Diabetes is a disease that many of us are no strangers to. If you don’t have it, it’s likely you have a family member, friend or neighbour you know who has it. It’s a common disease in the UK, affecting at least 4.4 million people, and that was just during 2022-2023.
With the rise in the cost of living, it can be easier to pick cheaper and quicker food options from the supermarket and out on the go. However, while the costs are cheaper, they’re not necessarily always healthier. Many contain increased additives, and their high sugar content is quite dangerous to those with diabetes.
In honour of Diabetes Month 2024, we’re here to remind you of friendly foods and drinks you can add to your diet without worrying about their health risks.
10 diabetic friendly food and drinks to add to your diet
Honestly, there are so many diabetic-friendly foods and drinks out there that it would take a couple of posts to cover the complete list. For now, here are 10 diabetic friendly foods and drinks we recommend for Diabetes month 2024:
1. Avocados
Avocados are a fruit low in carbohydrates, which helps reduce the likelihood of blood sugar spikes. They’re also high in fibre and healthy fats, making you feel fuller for longer and saving those spontaneous snacking bursts. One study revealed that people who ate half an avocado in their lunch had a 26% increase in meal satiety and a 40% decrease in desire to eat more.
2. NutraGlycemia
NutraGlycemia is a fantastic herbal tea that is low in caffeine and calories. It helps support your blood sugar levels. The herbs inside NutraGlycemia are bitter melon, cinnamon, fenugreek, jambolan, banaba leaf and black tea. Cinnamon, in particular, is a herb that can stop your blood sugar levels from spiking.
In 2019, a systematic review was conducted on people with type 2 diabetes and prediabetes, showing that cinnamon may significantly reduce fasting blood sugar and insulin resistance. Moreover, cinnamon also encourages the production of HDL (good) cholesterol. In addition to this, fenugreek, alongside cinnamon, supports normal blood glucose levels. Whereas banaba leaf and black tea NutraGlycemia help facilitate weight loss. Overall it’s a great to have this Diabetes month 2024 and beyond!
3. Eggs
Eggs are a protein-rich food that is low in carbohydrates. They’re nutrient-dense, low in calories, and contain nine essential amino acids your body can’t make on its own. In 2018, a study revealed that people who ate eggs with prediabetes symptoms and type 2 diabetes may have better-fasting blood glucose levels.
Remember: While eggs can be healthy to consume if you have diabetes, it’s important how you eat them. Boiled is the healthiest, and if you want to fry them, make an omelette or scrambled eggs, always use a low-fat oil to cook them in. Avoid using sunflower oil, corn oil, soybean oil, refined oil, peanut oil, or any oil high in fat.
4. NutraLipid
NutraLipid is a diabetic friendly tea that supports the maintenance of normal cholesterol levels. There’s a range of ingredients and herbs in NutraLipid consisting of green tea, cinnamon bark, garlic, artichoke leaf, red yeast rice, fenugreek, holy basil, hawthorn berry and alfalfa.
In particular, red yeast rice, green tea, artichoke leaf, garlic, and fenugreek help support lipid metabolism and maintain healthy cholesterol levels. Green tea also supports the elasticity of your blood vessels, reducing the risk of plaque building up in your arteries and helping you maintain healthy blood glucose levels.
5. Nuts
Adding a diverse range of nuts into your diet, such as almonds, walnuts, hazelnuts, brazil nuts, cashews, pistachios, and more, can be beneficial if you have diabetes. Nuts, in particular, have a low glycemic index (GI), having little impact on your blood sugar levels. While nuts have carbohydrates, they are mainly complex with high fibre content, causing slower digestion and absorption -helping stabilise your blood sugar levels and improve insulin sensitivity.
6. NutraCleanse
NutraCleanse is a great caffeine-free herbal tea that supports diabetes and digestion and can act as a detox tea. Inside NutraCleanse, you’ll find milk thistle, artichoke, liquorice, ginger, dandelion root, coriander, nettle, fennel, cinnamon, star anise, and burdock root.
It’s a perfect tea that can help counteract a diet of fatty foods and drinks. The main ingredient in NutraCleanse is milk thistle, which has a compound called silymarin. This compound can enhance insulin sensitivity and allow your body to break down insulin more effectively. It’s also high in antioxidants, which can help reduce oxidative stress and support metabolic health.
7. Spinach
One of the best leafy greens you can add to your diet that’s diabetic-friendly is spinach. If you’re not adding it to your diet, then you need to! This superfood has a high source of fibre, helping reduce blood glucose levels as it takes longer to digest. Spinach is also packed with magnesium, a major mineral that can lower your risk of type 2 diabetes. It’s also incredibly low in calories and a food that can be used in many dishes!
8. NutraReflux
Another diabetic-friendly drink to consider is NutraReflux. This low-caffeine herbal tea primarily supports digestive health and stomach function. The herbs inside NutraReflux are peppermint, chamomile, liquorice, shatavari root, ginger, slippery elm, fennel, fenugreek, and green tea.
Liquorice contains amorfrutins that help lower blood glucose levels and encourage insulin sensitivity. Peppermint, fenugreek, and shatavari root are also high in fibre, which helps regulate blood sugar levels and support digestion.
9. Fatty Fish
Fatty fish such as salmon, mackerel, and tuna are high in omega-3 fatty acids DHA and EPA. These fatty acids play an important role in lining your blood vessels, reducing markers of inflammation, and helping improve how your arteries function. They’re also high in protein, helping stabilise your blood sugar levels and make you feel fuller for longer.
Remember: Not all fish is beneficial for diabetes; if you’re someone who loves to pop to their local chippy, then be mindful of the large amounts of high carbohydrate batter and chips! The key is to eat fatty fish high in omega 3 and have low, if not carbohydrate content. Opt for baked or grilled, not fried.
10. Lemongrass & Ginger
Our flagship tea, Lemongrass & Ginger, is also diabetic-friendly. It contains no caffeine, is low in calories, is completely natural, and has a range of health benefits. Lemongrass may help lower blood sugar levels and manage cholesterol.
A study this year was conducted on diabetic rodents which revealed that lemongrass oil helped lower blood sugar and cholesterol. While this was just oil, more research is needed on lemon grass itself. Whereas ginger contains a compound known as gingerol which can enhance glucose uptake in your cells, encouraging better utlisation lowering blood sugar levels. Lemongrass & Ginger also helps support your digestive and immune health.
Wrapping up food and drink for diabetes month 2024
To summarise, when looking for diabetic-friendly food and drinks, always look for ingredients that support the management of blood glucose and cholesterol levels. Try to opt for low amounts, if not complex carbohydrates, that slowly get released into your bloodstream.
Good ones to consider are nuts, avocados, fatty fish, spinach, herbal teas and eggs. To be honest, there’s a lot out there – do your research first! However, the key to consumption is not the ingredients; it’s how you serve and eat them.
Always try to use low-fat oils, avoid carbohydrates, and increase your fibre intake. If you’re looking for more inspiration beyond Diabetes month 2024, check out our post on the types of herbal teas good for diabetes.
