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Top 10 healthy foods for diabetes patients 2022

Diabetes now become very common, especially in Asian countries. It can be controlled or reduced, if anyone suffering from this disease uses Healthy eating, as a strategy for controlling diabetes, and promoting walking, exercise. Patients have to achieve near-normal blood glucose and blood pressure levels. In some cases, it is very dangerous or in other cases, it is not. If you know early about your sugar level you can control it but in some severe cases if not controlled on time it damages your other body parts like eyes or another body organ.

Total diet constituents a diabetes patient should intake are as follows

Fat: 27% of calories

Saturated fat: 6% of calories

Protein: 18% of calories

Carbohydrates: 55% of calories

Cholesterol: 150 mg only

A diabetes patient should not exceed the percentage of diet constituents to make their sugar level normal. Diabetes patients should not only be conscious of their diet but must walk every day to maintain their bodies. Diabetes patient must control their weight because it is more dangerous for diabetes patients. Moreover Here in this article, we will mention the foods that are good for diabetes patients with complete reference and well-researched articles.

Fruits and vegetables

Fruits and vegetables both are good for diabetes patients as their fibers regulate the sugar level if used in adequate amounts. The list of fruits and vegetables good for diabetes is

Fruits include: berries, apples, bananas, oranges, and grapes

Vegetables include: broccoli, carrots, greens, peppers, potatoes, green peas, and tomatoes

Adequate fruit and vegetable intake may lower the risk of several chronic diseases, but little is known about how it affects the risk of diabetes mellitus. (a) The effect of fruits and their components, phytate, and dietary fibers regulate the blood sugar level in diabetic patients. Also suggested is a minimum of five servings per day of fruits and vegetables combined in the diet or consumption of 400 grams of fruit and vegetables as well as 40 grams of dietary fibers per day. (a, i)

Black pepper

Black pepper has a high antioxidant property which helps to prevent many diseases including diabetes. Conclusively, the phenolic content, antioxidant activity, and inhibition of α-amylase, α-glucosidase, and angiotensin-1 converting enzyme activities by the essential oil extract of black pepper could be part of the mechanism by which the essential oil could manage and/or prevent type-2 diabetes and hypertension. (b)


Omega 3 which is very health benefits can be intake through fish oil or fish oil capsule can be used as omega -3 capsules. The risk related to the moderately higher blood glucose concentrations with the n–3–enriched diet may be counteracted by positive effects with regard to lipoprotein concentrations. An increase in long-chain n–3 fatty acids from fatty fish, and of n–6 fatty acids from linoleic acid, may be recommended for patients with type 2 diabetes. (e)

Lean meat

3 oz cooked lean meat is a normal amount that can be intake at one time. 1 oz is just equal to the size of your thumb and it is enough to eat 3 oz in a single time. Protein which is present in the meat helps the body maintain and repair itself so, it can’t be skipped from the diet. Since protein doesn’t impact blood sugar levels, it doesn’t have a GI ranking and won’t raise blood sugar levels.


Egg have high carbohydrates source which is very good for diabetes patients. A single egg per day is absolute for diabetes patients. A single egg contains about 0.5 grams of carbohydrates, so it is very good to eat 1 egg on a daily basis. Although egg contains cholesterol that is not good if used in a large amount. (j)


Epidemiological studies told that the consumption of tea was inversely associated with the risk of diabetes mellitus and its complications. Experimental studies demonstrated that tea had protective effects against diabetes mellitus and its complications via several possible mechanisms, including enhancing insulin action, ameliorating insulin resistance, activating insulin signaling pathway, protecting islet β-cells, scavenging free radicals, and decreasing inflammation. Moreover, clinical trials also confirmed that tea intervention is effective in patients with diabetes mellitus and its complications. (c)


Dates can safely be consumed in small quantities. A single-pitted date weighing around 7.1 g provides 20 calories and should not upset glycemic homeostasis significantly.

Some points must keep in mind while using date fruit.

  • Spread the total quantity of dates to be consumed, throughout the day.
  • Replace the seed with low calorie, low glycemic index foods such as cabbage, or walnuts.
  • Eat and chew dates slowly.
  • Cut dates into slivers to increase the fruit’s surface area.
  • Use small amounts of date paste in cooking.
  • Persons with diabetes must be counseled regarding the harms of excessive intake of dates. (d)

Probiotic yogurt

It is suggested that probiotic yogurt consumption may be used as an alternative prevention approach and treatment method to improve dyslipidemia in patients with diabetes. It causes alteration in plasma lipid and lipoprotein profile has been documented in diabetic patients. Studies compare the effect of probiotic and conventional yogurt on lipid profile in diabetes mellitus patients which shows that it is healthful for diabetes patients. (f)

Red Orange

Diabetes mellitus is associated with a high oxidative stress level, resulting from an imbalance between free radicals or reactive oxygen species production and the antioxidant systems. Inhibition of these oxidative processes by co-adjuvant therapy could therefore prevent, or at least delay, the onset and/or the development of long-term diabetic complications. It causes a slow rise in your blood sugar levels, making them more advantageous for people having diabetes. The Red Orange Complex (ROC) is a standardized red-orange extract containing, as its main active principles, phenolic compounds as well as ascorbic acid to maintain blood sugar levels. (g)

carbohydrate intake

 Vegetables are indispensable for equilibrated diets since they charge dietary fiber, phytochemicals, vitamins, and minerals. Each vegetable comprises a distinct amalgam and amount of these compounds, which differentiate them from other vegetables. Vegetable intakes have been highly correlated with improved gastrointestinal health, reduced risk of heart attack, some types of cancer, and chronic ailments such as diabetes. Data shows that eating vegetables before carbohydrates is effective to reduce postprandial hyperglycemia in diabetes patients, as well as in healthy people. So vegetables should be eaten before carbohydrates at every meal. (h)

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