Nearly 26 million people in the U.S. have diabetes, the National Diabetes Information Clearinghouse reports. Poorly controlled diabetes can increase your risk of developing chronic diseases, such as end-stage kidney disease, muscular degeneration and heart disease. If you're diabetic, follow the meal plans given to you by your health care team. Additionally, consider including healthy carbohydrate-free foods for diabetics in your healthy diet.
Oily Fish
Oily fish are abundant with the healthy omega-3 fats eicosapentaenoic acid and docosahexaenoic acid. EPA and DHA reduce inflammation and promote heart health. According to research published in the May 2011 "American Journal of Clinical Nutrition," diabetics who begin to regularly consume fish might improve cardiovascular disease risk factors, including increased good cholesterol and lower bad cholesterol. Oily fish rich in omega-3 fats include sea bass, pollock, herring and tuna.
Green Tea
Green tea is bursting with unique compounds known as tea polyphenols, which have a wide range of potential health benefits, including allegedly reducing the risk of heart disease and certain cancers, the University of Maryland Medical Center reports. It adds that green tea might slow the progression and development of type 1 diabetes. It recommends a daily intake of three cups of green tea per day. Opt to drink green tea without added sugar, as sugar can increase blood sugar levels.
Walnuts
Walnuts are an excellent source of healthy monounsaturated fats. Diabetics who include walnuts as part of their diabetic diet can boost their sensitivity to insulin, the April 2009 "European Journal of Clinical Nutrition" reports. The paper adds that diabetics should aim to consume 30 g of walnuts per day. To keep walnuts a low-carb choice, avoid walnuts that have been roasted or caramelized.
Eggs
Eggs are a protein-rich food that might boost weight loss, the August 2008 "International Journal of Obesity" reports. In that study, a group of overweight volunteers who consumed eggs for breakfast benefited from a 60 percent greater weight loss than a similar group who ate a starchy breakfast. Staying at a healthy body weight is important for diabetics, as it improves insulin sensitivity and makes blood sugars easier to manage.
References
- University of Maryland Medical Center: Green Tea
- National Diabetes Information Clearinghouse; "National Diabetes Statistics"; 2011
- "American Journal of Clinical Nutrition"; "Fatty fish in the diet of patients with type 2 diabetes: comparison of the metabolic effects of foods rich in n'3 and n'6 fatty acids"; B. Karlstrom et al; May 2011
- "European Journal of Clinical Nutrition"; "Long-term effects of increased dietary polyunsaturated fat from walnuts on metabolic parameters in type 2 diabetes"; L.C. Tapsell et al; April 2009
- "International Journal of Obesity"; "Egg breakfast enhances weight loss"; J.S. Vander Wal et al; August 2008
