Healthy Diet for Diabetes

Diabetes, often referred to as diabetes mellitus, describes a group of metabolic dieses in which the person has high blood glucose (blood sugar), either because insulin production is inadequate or because the body cells do not respond properly to insulin, or both.

Patients with high blood sugar will typically experience polyuria (frequent urination), they will become increasingly thirsty (polydipsia) and hungry (polyphagia). A diabetes diet is a healthy eating plan that is naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetable and whole grains.

If you have diabetes your doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control risk factors for the heart disease such as high blood pressure and high blood fats.

When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems. You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.

A diabetic diets is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or get through a medication.


Here are some key points about diabetes;

  • Diabetes is a long – term condition that can cause high blood sugar levels
  • In 2013 it was estimated that over 382 million people throughout the world have diabetes ( willams textbook of endocrinology)
  • Gestational Diabetes – this type affects females during pregnancy.
  • The most common diabetes symptoms include frequent urination intense thirst and hunger, weight gain, usual weight loss, fatigue, cuts and bruise that do not heal, male sexual dysfunction, numbness and tingling in hands and feet.
  • As smoking might have a serious effects on cardiovascular health, diabetics should stop smoking.
  • If you have type 1 and follow a healthy eating plan, do adequate exercise, and take insulin, you can lead a normal life.


Figuring out the best food to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled, however it’s also important to eat foods that helps prevent diabetes complication like heart disease.

Leafy Greens

Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs which raise your blood sugar levels. Spinach kale and other leafy green are good sources of several vitamins and minerals, including vitamin C. In one study, increasing  vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure . In addition leafy greens are good sources of the antioxidants lutein and zeaxanthin. These antioxidants protects your eyes from macular  degeneration and cataracts which are common diabetes complication.


Regular egg consumption may also reduce your heart disease risk in several ways, and can be a great diet source for diabetic. Eggs decrease inflammation, improve insulin sensitivity, increase your good HDL cholesterol levels and modify the size and shape of your “bad” LDL cholesterol. In one study, people with type 2 diabetes who consumed 2 eggs daily as parts of a high-protein diet had improvement in cholesterol and blood sugar levels. In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.


Turmeric is a spice with powerful health benefits. Its active ingredient curcumin, can lower inflammation and blood sugar levels, while reducing heart disease risk. What’s more, curcumin appears to benefits kidney health in disease; unfortunately, curcumin isn’t absorbed that well on its own. Be sure to consume turmeric with piperine (found in black pepper) in order to boost absorption by as much as 2,000%.

Greek Yogurt

Greek yogurt is a great dairy choice for diabetics. It’s been shown to improve blood sugar control and reduce heart disease risk, perhaps partly due to the probiotics it contains. Studies have found that yogurt and other dairy foods may led to weight loss and improved body composition in people people with type 2 diabetes.


Flaxseeds are an incredibly healthy food. A portion of their insoluble fiber is made up of lignans, which can decrease heart disease risk and improve blood sugar control. In one study people with type 2 diabetes who took flaxseed lignans for 12 weeks had a significant improvement in hemoglobin. Flaxseed are very high in viscous fiber, which improves healthy insulin, sensitivity and feelings of fullness. Your body can’t absorb whole flaxseed so purchase ground seeds or grind them yourself. It’s also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.

Shirataki Noodles

Shirataki noodles are wonderful for diabetes and weight control. These noodles are high in the fiber glucomannan, which is extracted from konjacroot. This plant is grown in japan and processed into the shape of noodles or flake known as shirataki. Glucomaana is a type of viscous fiber, which makes you feel full and satisfied. It also lower levels of the hunger hormone ghrelin A 3.5-02 (100-gram). A serving of shiratki noodles also contains less than one gram of digestible carbs and just two calories per serving.


Uncontrolled diabetes increases your risk of several serious diseases. However eating foods that help keep blood sugar, insulin and inflammation under control can dramatically reduce your risk of developing complications.

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One Thought to “Healthy Diet for Diabetes”

  1. John Kantiyok

    Nice tips guys. Keep doing the good work.

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