You don’t have to sacrifice foods you enjoy when you have type 2 Diabetes. The secret lies in knowing which foods are nutritious for a long time and which help to keep blood sugar levels more stable. Diabetes-friendly foods are typically high in fiber, protein, vitamins, minerals, or healthy fats and low in added sugars and highly refined carbohydrates.
These foods can be incorporated more frequently into meals to help achieve a balanced diet and promote health. No single food can cure diabetes. Rather, concentrate on the quality of your diet, how much you eat, how often you exercise and on any treatment suggested by your health care provider.
20 Diabetes-Friendly Foods to Add to Your Diet
- Leafy Greens
Leafy greens like spinach, kale, lettuce and others are a good source of nutrients and can help fill up a meal with fiber without a lot of carbohydrates. Add them to cooked dishes, omelets and salad bases.
- Broccoli
Broccoli is a good source of fibre and nutrients and is low in carbohydrates. Can be steamed, roasted or used in stir-fries and soups.
- Eggs
Eggs are a source of protein and can be a good choice for a quick breakfast or meal. Serve with vegetables and a high fiber carbohydrate for a well-balanced plate.
- Fatty Fish
Fatty fish such as salmon, sardines, and other types are rich in protein and healthy fats. Fish can be a part of a healthy diet and help maintain good cardiovascular health, especially for those with diabetes.
- Chicken
Skinless chicken is a great source of lean protein. Chicken can be grilled, baked or roasted and served with vegetables and whole grains to create a balanced meal.
- Beans
Legumes like black beans, kidney beans, chickpeas and others contain fibre and plant protein. They can be a great addition to meals for protein and fibre, and can make meals more filling.
- Lentils
Lentils are also a great source of plant protein and fiber. Include in soups, salads, curries or vegetable-based dishes.
- Oatmeal
Plain oats are a good source of fiber and can be a healthy breakfast option.Avoid adding sugar to oatmeal, and instead, add berries, cinnamon, nuts, or seeds.
- Greek Yogurt
Greek Yogurt is unsweetened and is a good source of protein that can be eaten for breakfast or snack. Opt for plain options instead of flavored ones which could have high levels of added sugar.
- Berries
Strawberries, blueberries, raspberries and blackberries are a source of fibre and natural sugars, as well as vitamins and other plant compounds. Serve them in moderation with plain yoghurt, oatmeal, or nuts.
- Apples
Whole apples are a source of fibre and make a handy snack. It is better to eat a whole fruit than drink fruit juice, as the whole fruit contains fiber.
- Avocado
Avocado is a source of healthy unsaturated fats and fibre. Can be used in salads, whole grain toast or lean protein foods. It is calorie dense, so portion size is important.
- Almonds
Almonds are a good source of protein, fiber and good fats. A few can make a useful snack, especially if you select unsalted options.
- Chia Seeds
Chia seeds are a good source of fiber and can be easily incorporated into oatmeal, yogurt, or smoothies. A little can go a long way in providing texture and nutrition, and doesn’t have to change the entire meal.
- Quinoa
Quinoa is a source of fiber and protein, and can be substituted for more refined grain products. Serve with vegetables and lean protein for a well-rounded meal.
- Brown Rice
Brown rice is a nutritious choice over white rice due to its higher fiber content. Just remember, portion size still matters as it still has carbo-hydrates. A moderate serving can be paired with vegetables and protein to make a more balanced meal.
- Sweet Potatoes
Sweet potatoes are a source of fiber and nutrients and can be used as a source of carbohydrate. They can be easily prepared by baking or roasting without too much added sugar or fat.
- Olive Oil
Extra virgin olive oil can be used to make salad dressings and for cooking, and it is a source of unsaturated fats. Be mindful of its use as oils are calorie-dense.
- Bell Peppers
Bell peppers are a source of fiber and nutrients, and they can also be used to add flavor and variety to meals. They can be consumed raw, roasted, stuffed, or included in stir-fries and salads.
- Non-Starchy Vegetables
Cauliflower, zucchini, mushrooms, cucumber, and green beans are all vegetables that can be a big portion of a diabetic diet. Eating a wide variety of vegetables throughout the week ensures a variety of nutrients and reduces the boredom of eating the same vegetables over and over again.
How to Build a Diabetes-Friendly Plate
Selecting specific foods is just a small part of it. The way they are mixed together can also impact the nutritional value of a meal. One easy way to do this is to fill up half of your plate with non-starchy vegetables. Include a source of lean protein and a moderate portion of a high fiber carbohydrate.
For instance, a grilled chicken with roasted broccoli and a little brown rice is a more balanced meal than a large amount of refined carbohydrates. Healthy fats like avocado, nuts, seeds or olive oil can be added in a suitable quantity.
Foods to Limit
A diabetes-friendly diet is not a perfect diet, but there are some foods that should be limited. Sugar sweetened drinks, sweets, pastries, highly refined grains and heavily processed snacks can be high in added sugar or refined carbohydrates.
Fruit juice may also lead to a faster increase in blood sugar than whole fruit as a lot of the fiber is removed during processing. Rather than just avoiding all foods that are not allowed, create a healthy eating plan by focusing on the foods that you can eat regularly.
Does Portion Size Matter?
Yes. Any food, even healthy ones, can impact blood sugar and calories if eaten in excessive amounts. This is especially true for carbohydrate foods like oats, brown rice, quinoa, sweet potatoes and fruit. Calories and carbohydrates do not have to be counted. Knowing how to serve the right amount and how to pair carbs with protein, fiber and healthy fats can be a good strategy.
Frequently Asked Questions
Q1: What are the best foods for people with diabetes?
A healthy diet for diabetes can include vegetables, beans, lentils, whole grains, lean proteins, fish, nuts, seeds, healthy fats and whole fruits.
Q2: Can people with diabetes eat fruit?
Yes. Whole fruit usually can be part of a balanced diet. The amount of fruit that is consumed is important, and whole fruit is generally better than fruit juice as it contains fibre.
Q3: Are eggs good for people with diabetes?
Eggs can be a good source of protein and can be part of a balanced diet. The general diet and personal medical requirements should also be taken into account.
Is brown rice better than white rice for diabetes?
Brown rice is typically higher in fiber than white rice, but remember to watch your serving sizes. Combination of rice with vegetables and protein can make a more balanced meal.
Q4: Can diabetes-friendly foods cure diabetes?
There is no single food that can cure diabetes. Eating healthy foods can help manage blood sugar and health, but should be used in conjunction with the right medical treatment and lifestyle.
Final Takeaway
The top foods for diabetics are not necessarily “diabetes foods.” They are low in processing, high in fibre, protein, healthy fats, vitamins and minerals and will help you to portion and control your carbohydrate intake. A healthy eating pattern can be based on vegetables, beans, lentils, whole grains, fish, lean proteins, nuts, seeds, and whole fruits.
Don’t give up your favorite foods, but concentrate on the quality of your food and making healthier choices on a regular basis. For people with diabetes or prediabetes, if you need assistance creating a meal plan, you may want to consult with a health care provider or a registered dietitian who can provide personalized meal plan recommendations.
