Effectively managing blood sugar levels (also known as blood glucose) is crucial for individuals diagnosed with diabetes. Foods that are particularly beneficial for those with diabetes typically include options that are high in protein and low in sugar, such as avocados (butter fruit) and fatty fish. Determining the most suitable foods to consume when you have diabetes doesn’t have to be complicated. To simplify the process, your primary focus should be on maintaining stable blood sugar levels. Additionally, it is essential to incorporate foods that can aid in preventing complications associated with diabetes, such as heart disease. Your dietary choices can significantly influence both the prevention and management of diabetes. Below are the 16 most beneficial foods for individuals living with diabetes, whether they are dealing with type 1 or type 2.

Optimal Foods for Individuals Managing Diabetes

1. Fatty Fish

Varieties such as salmon, sardines, herring, anchovies, and mackerel are exceptional sources of omega-3 fatty acids, particularly DHA and EPA, which are vital for maintaining optimal heart health. Regular intake of these beneficial fats is crucial for individuals with diabetes, who face a heightened risk of cardiovascular diseases and strokes.

These fats play a significant role in safeguarding the endothelial cells lining your blood vessels, mitigating inflammation, and potentially enhancing arterial function. A comprehensive 2021 research review highlighted that individuals consuming fatty fish consistently possess a diminished risk of heart attacks and overall cardiovascular ailments. Moreover, studies suggest that habitual fish consumption can assist in managing blood pressure and body weight, thus aiding in the prevention of diabetes and metabolic syndrome. Additionally, fish is a remarkable source of high-quality protein that promotes satiety and aids in stabilizing blood sugar levels. Fatty fish, rich in omega-3 fatty acids, also contribute to the reduction of inflammation and other heart disease risk factors, while providing protein, essential for effective blood sugar management.

2. Leafy Greens

Leafy green vegetables are not only incredibly nutritious but also remarkably low in calories. Due to their very low digestible carbohydrate content, these veggies will not significantly impact blood sugar levels. Spinach, kale, and similar leafy greens are abundant in essential vitamins and minerals, notably vitamin C.

A further 2021 research review indicated that individuals with diabetes could derive substantial benefits from vitamin C supplementation. Vitamin C serves as a potent antioxidant with remarkable anti-inflammatory properties. Enhancing dietary intake of vitamin C-rich foods can help those with diabetes elevate their serum vitamin C levels while concurrently reducing inflammation and cellular damage. Leafy greens are packed with nutrients such as vitamin C and antioxidants, which are beneficial for both heart and eye health.

3. Avocados

Avocados contain less than 1 gram of sugar, minimal carbohydrates, a high fiber content, and healthy fats, making them a safe option for maintaining stable blood sugar levels. Data from the 2019 Adventist Health Study-2 (AHS-2) indicates that including avocados in one’s diet correlates with significantly lower body weight and body mass index (BMI). Participants reported their height and weight at set intervals while consuming a specified amount of avocado.

This characteristic makes avocados an excellent snack choice for those with diabetes, especially since obesity elevates the risk of developing diabetes. Moreover, avocados may exhibit unique properties that help in diabetes prevention. A study involving mice indicated that avocatin B (AvoB), a fat molecule unique to avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, thereby reducing insulin resistance. Further research is necessary to solidify the relationship between avocados and diabetes prevention. Avocados, with their low sugar content, are associated with enhanced diet quality and may have unique properties beneficial for diabetes prevention.

4. Eggs

Regular consumption of eggs may contribute to lowering your risk of heart disease through various mechanisms. Eggs can reduce inflammation, enhance insulin sensitivity, elevate your HDL (good) cholesterol levels, and alter the size and shape of your LDL (bad) cholesterol.

A study revealed that consuming 12 eggs per week for four weeks as part of breakfast aided in reducing blood pressure among adults with prediabetes. Another study suggested that including 6–12 eggs per week in a balanced diet did not elevate heart disease risk factors in individuals with diabetes, though experts noted limitations in the research that prevented definitive conclusions. Eggs may enhance factors associated with heart health, support blood sugar regulation, protect vision, and contribute to satiety.

5. Chia Seeds

Chia seeds are a nutrient-dense food choice for individuals managing diabetes. These tiny seeds are exceptionally high in fiber while being low in digestible carbs. In fact, 11 of the 12 grams of carbohydrates in a 28-gram (1-ounce) serving of chia seeds consist of fiber, which does not elevate blood sugar levels.

The viscous fiber present in chia seeds can actively lower your blood sugar levels by slowing the passage of food through your digestive tract. A study involving 77 adults classified as overweight or obese with type 2 diabetes found that incorporating chia seeds into their diet promoted weight loss and assisted in maintaining proper glycemic control. Furthermore, chia seeds have been shown to help lower blood pressure and reduce inflammatory markers. With their high fiber content, chia seeds can aid in weight loss while also maintaining stable blood glucose levels.

6. Beans

Beans, a member of the legume family, are loaded with B vitamins, vital minerals (including calcium, potassium, and magnesium), and fiber. They also possess a low glycemic index (GI), which is crucial for effective diabetes management. An earlier study encompassing over 3,000 participants at high risk for cardiovascular disease found that higher legume consumption correlated with a reduced likelihood of developing type 2 diabetes. Beans are not only affordable and nutritious but also represent a healthy dietary choice for those managing diabetes due to their low glycemic index.

7. Greek Yogurt

A prior study involving health data from upwards of 100,000 participants highlighted that a daily serving of yogurt was associated with an 18 percent lower risk of developing type 2 diabetes.

Research indicates that yogurt and other dairy products may aid in weight loss and enhance body composition among individuals with type 2 diabetes. The significant amounts of calcium, protein, and a specific type of fat known as conjugated linoleic acid (CLA) present in yogurt may contribute to prolonged feelings of fullness. Moreover, Greek yogurt contains only 6–8 grams of carbs per serving, lower than regular yogurt, and is higher in protein, which may facilitate weight loss by curbing appetite and reducing overall calorie intake. Yogurt, especially Greek yogurt, may assist in maintaining healthy blood sugar levels, reducing heart disease risk factors, and aiding in weight management.

8. Nuts

Numerous studies on various types of nuts have demonstrated that regular consumption may diminish inflammation and support weight management. Nuts can also enhance heart health for individuals with diabetes. A study comprising more than 16,000 participants with type 2 diabetes found that consuming tree nuts—such as walnuts, almonds, hazelnuts, and pistachios—lowered their chances of heart disease and mortality. Research further suggests that nuts can optimize blood glucose levels. An earlier study involving people with type 2 diabetes indicated that daily walnut consumption led to improved blood glucose levels. This finding is particularly significant, as individuals with type 2 diabetes often exhibit elevated insulin levels, which are associated with obesity. Nuts are a nutritious addition to a balanced diet, rich in fiber and beneficial for heart health, blood glucose stabilization, and weight management.

9. Broccoli

Broccoli is an exceptionally nutritious vegetable. A half-cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbohydrates, along with crucial nutrients like vitamin C and magnesium. A study conducted in 2024 in mice indicated that broccoli consumption led to decreased blood glucose levels. This drop in glucose levels may be attributed to sulforaphane, as the body converts glucosinolates found in broccoli into sulforaphane, which is utilized in various metabolic processes. Broccoli serves as a low-calorie, low-carb food that is nutrient-dense and packed with healthful plant compounds that may provide protection against a range of diseases.

10. Extra-Virgin Olive Oil

Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that may enhance glycemic management and lower both fasting and post-meal triglyceride levels. Additionally, it possesses antioxidant qualities. This is particularly important as individuals with diabetes often struggle to manage blood sugar levels and frequently exhibit elevated triglyceride levels. Oleic acid may also stimulate the release of the fullness hormone GLP-1. In a study evaluating different fat types, olive oil was the only one found to lower heart disease risk. Moreover, olive oil is rich in antioxidants known as polyphenols.

Polyphenols are effective in reducing inflammation, protecting the endothelial cells of blood vessels, preventing oxidative damage to LDL (bad) cholesterol, and lowering blood pressure. Being unrefined, extra-virgin olive oil retains the antioxidants and other beneficial properties that enhance its health benefits. Ensure you select extra-virgin olive oil from a credible source, as many brands may dilute their oil with less expensive varieties like corn or soy oil. Extra-virgin olive oil is a source of healthy oleic acid, providing advantages for blood pressure regulation and heart health.

11. Flaxseeds

Commonly known as linseeds, flaxseeds are rich in heart-healthy omega-3 fatty acids, fiber, and other distinctive plant compounds. A portion of their insoluble fiber consists of lignans, which may assist in reducing heart disease risk and enhancing blood sugar management. A review encompassing 25 randomized clinical trials found a notable link between whole flaxseed supplementation and decreased blood glucose levels. Additionally, flaxseeds may contribute to lowering blood pressure.

A study involving participants diagnosed with prediabetes showed that daily flaxseed powder intake effectively reduced blood pressure, although it did not enhance glycemic control or insulin sensitivity. Flaxseeds can help reduce inflammation, diminish heart disease risk, lower blood sugar levels, and improve insulin sensitivity.

12. Apple Cider Vinegar and Vinegar

Apple cider vinegar and standard vinegar offer numerous health advantages. According to findings from a study involving six trials with 317 individuals with type 2 diabetes, vinegar demonstrated favorable effects on fasting blood sugar levels and hemoglobin A1C (HbA1c) outcomes. Vinegar may possess additional health-promoting properties that enhance blood sugar control and insulin sensitivity, although more research is necessary to validate these benefits.

To incorporate apple cider vinegar into your diet, begin with 4 teaspoons (tsp) diluted in a glass of water each day before meals. It's advisable to start with 1 tsp per glass to mitigate the strong taste, gradually increasing to a maximum of 4 tablespoons daily. Although apple cider vinegar may help regulate fasting blood sugar levels, further research is essential to confirm its health-related benefits.

13. Strawberries

Strawberries are rich in antioxidants known as anthocyanins, which impart their vibrant red hue. They also contain polyphenols, beneficial plant compounds with antioxidant effects. A study indicated that a 6-week intake of polyphenols from strawberries and cranberries improved insulin sensitivity among overweight and obese adults who did not have diabetes. This is crucial, as diminished insulin sensitivity can lead to excessively high blood sugar levels. Strawberries, being low-sugar fruits, possess strong anti-inflammatory properties and may aid in enhancing insulin resistance.

14. Garlic

Despite its small size and low caloric content, garlic is exceptionally nutritious.

One clove (approximately 3 grams) of raw garlic contains around 4 calories:

• Manganese: 2% of the daily value (DV)
• Vitamin B6: 2% of the DV
• Vitamin C: 1% of the DV
• Selenium: 1% of the DV
• Fiber: 0.06 grams

A previous study indicated that garlic contributes positively to blood glucose management and can assist in regulating cholesterol levels. Garlic is highly nutritious and can support cholesterol regulation and blood pressure control for those living with diabetes.

15. Squash

Squash, available in various forms, is among the healthiest vegetables you can include in your diet. This nutrient-dense food is relatively low in calories and has a low glycemic index. Like many vegetables, squash is rich in beneficial antioxidants and contains less sugar than sweet potatoes, making it a fantastic alternative.

Research published in 2018 demonstrated that pumpkin polysaccharides, found in squash, enhanced insulin tolerance and lowered serum glucose levels in rat studies. While research involving humans is limited, a study found that squash effectively lowered elevated blood glucose levels in critically ill individuals with diabetes. Both summer and winter varieties of squash contain beneficial antioxidants that may help regulate blood sugar levels.

16. Shirataki Noodles

Shirataki noodles are excellent for diabetes management and weight control. These noodles are high in glucomannan, a fiber extracted from konjac root. This plant, cultivated in Japan, is processed into noodle or rice shapes known as shirataki. Glucomannan is a viscous fiber that promotes feelings of fullness and satisfaction. Moreover, research has shown that it can lower blood sugar levels post-consumption while also improving heart disease risk factors in individuals with diabetes and metabolic syndrome.

In a recent study, glucomannan markedly reduced levels of fasting blood glucose, serum insulin, and cholesterol in diabetic rats. However, these noodles are typically packaged in a liquid that may have an unpleasant odor, so it’s essential to rinse them thoroughly before use. To achieve a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without adding any fats. The glucomannan in shirataki noodles promotes satiety and can enhance blood sugar management and cholesterol levels.

Explore More About Type 2 Diabetes

Foods to Limit or Avoid

Understanding which foods to include in a diabetes-friendly eating plan is just as crucial as recognizing those you might need to limit or avoid. Many popular foods and beverages are packed with carbohydrates and added sugars, which can lead to rapid increases in blood sugar levels. Additionally, certain items may adversely impact heart health or contribute to unwanted weight gain.

Here are several foods to consider limiting or steering clear of if you are managing diabetes.

1. Refined Grains

Refined grains, such as white bread, pasta, and rice, tend to be high in carbohydrates yet low in fiber, potentially causing blood sugar levels to rise more swiftly than their whole-grain alternatives. A research review published in 2018 indicated that whole grain rice is significantly more effective at stabilizing blood sugar levels post-meal compared to white rice.

2. Sugar-Sweetened Beverages

Beverages sweetened with sugar, including sodas, sweetened teas, and energy drinks, offer little nutritional value and contain a concentrated amount of sugar per serving, leading to spikes in blood sugar levels. In various countries, such as Australia and Canada, there has been a concerted effort to reduce the consumption of these drinks due to their health implications.

3. Fried Foods

Fried foods are typically laden with trans fats, which are associated with an increased risk of heart disease. Items such as potato chips, french fries, and mozzarella sticks not only pack on the calories but can also contribute to weight gain when consumed excessively.

4. Alcohol

Individuals with diabetes are generally encouraged to reduce their alcohol intake. Consuming alcohol can raise the risk of low blood sugar levels, especially when it is ingested on an empty stomach, making it essential to approach this category with caution.

5. Breakfast Cereals

A significant number of breakfast cereals are loaded with added sugars. Certain brands contain as much sugar in one serving as some desserts. When selecting cereals, it is vital to scrutinize the nutrition labels and choose options that are low in sugar. Alternatively, consider opting for oatmeal and sweetening it naturally with pieces of fresh fruit.

6. Candy

Candy typically contains a substantial amount of sugar per serving and usually has a high glycemic index (GI), which means it can trigger spikes and crashes in blood sugar levels shortly after consumption.

7. Processed Meats

Processed meats, including bacon, hot dogs, salami, and deli meats, are often high in sodium, preservatives, and other harmful compounds. Furthermore, studies indicate that the consumption of processed meats is linked to a higher risk of heart disease.

8. Fruit Juice

While enjoying 100% fruit juice occasionally in moderation is acceptable, it's generally advisable to prioritize whole fruits whenever possible for those with diabetes. Fruit juice contains all the carbohydrates and sugars found in fresh fruit but lacks the essential fiber that aids in stabilizing blood sugar levels.

Designing a Healthful Eating Plan

When it comes to crafting a diabetes-friendly and health-boosting eating plan, several effective strategies can guide your approach.

Utilizing the Plate Method

The plate method serves as a straightforward and efficient way to maintain healthy blood sugar levels without the need for meticulous tracking or measuring. This technique encourages you to modify the proportions of specific food groups on your plate, resulting in a well-balanced meal. To start, allocate half of your plate to non-starchy vegetables, such as leafy greens (palak), broccoli, squash (sorekai), or cauliflower (gobhi). Next, dedicate one-quarter of your plate to protein sources, which may include chicken, turkey, eggs, fish, tofu, and lean cuts of beef or pork.

The final quarter should encompass healthy carbohydrates, such as whole grains, legumes (dal), starchy vegetables, fruits, or dairy products. Lastly, complement your meal with a low-calorie beverage, such as water, unsweetened tea, black coffee, or club soda, to ensure proper hydration.

Understanding Glycemic Index (GI)

The Glycemic Index (GI) is an invaluable tool for regulating blood sugar levels. It gauges the extent to which certain foods elevate blood sugar and categorizes them as high, medium, or low GI based on their impact. When utilizing this method, prioritize foods with a low or medium GI and limit your consumption of those categorized as high GI. For further insights on the glycemic index and its role in enhancing blood sugar management, explore additional resources on the subject.

Counting Carbohydrates

Carb counting is a widely adopted technique for managing blood sugar levels effectively. This method involves keeping track of the carbohydrate grams in the foods you consume each day. In certain instances, you might also need to modify your insulin dosage based on your carbohydrate intake. The recommended carbohydrate amount for each meal and snack can differ significantly based on factors such as age, body size, and activity level. Consulting with a registered dietitian or healthcare professional can assist you in developing a personalized carb counting plan tailored to your unique requirements.

Sample Menu

Embracing a diabetes-friendly eating plan can be both simple and enjoyable without requiring extensive time or effort.

Here is a one-day sample menu featuring easy-to-prepare meal ideas to help you embark on this journey:

• Breakfast: an omelet filled with fresh broccoli (hari gobhi), mushrooms (khumb), and colorful peppers (shimla mirch)
• Morning Snack: a small handful of almonds (badam)
• Lunch: a grilled chicken salad adorned with spinach (palak), ripe tomatoes, creamy avocado (makhanphal), zesty onions, crunchy cucumber (kheera), all drizzled with balsamic vinaigrette
• Afternoon Snack: Greek yogurt (dahi) topped with sliced strawberries and crunchy walnuts (akhrot)
• Dinner: oven-baked salmon (salmon machli) served with herb-infused quinoa and tender asparagus (shatavari)
• Evening Snack: assorted sliced vegetables accompanied by smooth hummus

Key Takeaways

Improper management of diabetes significantly raises the likelihood of developing various serious health issues. Consuming a diet rich in foods that effectively regulate blood sugar levels, insulin production, and inflammation can substantially lower the risk of these complications. However, it's vital to understand that while these foods may assist in managing blood sugar levels, the cornerstone of effective blood sugar regulation lies in adhering to a well-rounded and nutritious eating plan.