If you have diabetes, getting the right amount of iron in your diet is important.
Anemia, or iron deficiency, is common in people who have type 1 and type 2 diabetes, research says. Iron overload, or hemochromatosis, is also common among people with type 2 diabetes, according to research, so it’s important to test your levels before changing your diet.
If you have iron-deficiency anemia, your healthcare team will advise you to incorporate iron-rich foods into your diet to ensure your iron levels remain within the recommended range. Many foods that contain iron are nutritious in other ways and provide other health benefits while lowering your risk of anemia.
While red meats like beef and pork and organ meats like liver are good sources of iron, according to the American Red Cross, people with diabetes should limit them, as they’re also high in saturated fats. According to the American Diabetes Association, saturated fat is connected to an increased risk of heart disease. People with diabetes should aim to eat monounsaturated and polyunsaturated fats instead.
Better options for animal-based protein that are high in iron include oily fish like mackerel, tuna, and salmon as well as shellfish like oysters and mussels, which contain mostly healthy unsaturated fats.
Latch Onto Legumes
Legumes such as peas, lentils, and beans, including chickpeas and soybeans, are all good sources of iron, Cleveland Clinic says. They’re also low in fat and contain lean protein, fiber, and other nutrients that support healthy blood sugar levels and overall health, the American Diabetes Association says.
One-half cup of beans (fresh, after soaking, or from the can) is considered one serving, according to the U.S. Department of Agriculture (USDA).
Incorporate a variety of legumes as part of your regular diet for best results. They’re a versatile food group, so if you enjoy cooking, add them into your standard recipes in place of high-fat red meat or processed meats, such as sausage. If you’re vegetarian or vegan, legumes are an excellent meat-free protein choice.
Give Leafy Greens a Chance
Leafy greens such as spinach, kale, and collard greens are a good source of iron, Cleveland Clinic says, with an array of additional vitamins and minerals.
A 1/2-cup serving of boiled spinach contains about 3.2 milligrams (mg) of iron, the USDA says. By comparison, the USDA says a single 3-ounce serving of lean top sirloin steak provides about 1.8 mg of iron.
The type of iron in spinach and other plant foods, called non-heme, is less well absorbed by the body than the heme iron in beef, but leafy greens are still nutritional powerhouses.
You can increase your body’s absorption of non-heme iron by eating it with fruits and vegetables that are rich in vitamin C, the University of Rochester Medical Center says.
Incorporate leafy greens into salads and cooked entrees. Seek an assortment of types and colors. The deeper the color, the more nutrients the greens tend to have, Cleveland Clinic says. If the darkest greens aren’t as sweet tasting as you’d like, shred and mix them with other greens.
Ensure You’re Eating Whole, Enriched, or Fortified Grains
Breads and cereals — typically those made with refined grains — are often enriched or fortified with nutrients, including iron. Many cereals, including some whole-grain cereals, contain 100 percent of the daily value of iron per serving, according to Colorado Nutrition Counseling, a practice in Arvada, Colorado.
Oat-based cereals are also good sources of iron, as are whole or multigrain breads, or enriched breads made with refined grains, Cleveland Clinic says.
Whole grains are best for maintaining steady blood sugar levels due to their fiber content, according to Mass General Brigham. Refined grains are missing the fiber that slows digestion and the release of sugar into the blood, so it’s best for unrefined whole grains to make up the bulk of your carbohydrate intake.
Whole grains also provide other nutrients that can support physical wellness, Mayo Clinic says. Enjoy grain-based foods as a part of healthy, balanced meals.
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