low-calorie, high-volume snack that can help satisfy cravings while providing valuable nutrients.

• Benefits of choosing popcorn as a snack:
  • Low in calories
  • Good source of fiber
  • Whole grain
  • Satisfying and filling
  • Versatile for flavoring with healthy toppings

To maximize the health benefits of popcorn, opt for air-popped or lightly oil-popped varieties. Avoid pre-packaged microwave popcorn, which often contains unhealthy additives and excessive sodium.

Berries: Nature’s Sweet Fiber Package

Berries are not only delicious but also an excellent source of fiber for people with diabetes. Different types of berries offer varying amounts of fiber, along with other beneficial nutrients and antioxidants.

Which berries are best for a diabetes-friendly diet? Raspberries are particularly high in fiber, with one cup providing approximately 8 grams. Blackberries, strawberries, and blueberries are also good choices, offering between 3 to 5 grams of fiber per cup.

• Fiber content of common berries (per 1 cup):
  • Raspberries: 8 grams
  • Blackberries: 7.6 grams
  • Strawberries: 3 grams
  • Blueberries: 3.6 grams

In addition to fiber, berries are rich in antioxidants, which may help reduce inflammation and oxidative stress associated with diabetes. Their naturally sweet taste can also satisfy sugar cravings without causing significant spikes in blood sugar levels.

Avocado: A Creamy Fiber and Healthy Fat Combination

Avocados are a unique fruit that provides both fiber and healthy monounsaturated fats, making them an excellent addition to a diabetes-friendly diet. A medium avocado contains approximately 13.5 grams of fiber, contributing significantly to the daily recommended intake.

How do avocados benefit blood sugar control? The combination of fiber and healthy fats in avocados helps slow down digestion and the absorption of carbohydrates, leading to more stable blood sugar levels. Additionally, the monounsaturated fats in avocados may improve insulin sensitivity.

• Nutritional profile of a medium avocado:
  • 13.5 grams of fiber
  • 12 grams of carbohydrates
  • 22 grams of fat (mostly monounsaturated)
  • 322 calories
  • Potassium
  • Vitamin K
  • Folate

To incorporate avocados into your diet, try adding slices to salads, spreading mashed avocado on whole-grain toast, or using it as a creamy base for smoothies. Remember to be mindful of portion sizes due to their higher calorie content.

Chia Seeds: Tiny Seeds with Big Fiber Benefits

Chia seeds are a nutrient-dense food that packs a significant amount of fiber into a small package. Just one ounce (about two tablespoons) of chia seeds contains an impressive 10.6 grams of fiber, making them an excellent choice for boosting fiber intake.

What makes chia seeds particularly beneficial for people with diabetes? In addition to their high fiber content, chia seeds are rich in alpha-linolenic acid, an omega-3 fatty acid that may help reduce inflammation and improve insulin sensitivity. When exposed to liquid, chia seeds form a gel-like substance that can help slow digestion and promote feelings of fullness.

• Nutritional profile of 1 ounce (28 grams) of chia seeds:
  • 10.6 grams of fiber
  • 12 grams of carbohydrates
  • 4.4 grams of protein
  • 9 grams of fat (mostly omega-3s)
  • 138 calories
  • Calcium
  • Phosphorus
  • Zinc

To incorporate chia seeds into your diet, try sprinkling them on yogurt or oatmeal, adding them to smoothies, or using them as an egg substitute in baking. Their mild flavor makes them versatile for use in both sweet and savory dishes.

Pears: A Juicy Fiber Boost

Pears are a delicious and fiber-rich fruit that can be a valuable addition to a diabetes-friendly diet. A medium-sized pear contains approximately 5.5 grams of fiber, which is about 20% of the daily recommended intake for adults.

Why are pears particularly beneficial for blood sugar management? The fiber in pears, especially when eaten with the skin, helps slow down the absorption of sugars, leading to a more gradual rise in blood glucose levels. Additionally, pears have a low glycemic index, making them a smart choice for people with diabetes.

• Nutritional profile of a medium pear:
  • 5.5 grams of fiber
  • 27 grams of carbohydrates
  • 101 calories
  • Vitamin C
  • Vitamin K
  • Potassium

To maximize the fiber benefits of pears, eat them with the skin on. They can be enjoyed fresh as a snack, sliced into salads, or poached for a warm dessert. Remember to account for their carbohydrate content in your meal planning.

Brussels Sprouts: Cruciferous Fiber Powerhouse

Brussels sprouts are not only a nutritious vegetable but also an excellent source of fiber for people with diabetes. A one-cup serving of cooked Brussels sprouts provides approximately 4 grams of fiber, along with a host of other beneficial nutrients.

How do Brussels sprouts contribute to diabetes management? In addition to their fiber content, Brussels sprouts are low in calories and carbohydrates, making them an ideal choice for weight management and blood sugar control. They also contain antioxidants and compounds that may help reduce inflammation and oxidative stress.

• Nutritional profile of 1 cup of cooked Brussels sprouts:
  • 4 grams of fiber
  • 11 grams of carbohydrates
  • 56 calories
  • Vitamin C
  • Vitamin K
  • Folate
  • Manganese

To incorporate Brussels sprouts into your diet, try roasting them with a drizzle of olive oil and herbs, shredding them raw into salads, or sautéing them as a side dish. Their versatility allows for numerous delicious and diabetes-friendly preparations.

Optimizing Fiber Intake for Diabetes Management

While incorporating these fiber-rich foods into your diet can significantly benefit diabetes management, it’s essential to approach fiber intake strategically. The American Diabetes Association recommends that adults consume 25 to 30 grams of fiber per day from food sources.

How can you gradually increase your fiber intake? Start by adding one additional serving of a high-fiber food to your daily diet and gradually increase over time. This approach helps minimize digestive discomfort that can occur with sudden increases in fiber consumption.

1. Tips for increasing fiber intake:
2. Choose whole fruits over juices
3. Opt for whole grains instead of refined grains
4. Include a variety of vegetables with each meal
5. Snack on nuts and seeds
6. Experiment with new high-fiber recipes

Remember to increase your water intake as you consume more fiber to help prevent constipation and promote optimal digestive health. Always consult with your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have diabetes or other health conditions.

The Role of Fiber in Long-term Diabetes Management

Incorporating fiber-rich foods into your diet is not just a short-term strategy but a crucial component of long-term diabetes management. Regular consumption of high-fiber foods can lead to improved glycemic control, reduced risk of cardiovascular disease, and better weight management.

How does fiber contribute to these long-term benefits? The consistent intake of fiber helps stabilize blood sugar levels over time, potentially reducing the need for medication adjustments. Furthermore, the heart-healthy properties of soluble fiber can contribute to improved lipid profiles and reduced cardiovascular risk, which is particularly important for people with diabetes.

• Long-term benefits of a high-fiber diet for diabetes:
  • Improved glycemic control
  • Reduced risk of cardiovascular disease
  • Better weight management
  • Improved digestive health
  • Potentially reduced need for medication

By making fiber-rich foods a consistent part of your diabetes management plan, you’re investing in your long-term health and well-being. Remember that dietary changes should always be made in consultation with your healthcare team to ensure they align with your individual needs and treatment goals.

10 Fiber-Rich Foods for Your Diabetes Diet

Why choose fiber? Certain fiber-filled foods can help you manage your weight, blood sugar, heart health, and more.

By Diana Rodriguez and Kristeen Cherney, PhDMedically Reviewed by Roxana Ehsani, RD, LDN

Reviewed: April 20, 2023

Medically Reviewed

To get your fiber fix in a healthy way, reach for popcorn made without butter and salt.

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Ready to give your health a clean sweep? Then consider fiber — nature’s broom, says Toby Smithson, RDN, CDCES, a coauthor of Diabetes Meal Planning & Nutrition for Dummies.

Found in plant-based foods, fiber is a carbohydrate that the body can’t digest, which helps slow the rise in blood sugar following a meal. There are two types of fiber — soluble and insoluble, and they’ve both got big benefits. “Foods high in soluble fiber become gummy or sticky as they pass through the digestive tract, helping to reduce the absorption of cholesterol,” Smithson explains.

That’s a plus for anyone but especially people with diabetes, who are twice as likely to develop heart disease or stroke as people without diabetes, notes the Centers for Disease Control and Prevention (CDC). Also impressive, insoluble fiber doesn’t dissolve and is beneficial because it promotes bowel regularity. Oats and apples are two sources of soluble fiber, whereas insoluble fiber is found in foods such as cauliflower and whole-wheat flour, according to the Mayo Clinic. To get enough of each kind of fiber, consume a variety of foods with the nutrient.

According to a study published in 2016, soluble fiber specifically helped increase insulin sensitivity, lowered blood sugar, and reduced cholesterol in people with type 2 diabetes. Another benefit is weight management because fiber can help you feel full and satisfied. This effect may help keep type 2 diabetes at bay in the first place: Research has shown that only 30 grams (g) of fiber per day may help prevent diabetes when combined with a low-fat diet.

Though a star nutrient, fiber is only one part of the equation when it comes to picking the most diabetes-friendly foods. It’s also important to be mindful of your carbohydrate intake. For weight loss, you may also want to pay attention to calories, and, for general health, total fat and the quality of fat. (FYI: The majority of the picks below are low in fat.)

RELATED: Why Is Fiber Important for Your Digestive Health?

To take the guesswork out of healthy eating, we rounded up some top fiber-rich foods to consider adding to your diabetes diet.

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Love Your Lentils

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About 37.5 percent of the carbs in lentils come from fiber, which can help keep your blood sugar stable, says Jill Weisenberger, RDN, CDCES, a member of the Academy of Nutrition and Dietetics and the author of 21 Things You Need to Know About Diabetes and Your Heart.

Cooked lentils boast 15.6 g of fiber and 230 calories per 1 cup serving, making them an excellent source, according to the U. S. Department of Agriculture (USDA). They specifically provide soluble fiber, notes Mount Sinai. The same serving size offers about 40 g carbohydrates and about 18 g of protein, the latter of which provides additional satiety. In a hurry? Opt for quick-cooking red lentils, and use them in a soup or salad, Weisenberger suggests.

RELATED: 8 Healthy Carbs for People With Diabetes

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Go Bonkers for Beans

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The trick for reaping the most benefit from beans? Pick a rainbow of them. According to the USDA, a ¼ cup serving of cooked red kidney beans has about 5 g of fiber, making them a good source; a ½ cup of black beans has about 6 g and is an excellent source; and a ½ cup of white beans has about 5 g and is a good source. Each type of bean contains roughly 120 calories and 21 g of carbs per serving.

In addition to providing fiber, beans, as well as lentils, have a starch that’s resistant to digestion, notes Harvard’s T. H. Chan School of Public Health. This means it doesn’t get into the bloodstream quickly and affect blood sugar, Weisenberger says. Also, like lentils, beans contain both soluble and insoluble fiber.

Plus, that starch is good news for good gut bacteria. “When bacteria make a meal of resistant starch, some fatty acids are formed,” she says. These beneficial fatty acids promote better use of insulin and healthier colon cells. To get more beans into your diet, try tossing them into your favorite salad, soup, or entrée.

698

Steam an Artichoke

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Artichokes are tender and flavorful, and they offer fiber — a ½ cup serving of artichoke hearts has about 4.8 g, making them a good source, according to the USDA. They also provide blood pressure-lowering potassium and magnesium, as well as vitamin C and folate. The same serving amount also contains only 10 carbohydrates and 45 calories. To cook, Weisenberger recommends removing the bottom leaves and cutting off the top third of the artichoke, removing the stem, and trimming the thorns from the top leaves. Steam for about 25 minutes over boiling water. Once cooled, pull off the succulent bracts (leaf-like structures that protect the artichoke flower) and dip them in an olive-oil-based vinaigrette.

RELATED: A Complete Guide to Following a Mediterranean Diet

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Pop Some Fresh Popcorn

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Don’t reach for a bag of chips when you want a salty snack — air-pop homemade popcorn instead. Skip the salt and butter (this isn’t movie theater popcorn). Instead, drizzle with a bit of olive oil, sprinkle on some dried herbs, or add a dash of hot sauce. Three cups of air-popped popcorn contains about 3.5 g of fiber, the USDA reports. The same serving size also offers 93 calories and about 18.6 g carbohydrates. Popcorn is cholesterol free and has almost no fat and very few calories. It’s also a low-glycemic-index food, the USDA says, meaning that it’s slowly digested and has a gradual impact on blood sugar levels.

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Adore Avocados

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Great mashed into dip or used as a spread instead of mayo, avocados provide both soluble and insoluble fiber and heart-healthy omega-3 fatty acids, according to research. A ¼ cup serving of avocado has more than 3.3 g of fiber, according to the USDA. The same serving size also has 80 calories and 3 g carbohydrates. It also has nearly 7 g of fat, so remember that a little goes a long way. Weisenberger suggests substituting 1 tablespoon (tbsp) of mashed avocado for 1 tbsp of butter when baking and opting for a slice of avocado in place of cheese on your favorite sandwich.

RELATED: The Best and Worst Fats for Your Heart

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More Peas, Please!

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These starchy, high-soluble-fiber veggies offer vitamins A, C, and K and make a great substitute for rice and other grains, Weisenberger says. A ½ cup serving of canned, drained green peas boasts about 3.5 g of fiber, according to the USDA, making them a good source. The same serving size has about 11 g of carbohydrates and about 59 calories, which is far less than rice. At the same time, you gain about 3.8 g protein per serving. Yellow or green split peas are also good choices. A ¼ cup cooked serving contains 9 g fiber, 120 calories, and 21 g carbohydrates for an excellent source, the USDA reports. To help manage your carbohydrate intake while gaining these benefits, consider tossing peas into your favorite salad for added nutrients and fiber, or enjoy them on their own, sprinkled with a little fresh mint and parsley.

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Score Big With Broccoli

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A cup of chopped raw broccoli offers about 2 g of fiber and about the same amount of protein, says the USDA. The same serving size also contains about 5 carbohydrates and fewer than 30 calories. Plus, this cruciferous green veggie is an excellent source of vitamins C and K. Weisenberger suggests steaming broccoli florets, tossing them with a garlicky olive oil, mixing them into a pasta or casserole, which you can enjoy in moderation, or adding them raw and crunchy into your favorite green salad.

RELATED: 7 Low-Carb Veggies for a Diabetes-Friendly Diet

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Take a Bite Out of Berries

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Bite-size and sweet, berries are loaded with fiber and antioxidants. Any choice will offer benefits, but raspberries and blackberries are two examples of insoluble fiber choices, as the Cleveland Clinic notes. “Berries are loaded with health-boosting compounds, including those thought to help prevent certain types of cancer and improve the health of the heart,” Weisenberger says. According to the USDA, a 1 cup serving of raspberries contains about 9.75 g fiber, 17.8 g carbohydrates, and 78 calories. For a sweet dessert, enjoy berries topped with a few dark chocolate shavings.

704

Pick Pears

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Green, red, or brown, all pears offer the same health benefits. A large pear contains nearly 6 g of fiber, making it an excellent source, according to the USDA. “For a fancy treat, drizzle a little balsamic vinegar over slices of a grilled pear,” Weisenberger suggests. Enjoy it for dessert, or serve the slices over salad greens at the start your meal. A large pear contains about 27 g carbs and 18 g natural sugars, so be sure to plan ahead when incorporating this fruit into your daily meal plan.

RELATED: The 8 Best Fruits for People With Diabetes

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Try Barley and Oatmeal

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Both of these whole grains are good sources of insoluble fiber. Try barley in place of rice or pasta in your favorite dishes, and replace bread crumbs with oatmeal in meat loaf or for coating baked chicken or fish. Both contain the fiber beta-glucan, which improves insulin action, lowers blood sugar, and helps sweep cholesterol from the digestive tract, Weisenberger says. A ¼ cup serving of cooked barley contains more than 7 g of fiber, 37 g carbohydrates, and 170 calories, making it an excellent source, according to the USDA. The USDA also reports that a ½ cup serving of rolled oats contains about 4 g fiber, 150 calories, and 27 g carbs, which also make it a good source of fiber.

The Best Seafood for People With Diabetes

Seafood is high in protein and big on taste. Find out how to make fish and shellfish part of your diabetes diet.

By Margaret O’Malley and Lauren BedoskyMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: April 10, 2023

Medically Reviewed

Salmon is a great choice for a diet friendly to type 2 diabetes and heart health.

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Most people think of type 2 diabetes as a blood sugar issue, but it’s so much more than that. Insulin resistance — the hallmark of type 2 diabetes — can create problems for your cardiovascular health. In fact, people with type 2 diabetes are twice as likely to have heart disease or a stroke as their peers without diabetes, according to the Centers for Disease Control and Prevention (CDC).

“That’s why I recommend dietary approaches that benefit overall health and cardiovascular health,” says Jill Weisenberger, RD, a certified diabetes care and education specialist in Newport News, Virginia, and author of The Beginner’s Guide to What to Eat with Type 2 Diabetes.

RELATED: 7 Healthy Meal Tips for Type 2 Diabetes

And fish is a worthy consideration in your heart-healthy diet and lifestyle plan. Not only is fish a great source of protein and healthy fat, it contains plenty of important vitamins and minerals, notes the Washington State Department of Health.

How Often Should You Eat Fish Per Week?

The American Heart Association (AHA) recommends eating two servings of fish per week, where one serving equals 3.5 ounces (oz) of cooked fish, or about ¾ cup of flaked fish. The AHA emphasizes eating fatty fish like salmon, mackerel, trout, and sardines, because these choices are especially high in omega-3 fatty acids (more on these shortly). Limit fish like shark, swordfish, and tilefish, as these have a higher risk of mercury contamination, advises the U.S. Food and Drug Administration.

The American Diabetes Association (ADA) echoes these recommendations for people with diabetes. The ADA also notes that it’s best to grill, broil, or bake fish, as breaded and fried fish packs extra carbs and calories.

The best part about fish? You don’t have to do a lot to seafood to make it taste good.

So get to know your local seafood purveyor and make seafood part of your type 2 diabetes diet.

Salmon for Heart-Healthy Omega-3s

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Salmon is a great choice of fish for type 2 diabetes because it’s high in omega-3 fatty acids, the “healthy” fats that can help reduce your risk of common diabetes-related complications like heart disease, heart failure, and stroke, according to the AHA. In fact, an analysis of four international studies found that eating at least two servings of fish per week is associated with a lower risk of heart attack, stroke, and death among people with heart disease.

As with most fish, you have a number of options for healthy cooking with diabetes, including baking, broiling, stewing, and roasting, per the AHA. Weisenberger suggests coating cooked salmon with this heart-healthy dressing: 1 tablespoon (tbsp) olive oil, 1½ tbsp lemon juice, 2 crushed garlic cloves, and a handful of fresh chopped basil. “Every single ingredient is heart-healthy and perfect for people with type 2 diabetes,” Weisenberger says. Add a salad, roasted vegetables like broccoli or asparagus, and a whole-grain like brown rice for a balanced meal, she adds.

Tilapia for Tons of Protein and Little Fat

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Tilapia is a low-calorie, high-protein fish that has a very mild flavor, Weisenberger says. One small fillet that’s been steamed or poached contains 137 calories and 28.5 grams (g) of protein, according to the U.S. Department of Agriculture’s (USDA) nutrition database. Tilapia is also fairly easy to find as both a fresh and frozen fillet, and it’s even easier to prepare. Tilapia fillets are often thin, so they cook quickly (be careful not to overcook them, however, because they’ll start to fall apart).

Try this diabetes-friendly tilapia dish from Weisenberger: Sauté onions, peppers, or whatever vegetables you have on hand. Then add canned tomatoes, tomato sauce (look for low-sodium options), and Italian seasonings. Raise the heat to a low boil and place the tilapia on top. Cover and cook for a few minutes, or until the fish is cooked through. “I’d serve it with brown rice, barley, or quinoa,” Weisenberger says.

RELATED: What Are the Best and Worst Sources of Fat?

Cod for a Versatile, Low-Calorie Meal

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Like tilapia, cod is a low-calorie, high-protein white fish (148 calories and 32.6 g protein per small steamed or poached fillet, as the USDA notes). “[Cod] has very little saturated fat and a nice amount of omega-3s,” Weisenberger says. But unlike tilapia, cod makes a slightly firmer fillet that can withstand more aggressive cooking methods, such as grilling, as well as bolder seasoning. Weisenberger loves using cod for fish tacos or even seafood gumbo (tilapia is too thin for this).

Another great way to prepare cod is to cut it in chunks, add your favorite veggies, herbs, spices, and a drizzle of olive oil. Wrap each portion in aluminum foil and bake. “This is a great way to give each family member their own personalized meal,” Weisenberger says. “I might choose onions and broccoli, and you might choose mushrooms and asparagus.”

Trout for Heart-Healthy Fatty Acids

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If you know someone who fishes, hope that you get treated to a fresh trout or bass. “Fattier fish like trout contain higher amounts of omega-3 fatty acids,” says Julie Stefanski, RD, CDCES, who is based in York, Pennsylvania. The AHA backs that up, noting trout is one of many types of fish that offer these heart-healthy omega-3s.

Try baking or broiling trout with sodium-free seasoning or a little citrus juice. The challenge for people who are just learning to cook seafood is to not oversalt, especially because you want to aim for less than the AHA-approved 2,300 milligrams (mg) of salt a day, or 1,500 mg for most adults. Every fish variety has unique flavors, so it should be easy to make meals salt-free with just a touch of flavorful herbs.

RELATED: Diabetes Nearly Doubles the Risk of Heart Failure

Shrimp for Calorie Control and a Hearty Helping of Protein

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Shrimp is very low in calories and high in protein, Weisenberger says. A 4-oz serving contains 120 calories and 23 g of protein, according to the USDA. It does contain relatively high amounts of cholesterol (170 mg) compared with other kinds of seafood, so people with diabetes who are also trying to avoid high cholesterol might want to skip it. While research is ongoing, a review and meta-analysis published in 2015 noted that while elevated total dietary cholesterol can increase the risk for heart disease, shrimp can be a healthy option when paired with lean or plant-based protein sources.

Other Shellfish for Portion Control

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The challenge of having to work to get the meat out of succulent shellfish such as crab and lobster shells makes it hard to overindulge on shellfish in your diabetes diet. Plus, crab and lobster are “naturally low in fat and calories,” Stefanski says. One cup of steamed crab packs only 97 calories and nearly 1 g of fat, per estimates from the USDA. Meanwhile, 1 cup of steamed lobster provides 128 calories and 1.2 g of fat. But if you add melted butter, both fat and calories can skyrocket. “Instead, try incorporating shellfish into plant-based meals such as salads and stir-fries with tons of colorful veggies,” Stefanski says. Try a bay leaf seasoning in the cooking water for extra zest rather than salting the cooking liquid, and don’t let diabetes keep you from getting creative — use cooked seafood in recipes from cold salads to pasta, rice dishes, and soups.

RELATED: 12 Foods to Limit or Avoid in a Type 2 Diabetes Diet

Canned Tuna and Salmon for Your Budget

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Fresh or frozen seafood is a delicious addition to a diabetes diet, but it can be pricey for some people. Meanwhile, canned tuna and canned salmon are more affordable shelf-stable staples you can keep in your pantry. And they do count as part of your fish-eating goal for the week. “Most people don’t include enough fish in their diets, but with this easy option, they may reach the goal of two to three servings of fish per week,” Stefanski says. Pick fish canned in water rather than packed in oil to reduce calories and fat. (And keep in mind the FDA’s recommendations on limiting mercury in the fish you eat.) For an easy, filling meal, mix one can of tuna with a bit of avocado, a touch of mayo if desired, and lemon pepper seasoning, Stefanski says. Then, spread the mixture over whole-wheat toast.

Sardines for Flavor and Nutrients

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“Sardines really do deserve an ‘A’ on their nutritional report card,” Stefanski says. Not only are sardines high in omega-3s, but they contain some calcium and vitamin D, she says. Per the USDA, 1 oz of canned sardines in oil offers 108 mg of calcium and 1.36 mcg of vitamin D. Those attributes make them an excellent food to include as part of your diabetes diet and your bone health program, as long as you read labels to find brands low in salt. Canned sardines are relatively affordable,  and they are flavorful on their own or added to other dishes. If you’re adventurous, try grilling fresh sardines.

Diabetes School – Fruits and vegetables in diabetes: what you can and can’t

What fruits and vegetables can you eat with diabetes?

Everyone knows that eating fruits and vegetables is good for health. They contain important vitamins, minerals and fiber, and reduce the risk of developing malignant neoplasms, heart disease, strokes, and obesity. Is this recommendation equally true for everyone? Are these recommendations helpful for people with type 1 and type 2 diabetes?

What effect can vegetables and fruits have on disease?

Most fruits and vegetables have a low or medium glycemic index, so they don’t spike your blood glucose levels when compared to other carbohydrate-containing foods, such as white or whole grain breads and sweets.

Vegetables for diabetes perform an important function, because they provide the body with the necessary vitamins and minerals, and the fiber they contain slows down the absorption of glucose. Vitamins A, D, E, K are fat soluble, so greens should be supplemented with olive oil, nuts or seeds ¹ .

Studies have shown that certain types of fruit are beneficial in the primary prevention of many chronic diseases, including type 2 diabetes. Eating three servings of blueberries, apples, or grapes a week significantly reduced the risk of type 2 diabetes ² .

What fruits can be used for different types of diabetes?

Increased fruit intake is recommended for primary prevention of many chronic diseases, including type 2 diabetes ³ . In diabetes, it is recommended to eat any fruit, but with some restrictions.

Fruits differ from each other according to the glycemic index (GI):

• high GI (60-70) have melon, bananas, grapes, raisins;
• medium (47-59) – prunes, blueberries, grapefruit;
• low GI (34-46) in apples, pears, oranges, peaches, plums, apricots, strawberries.

The most useful are gooseberries, pineapples, watermelons, avocados, lingonberries, peaches, lemons, black berries (especially blueberries), cherries, grapefruits, pears, apples, blackberries, raspberries, tangerines, melons, apricots, papaya, oranges, currants (white and red), strawberries, strawberries, cherries, cranberries.

Some of the recommended fruits can vary greatly in composition depending on variety and growing conditions. Therefore, it is worth checking after each meal whether the fruit has affected the increase in blood sugar levels. To do this, every person living with diabetes should keep a diary and meticulously write down all the foods and dishes of their diet in it ³ .

Fruit not recommended

Dietary guidelines do not ban fruits, even if their glycemic index is relatively high ⁴ . For people with type 1 diabetes, you need to be able to recalculate the carbohydrate load of fruits in bread units in order to compensate for their intake with an increase in insulin dose.

People with type 2 diabetes should avoid eating large amounts (more than 400 g per day) of fruits with a high glycemic index (bananas, melons, very ripe pears and plums), as well as candied fruits and candied fruits, which contain a lot of sugar and have a high calories. It is also not recommended to consume a lot of jams, preserves, sweetened syrups, canned fruits in a sweet marinade, marmalade, marmalade and fruit juices, especially those with added sugar ^{1, 4} .

What vegetables are allowed for diabetics?

Many dietary guidelines for people with type 1 and type 2 diabetes advise unlimited increases in the proportion of vegetables in the diet, such as avocados, Brussels sprouts, cauliflower, zucchini, broccoli, zucchini, onions, chicory, green beans, mushrooms, sauerkraut, cucumbers , olives, celery, eggplant, greens (spinach, dill, parsley, cilantro, green onion), pepper, radish ¹ .

It is better to cook vegetables for a couple, stew, bake in parchment or foil, grill without adding oil. It is better if the finished dish is slightly undercooked than overcooked. Al dente vegetables create a longer feeling of fullness, and carbohydrates from them are absorbed more slowly.

List of vegetables to limit

People with diabetes cannot afford starchy vegetables to dominate their vegetable menu. You should limit:

• potatoes;
• corn;
• peas;
• boiled beets.

How to choose healthy juice for diabetes?

Recent studies have shown that fruit juice consumption is associated with an increased risk of type 2 diabetes. Replacing three servings of fruit juice per week with the same amount of fruit resulted in a 7% reduction in the risk of developing diabetes ³ .

Remember: it’s better to eat whole fruit than juice without sugar! Juice causes a faster increase in blood glucose, and 1 liter of juice contains about 500 kcal.

When choosing juices, you need to look at unsweetened vegetables: tomato, a mixture of spinach, celery, beets, cabbage and cucumber, freshly squeezed citrus fresh juices without the addition of syrups. The table of glycemic indexes for each species can serve as a guide.

It is not always possible to find suitable juices on sale. Better consider buying a juicer to create fresh juices with an individual recipe.

Is it possible to eat dried fruits with diabetes?

Dried fruits contain minerals, vitamins and antioxidants, as well as healthy fiber. The polyphenolic antioxidants present in them improve blood flow, help support the digestive system, reduce oxidative stress, and reduce the risk of many diseases. They are low in fat, sodium or cholesterol and can serve as natural substitutes for refined sugar. However, during the cooking process, some dried fruits are coated with sugar and syrup before being dried to make them sweeter.

Different dry fruits have different glycemic index. Low GI dry fruits are the best choice as they have almost negligible effect on blood sugar and are relatively healthy.

Dates (different varieties from 60 to 140), raisins (59), figs (61), banana (65), mango (55-60), pineapple (50) have high and medium GI. Low-glycemic fruits – prunes (40), dried apples (35), apricots (dried apricots) 35, dried dogwood (20), melon (35).

What fruits can be eaten with type 1 and type 2 diabetes

What fruits can be eaten with type 1 and type 2 diabetes

Meals for diabetics often have to be limited, but a strict menu quickly gets boring and you want to please yourself with sweets. Are there any restrictions for fruits in diabetes?

GLYCEMIC INDEX

Particular attention in diabetes should be paid to the glycemic index of fruits. The glycemic index (GI) is the rate of absorption of carbohydrates. GI is rated on a scale of 1 to 100. A score on this scale indicates how quickly a food raises blood sugar levels. It turns out that the sweeter the fruit, the higher the glycemic index. Low GI is considered to be up to 35 units, medium – from 50, high – more than 70 units.

To maintain normal blood sugar levels, the GI of a diabetic needs to be monitored and to know which fruits have a high GI and which ones have a low GI. Nutritionists recommend avoiding high GI foods because they quickly raise blood sugar levels.

Avocado is the fruit with the lowest GI, about 15 units. It became so because of the high fiber content – 7 grams per 100 grams of product, and vegetable fats – up to 30-40% of its total weight. For comparison, there are 65 units in a banana, 70-75 in watermelon and grapes. Low GI in apples, pears, plums, strawberries, oranges. High – in melon, grapes, raisins.

SO CAN PEOPLE WITH DIABETES SUPPLEMENT FRUIT TO THE DIET?

Everything is individual. In type 1 diabetes, you need to take into account the daily dose of insulin and clearly calculate the amount of carbohydrates consumed according to the system of bread units. Type 2 diabetics should exclude fats and fast carbohydrates from the diet.

Diabetics should not deprive themselves of fruits. But it is necessary to approach the issue of their selection reasonably, taking into account the recommendations of doctors. If fruits are included in your individual diet, do not be afraid and deprive yourself of tasty and healthy foods. They contain vitamins and minerals that speed up the metabolic process, fiber, which removes toxins and helps to reduce weight.

What fruits can be used for different types of diabetes

It is a myth that nutritionists categorically forbid the consumption of fruits for patients with diabetes. For example, diabetics can diversify the menu with fruits such as green apples, pears, pomegranates, limes, oranges, tangerines. In addition, berries are also allowed for diabetics: Gooseberries, strawberries, cherries, blackberries, currants, blueberries, lingonberries, blueberries.

Fruits not recommended for diabetics

For diabetics, it is important to avoid foods high in glucose: banana, mango, grapes, melon, overripe pears and plums, as well as candied fruit and candied fruits. They contain a lot of sugar, have a high calorie content, respectively, these fruits significantly increase blood sugar levels.

Some studies report health benefits of mangoes for people with diabetes. This is due to the fact that most fruits contain sugar – fructose, but they have a different glycemic index and load. Glycemic load is an indicator that characterizes the increase in blood glucose levels after eating food. Mango, for example, has a high glycemic index (GI) but a low glycemic load, so check with a health professional before eating the sweet fruit. Do not overdo it with the amount: 1-2 fruits per day are allowed, but do not forget to control your blood sugar daily.

JUICES OR WHOLE FRUITS IN DIABETES?

Fruit contains fiber and vitamins that people with diabetes need. Fiber helps slow down the absorption of sugar. However, fruit juice consumption has been shown to increase the risk of type 2 diabetes, according to recent studies. Juice causes a rapid increase in blood glucose, and 1 liter of juice contains about 500 kcal. Therefore, diabetics are advised to choose fruit instead of juice so as not to lose vitamins and fiber and limit their sugar intake.

Unsweetened juices include: tomato, spinach, celery, beetroot, cabbage, cucumber and freshly squeezed citrus juices without added syrups. Nutritionists recommend preparing juices at home to be sure of the composition.

IN MODERATION

While low GI fruits are safe for people with diabetes to eat, don’t overdo it. Fructose is a natural sugar. It has a lower glycemic index than starch, but it is not recommended to consume it in excessive amounts. Studies have shown that fructose intake in diabetes should not exceed 25-40 grams per day.

DRIED FRUITS FOR DIABETES

Dried fruits contain minerals, vitamins, antioxidants and useful fiber. The polyphenolic antioxidants found in dried fruits improve blood flow, help support the digestive system, and reduce the risk of heart and gastrointestinal disease. Dry fruits with low GI have almost no effect on blood sugar.

Dates have high and medium GI (depending on the variety: from 60 to 140), raisins (59), figs (61), banana (65), mango (55-60), pineapple (50). The use of such dried fruits is highly undesirable for diabetes of any type.

Prunes (40), dried apples (35), dried apricots (35), dried dogwood (20), melon (35) have a low GI – these dried fruits can be eaten with diabetes. It is important to remember that some dry fruits are often coated in sugar and syrup before being dried. Such dried fruits for diabetics should be excluded from the diet.

It is important for people with diabetes to think about portion size and calories. Doctors believe that type 2 diabetes can be controlled through regular exercise, proper nutrition, and a healthy lifestyle.

Sources:

1. https://www. hindustantimes.com/lifestyle/health/should-people-with-diabetes-avoid-eating-all-fruits-a-dietician-busts-myths-101635162038769.html
2. https://www.everydayhealth.com/type-2-diabetes/diet/juicing-diabetes-it-good-idea/
3. https://health-diet.ru/base_of_food/sostav/
4. https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
5. https://vrachnadom-spb.ru/info/chto-mozgno-nelzya-pri-saharnom-diabete
6. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity
7. Russian Association of Endocrinologists. Clinical guidelines: type 1 diabetes mellitus in adults; 2019.
8. Federal Service for Supervision of Consumer Rights Protection and Human Welfare. RECOMMENDATIONS TO CITIZENS: About Sugar in Food, 2020
9. Federal Service for Supervision of Consumer Rights Protection and Human Welfare. “RECOMMENDATIONS TO CITIZENS: Principles of Proper Nutrition”, 2019

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