Sign up for the Diabetic Kitchen newsletter. Squash also has less sugar than sweet potatoes, making it a great alternative (88). They also have a very low glycemic index, which is important for managing diabetes. Our website services, content, and products are for informational purposes only. Flaxseeds may also help lower blood pressure. Sweet potatoes are also a great source of: People can enjoy sweet potatoes in a range of ways, including baked, boiled, roasted, or mashed. Also, beans may help people manage their blood sugar levels. Strawberries also contain polyphenols, which are beneficial plant compounds with antioxidant properties. A probiotic yogurt will contain live and active cultures called Lactobacillus or Bifidobacterium. The dense, filling food is fairly low in calories and has a low glycemic index. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white. A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. A dietitian can recommend specific carbohydrate guidelines to best meet a person’s needs. Bananas do contain carbs that can raise blood sugar, but they also have fiber and beneficial nutrients. When she’s not writing about food, she’s baking something sweet to feed her chocolate obsession. This serving also provides more than 100% of the RDI for vitamin C, which provides additional anti-inflammatory benefits for heart health (11). But the health benefits of squash make it a great addition to any meal. Winter varieties have a hard shell and include acorn, pumpkin, and butternut. Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI) (16). Roast kale leaves in the oven with olive oil for quick, crunchy chips. © 2005-2020 Healthline Media a Red Ventures Company. Most are naturally low in fat and sodium. A 2017 study found that a 6-week consumption of polyphenols from strawberries and cranberries improved insulin sensitivity in adults with overweight and obesity who didn’t have diabetes (83). Studies show yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes (39). People with gestational diabetes will benefit from a balanced diet of fiber, vegetables, fruit, protein, healthful fats, and legumes, including the foods listed above. A study from 2018 suggested that eating walnuts is linked with a lower incidence of diabetes. This means that they can increase blood glucose more. There is a wide range of beans for people to choose from, including: These beans also contain important nutrients, including iron, potassium, and magnesium. Otherwise, drain and rinse the beans to remove any added salt. A review analyzing 25 randomized clinical trials found a significant association between whole flaxseed supplementation and a reduction in blood glucose (69). Some research suggests that eating certain dairy products like yogurt may improve blood sugar management and reduce heart disease risk factors, perhaps partly due to the probiotics it contains (35, 36). When you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. This content does not have an English version. Chia seeds are a wonderful food for people with diabetes. Big portions of saturated fats, which mainly come from animal products but also are in coconut oil and palm oil. Like other omega-3s, ALA is important for good heart health. A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. You can also snack on a lower-fat cheese stick or a beef jerky stick -- but keep an eye on how much sodium is in them, she says.