Six Nutrients That May Help Reduce the Risk of Diabetes ComplicationsA balanced diet can help people with diabetes manage blood sugar levels and support heart, nerve, kidney, and eye health. No single nutrient can prevent all complications, but certain nutrients play important roles.
1. Fiber
- Helps slow the rise in blood sugar after meals.
- Supports healthy digestion and may help improve cholesterol levels.
- Sources: beans, lentils, vegetables, fruits, oats, whole grains, nuts, and seeds.
2. Protein
- Helps maintain muscle mass and supports fullness, which can make blood sugar management easier.
- Sources: fish, eggs, poultry, tofu, beans, Greek yogurt, and nuts.
3. Omega-3 fatty acids
- Support heart health, which is especially important because diabetes increases cardiovascular risk.
- Sources: fatty fish (such as salmon and sardines), walnuts, flaxseeds, and chia seeds.
4. Magnesium
- Plays a role in blood sugar regulation and insulin function.
- Sources: nuts, seeds, leafy green vegetables, legumes, and whole grains.
5. Vitamin D
- Important for bone health and immune function.
- Low vitamin D levels are common in some populations, though supplementation should be based on individual needs.
- Sources: sunlight exposure, fortified foods, fatty fish, and supplements when recommended.
6. Antioxidant-rich vitamins and plant compounds
- Fruits and vegetables provide compounds that help protect cells from oxidative stress.
- Sources: colorful vegetables, berries, leafy greens, and herbs/spices.
Also important for preventing complications:
- Keep blood glucose, blood pressure, and cholesterol within recommended ranges.
- Attend regular eye, kidney, and foot checks.
- Take prescribed medications as directed.
- Stay physically active.
If you have diabetes, dietary needs can vary depending on medications, kidney function, age, and other health conditions, so personalized advice from a healthcare professional or dietitian can be helpful.
