Caring for diabetes involves making healthy choices in your diet to help improve blood glucose levels. While no specific diet or meal plan works for every diabetic, in general choosing whole, unprocessed foods and focusing on a balanced diet with a variety of nutrients is key to managing your condition.
If you are living with diabetes, it is important to work with your doctor and other health care professionals – including registered dietitians – to develop a personalized and sustainable eating plan that suits your unique needs and preferences.
Six Foods to Eat
Many foods are suitable for someone with diabetes to eat. The following includes general guidelines and suggestions and foods to incorporate into your diet if you have diabetes.
1. Non-starchy vegetables
Non-starchy vegetables are loaded with nutrients and are high in fiber, which slows the absorption of sugar in the body and helps to regulate blood sugar levels. Examples of non-starchy vegetables that are good for those with diabetes include:
- Broccoli.
- Carrots.
- Celery.
- Dark, leafy greens (kale, spinach, collard greens).
- Cauliflower.
- Bell peppers.
- Brussels sprouts.
- Cucumber.
- Onions.
- Tomatoes.
- Zucchini.
- Mushrooms.
2. Whole grains
Whole grains typically help those with diabetes manage blood sugar levels because they have more fiber, protein, minerals, and vitamins. Examples of whole grains include:
- Quinoa.
- Brown rice.
- Whole wheat bread.
- Whole wheat pasta.
- Barley.
- Oats (steel-cut or old-fashioned).
- Farro.
- Pasta made with beans (chickpeas, lentils, black beans).
3. Nuts and seeds
Unsalted nuts and seeds are a good source of protein and healthy fat. They can help manage blood sugar and enhance heart health. Examples of nuts and seeds that are good for those with diabetes include:
- Almonds.
- Walnuts.
- Peanuts.
- Pistachios.
- Sunflower seeds.
- Pumpkin seeds.
- Flax seeds.
- Chia seeds.
4. Fatty fish
Fatty fish is a good source of protein that is rich in omega-3 fatty acids and other nutrients that can help improve heart health. Examples of fatty fish include:
- Salmon.
- Albacore tuna.
- Sardines.
- Mackerel.
- Trout.
- Herring.
- Striped bass.
- Anchovies.
5. Lean protein
Protein is important for maintaining muscle, repairing tissue damage, and building a strong immune system. For those who have diabetes and trying to lose weight, protein also help keep blood sugar steady after eating and for feeling full for longer. Examples of lean protein include:
- White fish.
- Seafood.
- Chicken breast.
- Low-fat or fat-free Greek yogurt or cottage cheese.
- Tofu.
6. Fruits
Although they contain natural sugars, fruits are high in fiber, vitamins, minerals, and antioxidants that help promote good health. Those living with diabetes can eat fruits in moderation, including:
- Apples.
- Berries (strawberries, blueberries, raspberries).
- Cherries.
- Grapes.
- Oranges.
- Peaches.
- Pears.
Foods Groups to Limit
There aren’t many foods that people with diabetes absolutely cannot have in their diet. However, certain kinds of foods can significantly affect your blood sugar levels if you have diabetes. These foods typically are higher in added sugar and unhealthy fat, as well as lower in fiber or protein. The following foods are best to consume in moderation or limited to special occasions:
- Pastries and baked goods.
- Sugary beverages (best to avoid).
- Packaged snacks with refined carbohydrates.
- Fatty cuts of meat.
- Fried food.
- Full-fat dairy.
- Dried fruits.
Those living with diabetes are encouraged to work with a dietitian to learn more about foods and beverages that are best to limit in their diet. The diabetes care team at Cooper has several dietitians and educators that you can connect with today.
Below is a non-comprehensive list of specific foods that diabetics should limit and/or avoid:
Dried fruits
Although they can be a convenient snack, dried fruits are high in natural sugars. Examples of dried fruit to avoid include:
- Raisins.
- Dried apricots.
- Dried figs.
- Banana chips.
- Dried cranberries.
- Dried apricots.
- Dried mango.
White carbs
Your body generally digests white carbohydrates, or carbs, quickly, which can in turn significantly affect your blood sugar levels. Examples of white carbohydrates to avoid in your diet include:
- White bread.
- White rice.
- White pasta.
- White potatoes.
- White sugar.
Fatty cuts of meat
People living with diabetes are at a higher risk of developing heart disease. Fatty cuts of meat tend to be higher in saturated fats, which contributes to the development of heart disease. Examples of fatty cuts of meat to avoid include:
- Certain cuts of steak like T-bone, ribeye, and New York strip steak.
- Processed ground beef.
- Organ meats (kidney, liver, etc.).
- Pork chops.
- Dark poultry meat with the skin.
- Fried meats.
Packaged snacks
Not all packaged snacks are off limits for those living with diabetes but many such snacks contain added sugar, unhealthy fats, low fiber, and high calories. Examples of packaged snacks to avoid include:
- Candy.
- Pretzels.
- Potato chips.
- Granola bars.
- Cookies.
- Pastries.
- Cereal bars.
- Packs of cheese and crackers.
Full-fat dairy
Full-fat dairy products contain higher levels of saturated fats, which is a contributor to heart disease. Examples of full-fat dairy products to avoid include:
- Full-fat milk.
- Regular yogurt.
- Full-fat cheese.
Fried foods
Fried foods are generally high in calories and unhealthy fats and can cause spikes in the blood sugar levels of those with diabetes. Examples of fried foods to avoid include:
- French fries.
- Onion rings.
- Fried chicken.
- Chicken wings.
- Fried fish.
- Mozzarella sticks.
- Fried dough (donuts, funnel cake, etc.).
Sugary beverages
Sugary beverages tend to be high in sugar and low in fiber. They are quickly absorbed by the body and can therefore have a significant effect on blood sugar levels. Examples of sugary beverages to avoid include:
- Regular soda.
- Fruit juice.
- Cranberry juice cocktail.
- Regular lemonade.
- Sweetened iced tea.
- Energy drinks.
- Coffee with sweetened creamer and/or sugar.
Avoid Alcohol
Drinking alcohol in excess can affect blood sugar levels and may interact with diabetes medications. It's important to moderate alcohol intake and monitor your blood sugar levels.
Diabetes Diet Recipes
If you are living with diabetes, having recipes handy that include the best foods for you to eat can offer some tasty variety to your diet and go a long way toward helping you manage your condition.
Here are some diabetes-friendly recipes resources to consider trying:
- Diabetes Food Hub (American Diabetes Association)
- CDC Diabetes Recipe Book
Frequently Asked Questions
What are good exercises for someone with diabetes?
Regular exercise is important for those who are living with diabetes. One of the best exercises for those with diabetes is walking. About 30 to 60 minutes of brisk walking five to seven days a week can help make your body more effectively bring down blood sugar levels after eating and improve your heart health. Other exercises like swimming, dancing, cycling, and water aerobics can get your heart pumping as well. You can exercise with weights to build muscle or practice yoga or tai chi.
When is the best time to eat when you have diabetes?
Be sure to space out your carbohydrates throughout the day. In general, keeping meals and snacks at least three to four hours apart would work for most people.
Should I have three large meals or more meals of a smaller quantity if I have diabetes?
By keeping your meals four to five hours apart, you will have time for three meals a day and a snack.
What raises diabetes sugar levels?
Consuming food containing carbohydrates will raise your blood sugar. However, certain foods might increase your blood sugar a lot higher and faster, such as sugary food and refined carbohydrates. Therefore, it’s best to have those foods in moderation and pair them with foods that are high in protein and fiber.
What is the difference between Type 1 and Type 2 diabetes?
There are two main forms of diabetes—Type 1 and Type 2. Type 1 diabetes is an autoimmune disorder in which the pancreas cannot make insulin. The body’s immune system, which normally fights infection, mistakenly attacks and destroys insulin-making cells in the pancreas. In Type 2 diabetes, the body either doesn’t produce enough insulin or does not use insulin as well as it should.
Talk With a Cooper Diabetes Expert
To request an appointment with a diabetes educator or a physician who specializes in treating diabetes, call 800.8.COOPER (800.826.6737) or use our online appointment request form.