Top 17 Foods Beneficial for Diabetic Patients

The insoluble fiber in blueberries helps eliminate fats from the body, while soluble fiber improves blood sugar levels. A study by the U.S. Department of Agriculture found that those who consumed two cups of blueberry juice daily for 12 weeks experienced a reduction in blood sugar levels, improved mood, and better memory.

This could be attributed to the bioactive compounds in blueberries, which may help regulate blood sugar absorption and improve insulin resistance, a common issue for type 2 diabetes patients.

In the past, dark chocolate had a rather acquired taste that made it difficult for some to enjoy, but today, several brands have overcome these issues, creating a version that’s delicious and easy for people with diabetes to consume. Dark chocolate contains components that may help combat insulin resistance. Additionally, its high flavonoid content helps fight against diabetes due to its powerful antioxidant properties.

Research has shown that dark chocolate, rich in flavonoids, can reduce insulin resistance, improve insulin sensitivity, and lower fasting blood glucose levels. Flavonoids have also been proven to reduce the risk of stroke, regulate blood pressure, and decrease the chance of heart disease by about 2% over five years.

Bitter melon, also known as bitter gourd, scientific name: Momordica charantia L., belongs to the cucumber family (Cucurbitaceae). The fruit contains a bitter compound called monocdixin, as well as vitamins B1, C, betanin, and protein. The seeds contain oil and an unidentified bitter compound. Aside from its culinary use (often cooked with meat in soups or eaten raw), bitter melon is also used in traditional medicine.

Green bitter melon contains active compounds such as charatin and steroid glycosides, which help lower blood sugar levels, slow the progression of retinal diseases and cataracts, and improve glucose tolerance in diabetic patients. It also has antioxidant properties that help eliminate free radicals, which are one of the contributors to diabetes.

Avocado is a nutrient-rich fruit, packed with 14 types of vitamins and minerals including vitamins E, A, D, calcium, iron, copper, magnesium, phosphorus, potassium, sodium, zinc, manganese, and selenium. In addition, avocados are rich in antioxidants, offering benefits in preventing cataracts, skin aging, and cancer.

Although avocado is known for being high in fat, it contains healthy fats that are essential for improving insulin sensitivity. It is also rich in folic acid, vitamins C and E, potassium, and fiber, making it one of the best foods for diabetics.

Numerous studies have shown that eating avocado not only helps diabetic patients regulate their blood sugar levels but also has various benefits in improving and preventing certain diseases.

Not only rich in protein, salmon also contains a high amount of omega-3 fatty acids, which help maintain heart health by reducing blood pressure and improving cholesterol levels. Fatty fish such as tuna, mackerel, and sardines, which are also high in omega-3 fatty acids, provide critical protection, especially for individuals with diabetes or those at high risk of cardiovascular diseases.

Like most fish, there are numerous healthy ways to prepare salmon for diabetics, including boiling, pan-searing, or baking it at temperatures between 350 and 400 degrees Fahrenheit.

Recent studies show that pumpkin is not only highly nutritious but also beneficial for managing diabetes. Researchers have proven that pumpkin helps repair cells in the pancreas, which can prevent and even treat diabetes.

People with diabetes should include pumpkin in their diet, but it should be consumed in moderation for optimal results. It's recommended to prepare pumpkin in dishes such as pies, soups, and avoid eating sugary pumpkin preserves.

A diet rich in various types of legumes (beans) can help regulate blood sugar levels and reduce the risk of stroke complications for diabetes patients. Legumes are an excellent source of fiber, which not only helps you feel full for longer but also slows down digestion and stabilizes blood sugar after meals. This is why they are great for maintaining steady blood sugar levels.

With their high fiber content, legumes help reduce the absorption of sugar after meals, preventing a spike in blood sugar. This fiber also reduces the absorption of cholesterol, helping to prevent heart disease and heart attacks in diabetic individuals.

Furthermore, legumes contain a significant amount of anthocyanin flavonoids, which are powerful antioxidants that help eliminate free radicals, repair cell damage, and may prevent several diabetic complications.

The combination of unsaturated fats such as alpha-linolenic acid, L-arginine, and omega-3 fatty acids may prevent and slow the progression of chronic conditions like diabetes and heart disease. Walnuts are also a low-calorie snack that helps you feel full and controls hunger effectively.

Research has found that consuming walnuts 1-3 times a month can reduce the risk of diabetes by 4%. Eating them on average once a week lowers the risk by 13%, and consuming them at least twice a week reduces the risk of diabetes by as much as 24%.

Leafy green vegetables are incredibly nutritious while being low in calories and carbohydrates. They are not only beneficial for the general population but are particularly helpful for people with diabetes. These vegetables can help you manage blood sugar levels more effectively.

Spinach, kale, and other leafy greens are rich in vitamins and minerals, including vitamin C. A study found that people with type 2 diabetes or high blood pressure who consumed more vitamin C experienced reduced inflammation and slower blood sugar spikes.

Additionally, leafy greens contain powerful antioxidants like lutein and zeaxanthin, which protect the eyes from complications associated with diabetes, such as cataracts and macular degeneration.

Eggs are incredibly beneficial for our health, and for people with diabetes, they seem to be a lifesaver in their daily meals.

In fact, eggs are one of the foods that can help keep you feeling full for longer. Regular consumption of eggs may lower the risk of heart disease, reduce inflammation, improve insulin sensitivity, and increase the levels of good HDL cholesterol while decreasing bad LDL cholesterol.

A study revealed that people with type 2 diabetes who followed a high-protein diet, including two eggs daily, showed improvements in both cholesterol levels and blood sugar control.

Additionally, eggs are rich in lutein and zeaxanthin—antioxidants that promote eye health. It is recommended to eat the whole egg, as most of the nutritional benefits are found in the yolk rather than the egg white.

Hạt chia là một thực phẩm tuyệt vời dành cho bệnh tiểu đường. Chúng chứa rất nhiều chất xơ và cực kỳ ít tinh bột đường tiêu hóa giúp hạn chế tăng đường huyết. Trong 28g hạt chia có chứa 12g lượng tinh bột, đường và chất xơ mà chất xơ đã chiếm đến 11g trong số đó. Lượng chất xơ hòa tan có trong hạt chia thực sự có thể hạ thấp nồng độ đường trong máu vì chúng làm giảm tỷ lệ thức ăn vào ruột và được tiêu hóa.

Ngoài ra, loại hạt này giúp giảm các cơn đói cũng như làm bạn cảm thấy no hơn, có thể hỗ trợ bạn giữ được cân nặng phù hợp. Nếu bạn bổ sung thêm hạt chia vào khẩu phần thì chất xơ của hạt sẽ làm giảm lượng calo mà bạn tiêu thụ trong toàn bộ bữa ăn đó.

Giấm táo có khả năng cải thiện độ nhạy in-su-lin và làm đường huyết tăng chậm hơn. Đồng thời, giấm táo cũng giúp làm giảm đi 20% tác động của lượng tinh bột đường trong bữa ăn lên mức đường huyết. Kết quả từ một nghiên cứu cho biết: những người không kiểm soát tốt bệnh tiểu đường sau một thời gian thường xuyên dùng giấm táo trước khi ngủ đã giảm được 6% tốc độ tăng đường huyết.

Loại giấm này còn có thể làm chậm quá trình thức ăn rời khỏi dạ dày khiến bạn cảm thấy no lâu hơn. Tuy nhiên, dùng giấm táo sẽ có hại cho những người đang bị liệt dạ dày – tình trạng dạ dày không hoạt động bình thường dẫn tới tiêu hóa thức ăn chậm – triệu chứng phổ biến ở những người bị tiểu đường, đặc biệt là tiểu đường tuýp 1.

Garlic offers several impressive health benefits. While it was once primarily known for its ability to treat colds, we now recognize its additional benefits. Just one clove of raw garlic contains about 4 calories and 1g of carbohydrates. Studies have shown that garlic can help reduce inflammation, lower blood sugar levels, and decrease bad LDL cholesterol in people with type 2 diabetes. It is also effective in lowering blood pressure.

Researchers have found that people with diabetes who regularly consume garlic may experience reduced blood sugar levels.

Strawberries are among the most nutritious fruits you should include in your diet. They are packed with antioxidants, specifically anthocyanins, which give strawberries their red color. These anthocyanins help lower cholesterol and insulin levels after meals.

Furthermore, they also improve blood sugar control and reduce the risk of heart disease for those with type 2 diabetes. A 150g serving of strawberries contains 49 calories, 4g of fiber, and 11g of carbohydrates, while providing 100% of the daily required vitamin C and heart-healthy anti-inflammatory compounds.

For a long time, turmeric powder has been a popular spice in Vietnamese cuisine, frequently used in dishes like soups and curries. Not only does turmeric add a vibrant color to meals, but it also imparts a unique and rich flavor.

In addition to its culinary uses, many scientists worldwide have proven that turmeric contains curcumin – a compound that helps prevent and manage diabetes effectively over the long term.

Curcumin, the active ingredient in turmeric, directly affects fat cells, pancreatic cells, and kidneys, reducing inflammation and preventing harmful tumors and cancers. Health experts believe that this combination of effects helps reverse insulin resistance, high blood sugar, and high cholesterol, making it highly beneficial for those with diabetes.

Studies have shown that cinnamon can reduce fasting blood sugar levels by up to 30%. It also decreases triglycerides, LDL cholesterol, and total cholesterol by as much as 25%. Additionally, the chromium in cinnamon enhances insulin effectiveness, helping to protect against diabetes and heart disease.

How to make: Mix 500ml of water with half a teaspoon of oats powder and two teaspoons of cinnamon powder. Consume this mixture twice daily, in the morning and evening, for 15 days.

For people with diabetes, this mixture can help lower blood sugar levels. If you don’t have diabetes, it boosts immunity and helps maintain a healthy weight.

Sweet potato is a well-known and frequently consumed food in everyday life. Many people with diabetes enjoy sweet potatoes, but they often worry about managing their blood sugar levels. Studies have indicated that consuming sweet potatoes can lower HbA1c levels (a measure of glucose attached to red blood cell hemoglobin) by 0.30% to 0.57%. Sweet potatoes also contain anthocyanins and antioxidants, which have proven anti-inflammatory, antiviral, and antibacterial properties.

How sweet potatoes are prepared is essential as it impacts their glycemic index. For instance, boiling them raises their glycemic index, which is not ideal for diabetics. Instead, baking or frying sweet potatoes with their skins on helps keep blood sugar levels stable.