Living with diabetes is not an easy task, and since it has an influence your heart’s health, you need to be extra careful of what you put inside your body. The point is, managing diabetes and well as taking care of your heart requires a controlled diet. Whether you are a diabetes patient, or a heart patient or both, or someone looking for a healthy diet, this blog can help.

The Goal

The goal of a balanced diet is to create a diet plan to control your blood sugar levels as well as promote your heart health. Keep your main focus on consuming green leafy vegetables, whole grains, lean proteins, and healthy fats. Make sure to consume food rich in fibre. A high-fiber diet benefits diabetes and heart health by improving blood sugar control, lowering cholesterol, and enhancing cardiovascular health, with a recommended intake of 22-35 grams per day from whole foods.

Below Are Some Key Foods Recommended For Managing Diabetes and Heart Health

Legumes

As a significant source of fibre, legumes such as beans, lentils, and split peas can help in lowering your blood sugar. They can also lower your A1c levels and improve your blood pressure.

Studies show that incorporating legumes into a low-GI diet can significantly reduce haemoglobin A1c (HbA1c) levels, indicating better long-term blood sugar control. For instance, one study found that a low-GI legume diet reduced HbA1c by 0.5% over three months, outperforming a high wheat fibre diet.

Oats

Oats are a wonderful food that contains both soluble and insoluble fibre. Approximately half of the fibre in oats is soluble, primarily in the form of beta-glucan, which helps control blood sugar and lower cholesterol levels.

The other half is insoluble fibre, which aids in digestion and promotes regularity. This combination makes oats a nutritious choice for supporting overall health, particularly for managing diabetes and cardiovascular conditions.

You can aim for about ½ to 1 cup of cooked oats per serving, which contains around 27-30 grams of carbohydrates. This amount can fit well within a balanced meal plan when paired with a source of protein and healthy fat to help control blood sugar spikes.

Whole Grains

Carbs and blood sugar can go hand in hand, as long as the carbs you are eating come from whole grains. Studies show that whole grain consumption significantly reduces fasting glucose levels, particularly in individuals with normal fasting glucose levels. A meta-analysis indicated that higher doses of whole grains lead to a notable decrease in fasting glucose concentration compared to refined grains.

They contain the bran and germ layers, which are lost in refined grains. These grains offer more fibre, as well as nutrients like B vitamins, magnesium, and selenium. Whole grains help slow the rise in blood sugar after meals and keep you feeling full for longer.

Whole grains for diabetes and heart health include brown rice, jowar, bajra, ragi, foxtail millet, and whole wheat.

Be cautious when selecting brown bread; always check the nutrition label, as some varieties may simply contain added colouring and sugar without providing the benefits of truly whole grains.

Flaxseeds

The soluble fibre in flaxseeds helps stabilize blood sugar levels by slowing the absorption of sugar in the bloodstream. This makes flaxseeds particularly beneficial for individuals with type 2 diabetes, as they can help prevent insulin resistance and lower overall blood sugar levels.

Flaxseeds contain a compound called secoisolariciresinol diglucoside (SDG), which has been shown to lower “bad” LDL cholesterol levels while increasing “good” HDL cholesterol. Studies indicate that daily consumption of flaxseeds can lead to significant reductions in total and LDL cholesterol, contributing to improved cardiovascular health.

Fatty Fish

Fish rich in omega-3 include mackerel (bangda), sardines (mathi), hilsa, rohu, and, if available, salmon, can support heart health.

Omega-3 fatty acids lower blood pressure, reduce triglycerides and decrease the risk of irregular heartbeats. This can lead to a lower risk of cardiovascular disease and stroke.

Leafy Greens

The high fibre content in leafy greens aids in regulating blood sugar levels by slowing down digestion and absorption of carbohydrates. This is particularly beneficial for individuals with type 2 diabetes, as it can help lower A1c levels and reduce the risk of glucose spikes.

Regular consumption of leafy vegetables is associated with a reduced risk of heart disease. Studies have shown that diets rich in leafy greens can lower cholesterol levels and blood pressure, which are critical factors in cardiovascular health.

Foods You Should Avoid

Diabetes raises heart disease and stroke risk by accelerating clogged arteries. To protect your heart, avoid:

• Saturated fats: Limit fatty meats, high-fat dairy, coconut, and palm oils.
• Trans fats: Avoid processed snacks, baked goods, and margarine.
• Cholesterol: Reduce foods like high-fat dairy, egg yolks, and organ meats to below 200 mg daily.
• Sodium: Limit to under 2,300 mg daily, or even less if you have high blood pressure.

In a Nutshell

A balanced diet is crucial for managing diabetes and promoting heart health. Focus on high-fiber foods like legumes, oats, whole grains, flaxseeds, leafy greens, and fatty fish to control blood sugar and improve cardiovascular health. Avoid saturated and trans fats, cholesterol-rich foods, and excessive sodium to protect your heart. Incorporating these nutritious foods and making mindful dietary choices can help reduce the risk of complications and support overall well-being.

Note: This blog provides general information and is not a substitute for personalized advice from a healthcare provider. Always follow the diet plan recommended by your doctor.