Written by Dr Reshma N Babu
Medically reviewed by Dr Neethu
Updated on February 07, 2025
Guide to Diabetes and Heart-Healthy Eating: What to Include
No Sweets, No Sugar and the list goes on.
Well, it's not just the missing 'sweet' aspect. There is much more to managing diabetes.
Diabetes is usually seen as a condition associated with high blood sugar. But this condition can affect your whole body. It can also impair your body's nerves and blood vessels, affecting their normal functioning.
Direct complications from diabetes include cardiovascular diseases, high blood pressure and high cholesterol. A well-planned diet can help regulate blood sugar levels, control blood pressure and manage cholesterol for good heart health.
Let's learn more about a proper diet that supports a healthy heart.
Jump to section
- The Importance of a
- Components of a Heart-Healthy Diabetic Diet
- A Heart-Healthy Diabetic Diet Plan
- Wrapping Up
The Importance of a Heart-Healthy Diabetic Diet
For individuals with diabetes, a heart-healthy diabetic diet helps manage their condition effectively. Let's see how.
Brings Blood Sugar Levels Under Control
Unprocessed foods, complex carbohydrates, fibre-rich foods, and limited or no added sugars are part of a heart-healthy diet. These foods help create a balance in blood sugar levels.
Reduces Cardiovascular Risk
By adopting a diet which is low in saturated and trans fats, cholesterol, and sodium.
Helps Maintain a Healthy Body Weight
Portion control and nutrient-dense foods are essential components of a heart-healthy diet. This way, individuals can enhance their insulin sensitivity and lower the demands on their pancreas.
Improves Blood Pressure Numbers
High blood pressure and diabetes together increase the risk of heart problems. Fruits, vegetables, whole grains, and lean proteins help reduce blood pressure levels.
Enhances Lipid Profile
Healthy fats from those found in nuts, seeds, and fatty fish contribute to better cardiovascular health, lowering LDL (Bad cholesterol) and increasing HDL (good cholesterol).
Components of a Heart-Healthy Diabetic Diet
A heart-healthy diet for people with diabetes should do two things - Reduce blood sugar levels and protect your heart. So, let's look at all the items you can put on your plate.
Fruits and Vegetables
Yes. You can load up on these. Increased consumption of fruits and vegetables can lead to glycemic control and reduced HBA1c levels. Being rich in flavonoids and carotenoids, they are also a rich source of antioxidants, promoting heart health and lowering cholesterol levels.
A wide range of vitamins can be consumed daily from a colourful plate of fruits and vegetables.
Fruits | Persimmon, plums, dried apricots, papaya, kokum fruit, blackberries, pomegranates, avocados, red raspberries, kiwi, black raspberries, blueberries, cherries, apples, raisins, grapes, watermelon, oranges, guava, dates, bananas, cranberry, jackfruit, goji, strawberries, barberries, grapefruit, peaches, melon, figs. Avoid - Canned fruits with syrup, olives and pineapples and fruit juices with sugar. |
Vegetables | Green leafy vegetables, spinach, kale, collard. Fresh vegetables like tomatoes, cucumber, broccoli, cabbage, carrots, cauliflower, squash, green beans, pumpkins, and artichokes. Avoid - White potatoes. |
Pro Tip: Ayurveda recommends all kinds of bitter vegetables and greens - Bitter gourd, fenugreek, garlic, kale, beet greens etc
Whole Grains
Opt for whole grains to regulate your glycemic response and increase insulin sensitivity. They improve the functioning of the pancreas and increase insulin production.
| Whole Grains | Oatmeal, Multigrain crackers, Brown rice, Corn, Whole wheat pasta and bread, Rye, Barley, Millet. |
Pro Tip: Ayurveda suggests Barley is the best for managing diabetes. You can cook Barley with water or have porridge or pancakes. Old/Aged rice is also known to have a low GI index.
Herbs and Spices
Fresh spices have multiple physiological benefits. Spices help improve short-term hypoglycaemia as well as help manage glucose levels from a long-term perspective.
| Spices | Turmeric, Ginger, Cumin, Fenugreek, Garlic, Mustard, Onions, Curry leaves, Cinnamon, Coriander. |
Pro Tip: Saute these spices in oil before adding your veggies, greens or grains
Lean Protein
Fish contain healthy fats like Omega 3 Fatty Acids, which help protect against heart disease. These are a must-have.
| Lean Protein | Lean meats with the fat trimmed, Tofu, Skinless chicken and turkey, Wild game, Eggs, and Fresh fish. |
Pro Tip: According to Ayurveda, rabbits and poultry are very beneficial in diabetes
Legumes
Vegetarian Alert! Low in glycemic index and high in fibre, legumes are a staple food for people with diabetes. The hypoglycemic effect can be compared to that of anti-diabetic medicines.
| Legumes | Lentils, Chickpeas, Black beans, Red kidney beans, Split peas |
Nuts and Seeds
Some nuts and seeds are a great snacking option. These are known to lower glycemic index and are high in healthy fats, contributing to good heart health.
| Nuts and Seeds | Almonds, Pistachios, Walnuts, Flaxseeds, Pumpkin seeds, Hazelnuts, Sunflower seeds |
Oils
Certain oils add much-needed healthy fats for good heart health.
| Oils | Mustard Oil, Coconut Oil, Olive Oil, Sesame oil, Sunflower Oil |
Pro Tip: Opt for organic or cold-pressed oil for the best results
Balancing Carbohydrates for Optimal Heart Health
Carbohydrates are the main culprits for fluctuating sugar levels in people with diabetes. Be wary of what and how much you are consuming.
- Opt for complex carbohydrates.
- Limit consumption of simple sugars.
- Pay attention to portion sizes and avoid loading up on carbs.
- Increase fibre-rich foods to control blood sugar.
- Choose foods with lower glycemic index.
Limiting Sodium Intake
- Reducing sodium intake is a critical component of supporting heart health. Excessive sodium can cause blood pressure to rise, a significant risk factor for heart disease.
- Read nutrition labels when grocery shopping. Opt for products with lower sodium content. Be aware of the fact that processed foods are usually high in sodium.
- Choose to cook at home. You can have control over fresh ingredients and manage sodium content, too.
- Include Herbs and Spices like garlic, lemon, and vinegar to add taste to your dishes without relying on salt.
- If you choose to use canned vegetables or beans, rinse them thoroughly before use to wash off the sodium.
- Gradually reduce salt in your diet to allow your taste buds to adapt to less salty foods.
A Heart-Healthy Diabetic Diet Plan
Here is a suggestive list of food items you can include in your meal plan to manage diabetes and cardiovascular diseases
Breakfast | 1 cup oatmeal, 1 tbsp sliced almonds, 1 tbsp ground flaxseed Or 2 slices French toast made from whole wheat bread, Sugar-free maple syrup Or Scrambled Egg Beaters omelette with vegetables, two slices whole wheat toast, Sliced tomatoes |
Lunch | Turkey sandwich on two slices of whole wheat bread, Raw veggies, Hummus dip Or 1 cup vegetable soup, ½ turkey sandwich on one whole wheat bread, Raw veggies Or Large green salad with grilled chicken breast, 1 cup skim milk, one fruit |
| Snack | Celery sticks with peanut butter/ Tomato with tuna salad/ Raw veggies and dip/ Hard-cooked egg/ Tomato with low-fat cottage cheese/ 2-4 tbsp unsalted almonds/ Tomato with fresh, low-fat mozzarella cheese, balsamic and olive oil. |
Dinner | 3 oz grilled salmon, ½ cup baked potato Spinach salad, 1 cup skim milk Or Chicken or steak stir-fry with plenty of vegetables, ²⁄3 cup brown rice Or 3 oz pan-seared trout, 1 cup stir-fried vegetables, ²⁄3 cup brown rice |
Wrapping Up
Diabetes is not just about avoiding sweet stuff. It is also about prioritising heart health and following a suitable diet for optimal heart health. By stabilising blood sugar levels and reducing the risk of cardiovascular diseases, you can considerably improve the quality of your life and overall well-being.
Frequently Asked Questions
A heart-healthy diet for diabetes focuses on lean proteins, whole grains, and lots of vegetables while limiting sugar and saturated fats.
It helps by managing blood sugar levels and reducing cardiovascular risk factors, such as high blood pressure and unhealthy cholesterol levels.
Yes, but focus on lower-sugar options like berries, apples, and citrus fruits. Portion control is critical.
Choose baking, grilling, steaming, or sautéing over frying to reduce unhealthy fats and calories.
Dr Reshma N Babu
Dr Reshma N Babu is a passionate, young Ayurveda doctor who strongly believes in sharing the warmth of her knowledge in Ayurveda medicine in caring for people who are suffering from physical and mental imbalances. Dr. Reshma highlights Ayurveda not just as a medical science that cures disease but as a way of living.
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