Managing blood sugar is key for people with diabetes. High-protein, low-sugar options like avocados and fatty fish are some of the best choices.
Top Foods for Managing Diabetes
Fatty fish
Salmon, sardines, herring, anchovies, and mackerel are rich in omega-3 fatty acids (DHA and EPA). These nutrients support heart health, which is especially beneficial for people with diabetes who are at risk of heart disease and stroke. These fatty acids protect blood vessels, reduce inflammation, and improve artery function. Studies show regular consumption of fatty fish can lower heart attack risk, manage blood pressure, and aid weight control, which may prevent diabetes. Fish also provides high-quality protein that promotes fullness and stabilizes blood sugar.
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Leafy greens
Leafy green vegetables, like spinach and kale, are low in calories and digestible carbs, making them ideal for blood sugar management. They’re also rich in vitamin C, an antioxidant that may reduce inflammation and cell damage, which can benefit people with diabetes. Increasing vitamin C intake through leafy greens may help improve serum vitamin C levels and reduce inflammation.
Avocados
Avocados contain less than 1 gram of sugar and are linked to improved overall diet quality. They may also offer specific benefits for diabetes prevention.
Eggs
Regular egg consumption may lower heart disease risk by reducing inflammation, improving insulin sensitivity, raising HDL (good) cholesterol, and altering LDL (bad) cholesterol. Studies suggest that eating 6–12 eggs weekly as part of a healthy diet doesn’t increase heart disease risk in people with diabetes, and 12 eggs per week may even help lower blood pressure in those with prediabetes.
Beans
Beans are affordable, nutritious, and have a low glycemic index, making them an excellent choice for people with diabetes.
Greek yogurt
A large study found that daily yogurt consumption is linked to an 18% lower risk of type 2 diabetes. Yogurt and other dairy foods may aid weight loss and improve body composition in people with type 2 diabetes. With high levels of calcium, protein, and CLA, yogurt helps with satiety, while Greek yogurt, with fewer carbs and more protein, can support weight management by reducing appetite and calorie intake.
Nuts
Nuts are a nutritious addition to a balanced diet, rich in fiber and beneficial for heart health, blood sugar control, and weight management.
Broccoli
Broccoli is a low-calorie, low-carb food packed with nutrients. It is rich in healthy plant compounds that may help protect against various diseases.
