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Diabetes and Healthy Eating

Diabetes is a chronic condition which can be managed with healthy eating.

The main goal of food is to maintain your sugar level and not cause excessive spikes and falls.

Here is a list of food items that are beneficial for diabetics and those looking for a healthy lifestyle:

  • Avocados:

Avocados have healthy fat. Avocados have roughly about 20 types of vitamins and minerals.

Consuming healthy fats keep you full longer.

  • Walnuts

Walnuts should be your supreme choice as it combines proteins, fibre and healthy fats. Switch your packet of wafers with this and reduce your risk of heart diseases and diabetes.

  • Seeds like Pumpkin

Pumpkin seeds is high in good fatty acid. Lack of magnesium leads to insulin resistance. Insulin resistance is the leading cause of diabetes.

Pumpkin seeds can be added to salads as dressing or just consumed as a handful.

  • Chia Seeds

Chia seeds has been trending in general for people of all ages at the moment. Chia seeds is rich in antioxidants, fibre, iron and calcium.

1 ounce chia seeds = 10g fibre

You can sprinkle this on top of your salad or dessert and achieve that extra crunch.

  • Ginger

Ginger is anti-inflammatory and can help reduce the risk of diabetes and long term complications. Ginger is known to reduce fasting blood sugar levels in type 2 diabetics. You can add ginger to your tea.

  • Cinnamon

Cinnamon helps lower blood sugar levels. You can add cinnamon to roasted carrots, or your sweet potatoes. You can even sprinkle some over your tea or milk.

  • Spinach

Popeye( the cartoon)  has been promoting spinach for a reason. Spinach is one of the best sources of potassium. Potassium deficiency has been linked to risk of diabetes and related complications.

One cup banana has 539 milligrams potassium whereas spinach has 839 milligrams.

  • Tomatoes

Tomatoes are low glycemic index fruits. As per studies, consuming 1 -1.5 medium size tomatoes on a daily basis helps reduce blood pressure. What else? Tomatoes give you good skin.

  • Oats:

One cup oats = approx. 27g of carbs. This makes oats in a day ideal for your consumption. Oats are also rich in fibre and have low glycemic index.

  • Beans:

They are the most nutritious food choice as they are high in fibre as well as protein.


People with diabetes need to watch out for the glycemic index in the food they consume. Foods that claim low GI help raise blood sugar levels steadily as compared to ones with high glycemic index.Raising blood sugars slowly means the food will keep you fuller for longer.

You also need to monitor your sugar levels from time to time. The best way to do that is using a glucometer – a self blood glucose/sugar monitoring device that helps you check sugar patterns even on the go.

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