Brenda Khan
Diabetes and heart health are closely linked, with people with diabetes being twice as likely to die from a heart attack or stroke. Therefore, the best eating plan for people with diabetes should aim to control blood sugar and protect the heart. Eating a healthy diet is a crucial aspect of managing diabetes, as unmanaged diabetes can increase the risk of developing heart disease, blindness, amputation, and kidney failure. A balanced diet, similar to the Mediterranean diet, can help keep blood sugar levels within a healthy range and reduce the risk of stroke or cardiovascular death. This diet includes extra-virgin olive oil, nuts, legumes, whole grains, and leafy green vegetables, which are all beneficial for both diabetes and heart health.
| Characteristics | Values |
|---|---|
| Purpose | Control blood sugar and protect the heart |
| Recommended foods | Whole foods, vegetables, fruits, whole grains, healthy proteins, unsaturated fats, legumes, pulses, non-starchy vegetables, leafy greens, nuts, olive oil, fish, Greek yoghurt, berries, avocados |
| Dietary pattern | Mediterranean diet |
| Calorie intake | Calorie intake should be managed, especially with nuts |
| Sodium intake | Low sodium |
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What You'll Learn
The Mediterranean diet
The diet includes heart-healthy unsaturated fats while limiting saturated fats from red meat, sweets, and high-fat dairy items. It is recommended that people with diabetes substitute other types of seasonings (e.g. margarine, butter, and mayonnaise) for olive oil. A higher intake of olive oil has been associated with a lower risk of diabetes. Fish is also a great option, especially varieties that are high in omega-3 fatty acids, such as salmon, sardines, and mackerel.
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Whole grains
The outer layer of whole grains, or the bran, contains fibre, antioxidants, B vitamins, and minerals. The middle layer, or endosperm, contains mostly carbohydrates, but also small amounts of protein, B vitamins, and minerals. Refined grains, such as white flour, white pasta, and white rice, have been milled to remove the bran and germ, which improves shelf life but strips the grain of important nutrients. Whole grains are a good source of dietary fibre, which can help improve blood cholesterol levels and reduce the risk of heart disease, stroke, obesity, and type 2 diabetes.
The American Heart Association recommends choosing whole grains and products that contain at least 51% whole grains over refined grains. This can be done by making simple switches, such as choosing whole wheat bread and brown rice over white bread and white rice. It is recommended to include three servings of whole grains in your daily diet. However, it is important to note that the amount of whole grain that can be consumed depends on how well blood sugar is managed. It is always best to consult with a doctor or dietitian to determine how to fit whole grains into your diet.
Studies have shown that higher consumption of whole grains is associated with a lower risk of type 2 diabetes. For example, one study found that participants in the highest category for total whole grain consumption had a 29% lower rate of type 2 diabetes compared to those in the lowest category. Another study found that higher consumption of whole grain foods such as whole grain breakfast cereal, oatmeal, dark bread, brown rice, added bran, and wheat germ was significantly associated with a lower risk of type 2 diabetes.
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Non-starchy vegetables
Some examples of non-starchy vegetables include broccoli, carrots, cauliflower, spinach, collards, and kale. These can be added to salads, soups, and stews, or enjoyed as a snack. When choosing non-starchy vegetables, it is best to opt for fresh, frozen, or canned options without added sodium, fat, or sugar. Rinsing canned vegetables can help reduce sodium content.
It is recommended to include at least six servings of vegetables in your daily diet. This can be achieved by adding them to various dishes or enjoying them as snacks. Non-starchy vegetables are a healthy and delicious way to manage your diabetes and support heart health. They provide essential nutrients while helping you feel full and satisfied.
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Healthy proteins
A healthy diet is a crucial aspect of managing diabetes and reducing the risk of developing heart disease. People with diabetes are twice as likely to experience a heart attack or stroke, so it is important to consider both conditions when planning meals.
When it comes to healthy proteins, there are several options that can benefit both conditions. Firstly, plant-based proteins are an excellent choice. These include meatless alternatives that mimic chicken, beef, and pork products, which can provide quality protein, healthy fats, and fibre. It is important to read labels, as the fat and carbohydrate content can vary. Additionally, plant-based proteins include pulses and legumes like beans, lentils, and chickpeas, which are high in fibre and have a low glycemic index, preventing blood sugar spikes.
Fish is another excellent source of healthy protein. Cold-water fish, in particular, are high in omega-3 fatty acids, which promote heart health by reducing inflammation and lowering blood triglycerides. Examples include albacore tuna, herring, mackerel, rainbow trout, sardines, and salmon. It is recommended to bake, poach, or steam fish instead of frying it to maximise the heart-healthy benefits.
Low-fat or fat-free dairy products are also a great source of protein and calcium. Examples include milk, yoghurt, and low-fat cheeses. Nuts are another healthy protein option, packed with protein and heart-healthy fats, vitamins, and minerals. However, due to their high-calorie content, it is important to consume them in moderation. Examples of nuts that are also high in omega-3 fatty acids include walnuts, almonds, and macadamia nuts.
Overall, a balanced diet that includes a variety of these healthy protein sources can help manage diabetes and promote heart health. It is always recommended to consult with a healthcare professional or registered dietitian to tailor a diet plan to your specific needs and health goals.
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Heart-healthy fats
Avocados are an excellent source of monounsaturated fats, which are associated with lower levels of heart disease. Avocados also contain fibre, vitamins, and minerals. A study in 2013 found that avocados had heart-health benefits similar to those of nuts but with fewer calories. Try spreading avocado on whole-grain toast and topping it with olive oil and pepper for a tasty, heart-healthy snack.
Nuts are another great source of heart-healthy fats. They are packed with protein, vitamins, and minerals. Walnuts, almonds, and macadamia nuts are high in omega-3 fatty acids and unsaturated fats, which can help lower bad cholesterol. A 2023 review of research found that eating 30 grams of nuts per day may help lower the risk of heart disease. However, nuts are high in calories, so it is important to measure out portions. One serving is about 24 almonds, 12 macadamia nuts, or 35 peanuts.
Olive oil is another heart-healthy fat with antioxidant, anti-inflammatory, and metabolic properties. It is rich in monounsaturated and polyunsaturated fats, which can help reduce cholesterol. Some research has found that consuming at least half a teaspoon of olive oil daily can reduce the risk of cardiovascular disease by 15% and coronary heart disease by 21%. It is a great alternative to saturated and trans fats and can be used for cooking or added to salads.
Oily fish such as salmon, sardines, and tuna are high in omega-3 fatty acids, which can help reduce inflammation in the body. A 2021 review found that non-fried fish may lower the risk of heart disease and heart attack, while frying fish may increase the risk. It is important to consider how you cook fish to manage cardiovascular disease risk.
Incorporating these heart-healthy fats into your diet can be a great way to improve your health while managing diabetes and lowering your risk of heart disease.
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Frequently asked questions
People with diabetes are almost twice as likely to die from a heart attack or stroke as people without diabetes. This is because high blood sugars damage nerves and blood vessels, impairing their normal functions and leading to heart-related issues.
A balanced diet, similar to the Mediterranean diet, can help keep blood sugar within a healthy range. This includes olive oil, nuts, legumes, whole grains, fruits, vegetables, healthy proteins, and unsaturated fats.
Animal-based saturated fats pose the greatest risk to the heart. Frying fish may also increase the risk of heart disease and heart attack. It is also important to limit sodium intake.
Some heart-healthy snack options for people with diabetes include low-fat plain Greek yogurt topped with mixed berries, pumpkin seeds, and avocado on whole-grain toast.
