4 Superfoods for People with Diabetes

When you have diabetes, it seems like everyone tells you what foods to avoid. But what about foods you should eat? “Some foods are beneficial to eat because they help manage blood-sugar levels,” says Timothy Graham, M.D., an endocrinologist at University of Utah Health Care. “Certain foods, by their very nature, can limit how much sugar gets into the blood. While we all need carbohydrates, or foods that break down into sugar, we make choices about how we get our carbs. Foods that contain carbohydrates that break down into sugar more slowly or prevent sugar from being quickly absorbed are called ‘low-glycemic index foods.’ These foods are better choices for people who have diabetes.” Here are some examples of foods with these great features.

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  Beans

  Beans are high in protein, low in fat and good for your heart. But that’s not all. “They are a low-glycemic index food and contain an enzyme inhibitor necessary to digest complex carbohydrates into sugars,” Graham says. This makes beans an excellent food for people with diabetes.

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  Oatmeal

  Oatmeal is another low-glycemic index food that is high in soluble fiber. Choose old-fashioned rolled oats or steel cut oats. Avoid the flavored instant varieties, which are loaded with sugar.

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  Yogurt

  “Protein in yogurt contributes to a slower absorption of sugar,” Graham says. Choose nonfat, plain Greek yogurt, and top with nuts and low-glycemic index fruits like berries and kiwi.

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  Cinnamon

  Cinnamon contains antioxidants and compounds that can improve how your body responds to insulin, the main hormone that regulates blood sugar. “However, to get these benefits, you need to ingest a large amount—about a teaspoon per day,” Graham says. Try sprinkling it on yogurt, oatmeal or toast. Or add it to your smoothie or cup of tea.