Diabetic Diet

**All videos are done by Dr. Michael Greger M.D. to learn more about Dr. Greger please visit his website or his YouTube channel by click here.

Diabetic Diet Facts

The formation of a healthy diet for the prevention and/or management of diabetes is one of the most important factors in mitigating the many symptoms of the disease. Diabetes can often stem from unhealthy dietary habits that lead to obesity, high cholesterol, and heightened risk of heart disease. There are a number of nutrients that should be implemented into a healthy diabetic diet, all of which can help to alleviate or even prevent symptoms.


Dietary fibers can cause foods to feel more filling, allowing satisfaction despite lowered rates of consumption. Fiber can also help to promote cardiovascular health and regulate blood glucose. There are numerous food sources that are high in fiber. Many of these are grains, such as oatmeal. However, those seeking foods with less carbohydrates may want to try any number of nuts and various types of beans, as well as a great deal of produce.

Healthy Fats

It is saturated fats that can create the health defects associated with diabetes. On the other side of the coin are unsaturated fats, such as those found in nuts, olives, and avocados. While food sources that are high in any type of fat are likely to be high in caloric content as well, the main benefit from unsaturated fats stems from their effects on cholesterol levels. While saturated fats can create high LDL (bad cholesterol) levels, unsaturated fats can help to lower LDL content while simultaneously raising HDL (good cholesterol).

It is also important to consider an increase in consumption of essential fatty acids such as omega-3s. These are also contained in nuts, as well as most types of fish. In addition, quinoa is a viable source of protein which is also high in omega-3s as well as fiber. These are not by far the only foods that offer a generous helping of essential fatty acids, but they are some of the best.


Just about any rich source of vitamins is likely to have positive effects on diabetes symptoms. Vitamin A, for instance, helps in the treatment of obesity and insulin resistance while also helping to control blood sugar levels. Vitamin B is a boon to the metabolism of carbohydrates, not to mention fats. Vitamin C consumption can lead to a healthier circulatory system, while vitamin D can help to cleanse the bloodstream of fats while also assisting the breakdown of sugar molecules. Vitamin E is instrumental in the promotion of cardiovascular health. Meanwhile, vitamin K can greatly assist the diabetic in reducing insulin resistance.

Other Considerations

This is not a fully exhaustive list of potential nutrients and food sources to help prevent and/or manage the symptoms of diabetes. Furthermore, consumption of the foods on this list will not completely ensure health benefits. Some foods can have adverse effects when consumed in high quantities.

One of the ways to prevent against accidental health defects from the consumption of otherwise healthy foods is to plan ahead. By counting carbs and frequently monitoring blood sugar levels, diabetics can ensure that their intake of sugar and carbohydrates remains relatively stable. This is especially helpful in the consumption of high-carb grains or fruits with a high glycemic index.


Nutritionists and physicians specializing in the prevention and management of diabetes can help their patients to work out a diet plan that works best for them. They will generally possess a host of knowledge on numerous foods that may offer vital nutrients, and they will be able to tailor this information to each diabetic’s primary needs. Information can also be found on the internet, in nutritional journals, and in the very experiences of other diabetics who have experimented with different foods to see which ones had the best effects for them. There is no shortage of available information regarding viable sources of nutrition in the dietary habits of diabetics, so it is beneficial to make as much use of this information as possible.