Tomatoes are non-starchy and also have a low glycaemic index. The glycemic index is a relative ranking of carbohydrate in foods. About 140 grams of tomato has a GI of less than 15, which makes it a low GI food and an excellent food for diabetics. Any food that has a GI score lower than 55 is good for diabetics.
Tomatoes and Blood Sugar—What the Science Says
As a result, eating a tomato—in your salad, for instance—shouldn't lead to an increase in blood sugar levels. A recent meta-analysis of research on tomatoes, found that there was no significant effect of tomato consumption on fasting blood glucose levels.
A study published in 2010 found that people with diabetes who ate around 7 ounces (200 g) of fresh tomato, or 1–2 medium-sized tomatoes per day, had lower blood pressure after 8 weeks. They concluded that eating tomatoes might help reduce the cardiovascular risk that is associated with type 2 diabetes.
Tomatoes are not high in sugar, and neither are carrots. Tomatoes, similar to carrots, are considered a non-starchy vegetable in meal planning for diabetes. This means that the amount of naturally occurring sugar is minimal in a serving.
Broccoli, spinach, and cabbage are three diabetes-friendly veggies because they are low in starch. Filling up with vegetables is a great way to keep your blood sugar levels in check.
Studies have shown that avocados can help people manage their diabetes and improve their overall health in a variety of ways. So, to answer the question, can you eat avocados with diabetes, the answer is yes. Adding avocado to the diet can help people lose weight, lower cholesterol and increase insulin sensitivity.
Can people with diabetes eat potatoes? According to the American Diabetes Association (ADA), starchy vegetables such as potatoes can be included in the diet of a person with diabetes. The total amount of carbohydrate consumed at any given meal or snack is what is most important.
With so few carbohydrates, a high fiber content, and healthful fat, people with diabetes can enjoy an avocado in moderation without the stress of raising their blood sugar levels. Pairing an avocado with other foods may help reduce blood sugar spikes too.
“Carrots are considered a nonstarchy vegetable, along with options such as broccoli and lettuce,” Ficek says. “These foods are safe for people with diabetes to eat at each meal without worry that glucose levels will spike.”
While there are myths that state those with diabetes should not consume dairy, these products, including cheese, can actually be beneficial when consumed in moderate amounts. Cheese, in particular, can actually be great at helping to manage blood sugar levels because of its low glycemic index.
There is no recommended number of tomatoes to eat per day. Just remember to include a variety of fruits and vegetables in your diet instead of relying on just one option like tomatoes.
Cheese. Cheese can be high in fat and salt, so keep a check on your portion sizes. The recommended serving size is 30g/1oz – about the size of a matchbox. Cheeses such as Cheddar, Leicester, Gloucester, Lancashire, Brie, Blue cheese and Edam are all high in fat, typically containing between 20–40g fat per 100g.
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.
Starchy Vegetables, Which in Large Amounts Can Destabilize Blood Sugar. Oh, the poor potato — and, along with it, other starchy vegetables like peas and corn. These foods pack a greater quantity of carbs compared with nonstarchy vegetables like broccoli, cauliflower, cabbage, and lettuce.
High in fiber and protein, beans are digested slowly in your body, making them great for managing blood glucose levels in a type 2 diabetes diet. Just ¼ cup of any type of beans will provide as much protein as 1 ounce (oz) of a meat protein equivalent, according to the U.S. Department of Agriculture (USDA).
How Much Bread Can You Eat with Diabetes? "People with diabetes can eat bread as long as it fits either their meal plan or within their carbohydrate counting allowance," says Kitty Broihier, M.S., RD, LD. "In general, that means choosing a slice that has 15 grams of carbohydrates for sandwiches."
If you have been diagnosed with diabetes, you can still enjoy plenty of fresh berries in your diet. Blueberries, strawberries, blackberries and raspberries all score low on the glycemic index – so you can enjoy them as a great, healthy source of fibre, vitamins and antioxidants.
Yes, the fiber and antioxidants in blueberries promote a more stable blood sugar response. Whether you have diabetes or not, blueberries make for a sweet, fiber-filled, blood-sugar-friendly addition to any diet.
Research has found a lower risk of diabetes in people who eat more blueberries. Grapes, apples, pears, peaches, plums, and apricots were also linked to lower risk in research published in British Medical Journal.