Key Foods for Managing Senior Diabetes

In a May 2024 report, the U.S. CDC said that an estimated 29.2% of American adults 65 and older have diagnosed or undiagnosed diabetes. If your aging parent is one of these older adults, they need to maintain healthy blood sugar levels with proper diabetes food choices.

The good news is that nutritional foods for elderly individuals with diabetes don't have to be bland and tasteless. They can be nutritious, delicious, and exciting to the senses without causing massive spikes in blood glucose levels.

Join our team at LakeHouse Three Rivers, our assisted living community in Three Rivers, MI, as we explore the best food choices and diabetic diet tips in this guide.

Diabetes Food Choices Featuring Complex Carbohydrates

Carbohydrates, including fiber, starches, and sugars, are essential nutrients that help make up a balanced diet for seniors. The body uses them as an energy source by converting them into glucose or blood sugar. So, while they're crucial for the body to function correctly, older adults with diabetes should control their carb intake.

The best foods for senior health maintenance and management, especially for those with diabetes, are those that contain complex rather than simple carbohydrates.

Complex carbs are better than simple carbs because the body digests them more slowly, resulting in a more gradual release of glucose into the bloodstream. On the other hand, the body processes simple carbs more quickly, so they can cause higher and faster blood sugar spikes.

Healthy Diabetes-Friendly Sources of Complex Carbs

Some of the best sources of complex carbs for better senior nutrition and diabetes control are:

Fruits with low fructose (natural fruit sugar) content, like berries, peaches, and oranges
Fresh vegetables, including beets, broccoli, brussels sprouts, carrots, and parsnips
Whole-grain (e.g., barley, buckwheat, and oat) bread, crackers, and cereals
Nuts, beans, and lentils

The foods above are also among the top dietary energy sources for older adults that may help prevent extreme fatigue.

Simple Carbs to Minimize Intake Of

Foods with simple carbs aren't necessarily "bad;" many nutritious fruits and veggies contain them. It's the overly sweet, starchy, and processed foods that seniors, especially those with diabetes, should minimize their intake of. Here are some examples:

Foods with "white" starch, such as white bread, white pasta, and white rice
Sweet baked treats like cookies, cakes, and pastries
Soda and other carbonated drinks
Refined grain cereals
Deep-fried and junk foods

It's also vital to note that the above are typical choices of people with emotional eating habits. If your older loved one often turns to sweet or junk foods when they feel stressed, encourage them to reach for healthier treats, like fruits, nuts, or whole-grain crackers, instead.

Gut-Friendly Dietary Fiber

Dietary fiber is a unique type of carbohydrate that the body can't digest. So, rather than the body converting it into glucose, it passes through the digestive tract undigested.

According to the U.S. CDC, fiber is "the friend" of people with pre-diabetes or diabetes, as it helps:

Control blood sugar levels
Manage weight
Lower risk of heart disease, a common complication of diabetes
Clean the digestive tract and keep the gut in good health

There are two primary types of dietary fiber that your older loved one should incorporate more of into their diet.

Insoluble Fiber

Insoluble fiber is a type of carbohydrate that doesn't dissolve in water. It passes through the system relatively unchanged. It can help improve digestive function, keep constipation at bay, and promote regular bowel movement.

Some of the best sources of insoluble fiber are:

Whole-wheat products
Brown rice
Almonds and walnuts
Seeds
Fruits with edible skin, such as apples and pears
Green leafy vegetables

Soluble Fiber

Soluble fiber dissolves in water, becoming a jelly-like substance within the digestive tract. It helps slow digestion, giving one a sense of fullness and satisfaction for much longer. It can also curb hunger cravings, minimize unhealthy snacking, and lower glucose and blood cholesterol levels.

Here are some examples of foods with soluble fiber:

Fruits like blueberries, bananas, and apples
Seeds, beans, legumes, and nuts
Oatmeal
Vegetables like brussels sprouts, turnips, carrots, and broccoli

Lean Protein for the Win

Older adults, whether they have diabetes or not, often need to pay attention to their protein intake. Aging decreases the body's ability to process this nutrient, which is a big problem since protein is necessary for building and repairing cells, tissues, and bones.

So, a lack of protein can raise older adults' risk for sarcopenia, the term for age-related loss of muscle mass and strength. According to WebMD, sarcopenia can cause weakness and frailty in seniors, putting them at a higher risk of falls, fractures, and disability.

Seniors, especially those with diabetes, should opt for foods with lean protein to feel full quickly and stay satisfied for longer. Feeling this way makes them less likely to eat unhealthy snacks between meals. Since lean protein can also be an energy source, it can help older adults maintain their vitality and put more pep into their steps.

Best Sources of Lean Protein

Many diabetes-friendly foods contain lean protein, including:

Whole grains
Beans, lentils, and peas,
Skinless chicken
Lean pork and beef
Seafood and shellfish
Egg whites
Tofu and tempeh
Low-fat or fat-free dairy

Nuts, as long as eaten in moderation, can also be healthy protein-rich treats. They're naturally fatty, and while their fats are healthy, eating too many nuts can still lead to weight gain. Older adults with diabetes should keep their weight in check because, per Cleveland Clinic, weight gain can worsen insulin resistance.

Enjoying Food Even With Diabetes

With so many different diabetes food options, keeping blood glucose levels in check doesn't have to equate to tasteless meals. With the right choices, seniors can enjoy nutritious, delicious meals that delight their taste buds.

At LakeHouse Three Rivers, our warm and beautiful assisted living community in Three Rivers, MI, our top priority is to help our residents thrive in their golden years. We offer nutritious meals that cater to various nutritional requirements and dietary restrictions. We can help your loved one stay well-nourished even with diabetes.

Schedule a tour of our community today to learn and see the difference we can make to help your loved one live life to the fullest!