Find A Doctor Common Conditions Recipes Forums Magazine

Home > Magazine > Foods That Can Reverse Diabetes - Key to Healthy Eating

Featured Providers

Logo
www.DiabetesIQ.com

Foods That Can Reverse Diabetes - Key to Healthy Eating

Foods That Can Reverse Diabetes - Key to Healthy Eating

  By: Editors at DiabetesIQ  |  Published: January 29, 2021   
Published: January 29, 2021   

Foods That Can Reverse Diabetes - Key to Healthy EatingFoods That Can Reverse Diabetes - Key to Healthy Eating
© Whitestorm | Dreamstime.com

Finding the right foods for a healthy lifestyle can be a challenge. Everyone desires to eat healthily, but it can be difficult to determine what foods best suit that goal. This is especially the case for patients with diabetes, where controlling blood sugar is paramount to preventing, controlling, and even reversing conditions. Luckily, the same foods that improve health by helping prevent heart disease, obesity, and metabolic syndrome are great for lowering and controlling blood sugar. These foods are low in carbs, high in protein or fiber, and have a low glycemic index.

Diabetes Nutrition

Because diabetes is an issue of high blood sugar, and sugar is something everyone eats every day, diabetes treatment is possible through dietary changes. The primary goal when considering foods for reversing diabetes is controlling blood glucose levels. This means prioritizing foods that are low in sugar but high in protein and fiber. Blood glucose levels represent the efficiency of transporting glucose to cells.


The Glycemic Index

However, a primary concern is the rate at which that sugar is digested. Rather than simply following the number of carbs in a product, the glycemic index (GI) is a much better predictor of how foods affect blood sugar levels. Specifically, the glycemic index measures the increase in blood sugar levels of certain foods. Ranked on a 100 point scale, foods with the highest index are digested the most quickly, and lower indexes mean longer digestion times. It's important to note that processing and cooking foods will make them easier to digest and increase their glycemic index. For example, the GI of raw vegetables is about 15, with 30 for cooked vegetables. Beans, nuts, and dairy, all high in protein, have a GI of 30-40. Fresh fruits have a GI of about 50, and whole grains 60-70. As a reference point, pure glucose has a GI of 100. Complex carbs high in fiber, and foods with lots of protein and healthy fats, will slow down sugar absorption. A bonus is that these foods increase satiety, making individuals feel fuller for longer. For those with type 1 diabetes, foods with a higher glycemic index will also require more insulin to compensate.


8 Foods That Can Help Reverse Diabetes

Here are 8 diabetes foods to help control and lower blood sugar.


Avocados

Avocados are a great source of healthy fats and fiber while being low in carbs. This study found that avocado consumption was related to improved diet quality, nutrient intake, and a lower risk of metabolic syndrome.


Leafy Greens

While technically a carbohydrate, leafy greens such as spinach, collard greens, and kale are extremely low in sugar and high in fiber. The best part: they are chock-full of wonderful nutrients and antioxidants.


Fresh Berries

While berries do contain sugar, in the form of fructose, in their raw form, they can be consumed as an alternative to processed carbohydrates. Blueberries, strawberries, and blackberries owe their color to a rich profile of antioxidants and polyphenols, which can protect against disease.


Beans

Not only are beans high in fiber, nutrients, minerals, and protein, they are also great for reducing the risk of diabetes. The best part of all is that beans are cheap and super easy to prepare any night of the week.


Nuts

Like all the foods above, nuts are high in fiber, fat, and protein while very low in carbs. This means the carbs one does consume will take hours to be digested, keeping blood sugar levels intact throughout the day.


Eggs

A theme across the board is that low-carb, high-fat, and high-protein foods are great at controlling blood glucose, as long as those fats are healthy. Eggs are a great example of this. With numerous nutrients, protein, and fat, eggs increase fullness feelings, keeping hunger down all day.


Yogurt

Due to their low sugar and high protein, dairy products are a great alternative for those with diabetes. Yogurt is no different. Many studies have shown yogurt to be more protective against type 2 diabetes than other dairy products. Additionally, the probiotics within yogurt are great at improving gut health and function.


Salmon

Salmon, and other fatty fish, are an excellent source of omega 3 fatty acids. These healthy fats decrease inflammation while lowering the risk of heart disease and type 2 diabetes.


Healthy foods can help to boost immune function, decrease weight, and lower blood sugar. The healthiest foods have a low glycemic index, are low in sugar and fat, and high in fiber and protein. These include leafy greens, berries, nuts, beans, and avocados for vegan options; yogurt and eggs for vegetarian options; and fatty fish for those who enjoy healthy meat. These foods, because they decrease hunger while releasing low sugar levels all day long, can help prevent, control, and reverse diabetes.


AS SEEN ON

AS SEEN ON

Do you have any questions about your diabetes condition or general questions about diabetes? You can now post those questions in DiabetesIQ Forum and have our diabetes experts answer your questions for FREE! Yes, there is absolutely no catch! - Registration only takes a few seconds and it's FREE. No credit card needed. You can ask any number of diabetes questions, all for FREE! Register today and join the conversation!

Find Best Doctors Near You
Latest In Forums
Latest In Forums
Topic Started By Posts Last Poster
Have high risk of diabetes, need advice
January 22, 2021 at 7:13 PM
dave
2
June 23, 2021 at 2:07 AM
ShimaRDN
Have high risk of diabetes, need advice
January 22, 2021 at 7:13 PM
dave
I have LADA. Any advice?
January 18, 2021 at 11:21 PM
freddie_57
1
January 18, 2021 at 11:21 PM
freddie_57
I have LADA. Any advice?
January 18, 2021 at 11:21 PM
freddie_57
Sugar numbers jump
January 16, 2021 at 8:11 PM
alexrod
1
January 16, 2021 at 8:11 PM
alexrod
Sugar numbers jump
January 16, 2021 at 8:11 PM
alexrod
High blood test results - what to do?
January 15, 2021 at 1:16 PM
mike22
1
January 15, 2021 at 1:16 PM
mike22
High blood test results - what to do?
January 15, 2021 at 1:16 PM
mike22
Why my sugar jumped so high?
January 14, 2021 at 8:03 AM
jack5
1
January 14, 2021 at 8:03 AM
jack5
Why my sugar jumped so high?
January 14, 2021 at 8:03 AM
jack5
How to push my sugar down?
January 14, 2021 at 5:28 PM
frankie_a
1
January 14, 2021 at 5:28 PM
frankie_a
How to push my sugar down?
January 14, 2021 at 5:28 PM
frankie_a
Explain my test results
January 13, 2021 at 7:51 AM
johnny11932
1
January 13, 2021 at 7:51 AM
johnny11932
Explain my test results
January 13, 2021 at 7:51 AM
johnny11932
What burning off insulin means?
January 13, 2021 at 4:14 PM
sammy_v
1
January 13, 2021 at 4:14 PM
sammy_v
What burning off insulin means?
January 13, 2021 at 4:14 PM
sammy_v
What's the experinece of using a pump?
January 13, 2021 at 11:51 PM
ali27
1
January 13, 2021 at 11:51 PM
ali27
What's the experinece of using a pump?
January 13, 2021 at 11:51 PM
ali27
When my blood sugar will start going down?
January 12, 2021 at 10:10 PM
a_lawrence
1
January 12, 2021 at 10:10 PM
a_lawrence
When my blood sugar will start going down?
January 12, 2021 at 10:10 PM
a_lawrence
Find Best Doctors Near You
Expert advice & latest treatment information!
Get FREE Diabetes Newsletter.
By subscribing to our newsletter, you agree to our Terms of Service and Privacy Policy.

Featured Diabetic-Friendly Recipes

Featured Diabetic-Friendly Recipes

Raspberry Lemonade

Raspberry Lemonade

Filet Mignon with Creamy and Pepper Sauce

Filet Mignon with Creamy and Pepper Sauce

Warm Tofu with Hot Garlic Sauce

Warm Tofu with Hot Garlic Sauce

Featured Articles

Featured Articles

Subway Menu for People with Diabetes - Everything You Need to Know!

Subway Menu for People with Diabetes - Everything You Need to Know!

Fire Icon 4,588
Five Guys for People with Diabetes - Everything You Need to Know!

Five Guys for People with Diabetes - Everything You Need to Know!

Fire Icon 5,103
Diabetes Urological Care. Why People with Diabetes Need to See a Urologist.

Diabetes Urological Care. Why People with Diabetes Need to See a Urologist.

Fire Icon 3,412

Featured Articles

Expert advice & latest treatment information!
Get FREE Diabetes Newsletter.
By subscribing to our newsletter, you agree to our Terms of Service and Privacy Policy.
Go To Top