Healthy, Science-Backed Foods That Can Help With Diabetes

What About Whole Grains?

Even though some diets for people with diabetes advise against eating bread, you don't need to avoid all grains. The American Diabetes Association suggests including whole grains in your diet if you have diabetes. Researchers from Chalmers University have stated that there is no evidence showing that whole grains have negative effects on diabetes.

In a study conducted in 2018, the same researchers discovered that eating whole wheat can actually lower the risk of developing diabetes. People who consumed 50 grams of whole wheat daily, equivalent to a bowl of cereal or a slice of bread, had a 22% to 34% reduced risk of getting diabetes. So, there's no need to worry about enjoying whole-grain bread.

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Don't Worry About Sweet Potatoes

Sweet potatoes are unique because they can actually help improve symptoms in people with diabetes. Leah Kaufman, a registered dietitian, explains that sweet potatoes have a lower glycemic index (GI) compared to white potatoes. This means that eating a medium-sized sweet potato can help keep your blood sugar levels steady. Plus, they're packed with beneficial nutrients like vitamin C, iron, and fiber that are good for managing diabetes.

However, the way you cook sweet potatoes can affect their GI. According to a 2011 study published in the Journal of Nutrition and Metabolism, boiling sweet potatoes results in the lowest GI. On the other hand, roasting sweet potatoes increases their GI more than any other cooking method, followed closely by frying.

Eggs Can Be Good For Cholesterol

For a long time, people thought eggs were bad because they might raise cholesterol levels. But actually, eggs can lower LDL cholesterol (the unhealthy kind) and increase HDL cholesterol (the good kind for your heart). A study published in The British Journal of Nutrition found that this change in cholesterol can help stabilize blood pressure and blood sugar in people with type 2 diabetes.

In a study from 2011, participants who ate two eggs a day experienced these benefits. Eggs are rich in protein, which helps you feel full and stabilizes your blood sugar levels. When eating eggs, it's best to include the yolk because that's where most of the egg's nutrients are found.