Living with diabetes isn’t just about avoiding certain foods, it’s about choosing those that help stabilize blood sugar, improve insulin sensitivity, and support overall health.
Here are some foods that are especially beneficial for people with diabetes, along with ideas for how to include them in your daily meals.
Nonstarchy vegetables
Vegetables like leafy greens, broccoli, peppers, cauliflower, asparagus, zucchini, tomatoes, and onions are low in carbohydrates and calories but rich in fiber, vitamins, and minerals.
They help you feel full without causing major blood sugar spikes.
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Steam, roast, grill, or stir-fry them with minimal fat, and use them as a base for salads, soups, or casseroles.
Whole grains
Whole grains such as oats, quinoa, barley, brown rice, and whole-grain bread contain fiber, vitamins, and minerals that slow digestion and help regulate blood sugar levels.
Replace refined grains with whole-grain options, and try cooking larger batches to use throughout the week.
Legumes
Beans, lentils, chickpeas, and peas provide plant-based protein, fiber, and resistant starch that support gut health and help slow glucose absorption.
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Add them to soups, salads, or stews, or use them as a substitute for meat in dishes like chili or veggie burgers.
Nuts and seeds
Almonds, walnuts, flaxseeds, and chia seeds are rich in healthy fats, protein, and fiber, which can help steady blood sugar and promote heart health.
Snack on a small handful, or add seeds to yogurt, oatmeal, or smoothies.
Fatty fish
Salmon, mackerel, sardines, and tuna are excellent sources of protein and omega-3 fatty acids that support heart health.
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Aim to eat fish twice a week, and bake, grill, or broil instead of frying.
Lean meats and poultry
Skinless chicken, turkey, and lean cuts of pork or beef provide high-quality protein that helps regulate blood sugar when eaten with carbohydrates.
Trim visible fat and remove the skin before cooking, and choose baking or grilling over frying.
Eggs
Eggs are a high-quality protein source that can help increase satiety and support blood sugar management.
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Enjoy them boiled, poached, or scrambled, or make omelets with plenty of vegetables. Pair eggs with whole grains or vegetables for extra fiber.
Dairy
Yogurt and milk provide protein, calcium, and often vitamin D but also contain natural carbohydrates.
Choose unsweetened or plain versions, and try Greek yogurt or kefir topped with fruit and nuts for a nutritious meal or snack.
Whole fruits
Whole fruits supply fiber, antioxidants, vitamins, and minerals.
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Low-glycemic fruits like berries, apples, pears, cherries, and citrus can help maintain steady blood sugar levels.
Eat whole fruits instead of juice, and keep portions moderate.
Healthy fats
Olive oil, avocado oil, and canola oil provide unsaturated fats that may improve insulin sensitivity and support heart health.
Avocados are also rich in fiber and healthy fats, add them to salads, smoothies, or sandwiches for extra nutrition.
Herbs and spices
Cinnamon, turmeric, garlic, and ginger can help improve glucose metabolism and reduce inflammation.
Use them daily in marinades, dressings, or vegetable dishes to add flavor without sugar or salt.
Water and unsweetened beverages
Staying hydrated supports many body functions and overall health.
Make water your main beverage, and choose unsweetened tea or coffee instead of juice, soda, or sweetened drinks.
Fermented foods
Yogurt, kefir, kimchi, and sauerkraut may support gut health, which plays a role in regulating blood sugar.
Choose plain, low-sugar versions, and enjoy them as toppings or side dishes.
This article is based on information from Verywell Health.