If you have diabetes, you know how it can be challenging to maintain a healthy diet and control your
blood sugar levels. While other factors, such as genetics, physical activity, stress, body weight, and
proper medicine intake, also affect blood sugar, the foods you eat play a crucial role in managing
diabetes and preventing its complications. Consuming certain foods may cause considerable spikes or
fluctuations, while others promote good blood sugar control and optimize your overall health. In this
article, we’ll help you plan your meals better. Read on and discover the best food items to control
1. Leafy Greens
Leafy greens are high-nutritious but very low in digestible carbs, which means they won't increase your
blood sugar levels. Boasting high-vitamin C content, leafy greens, especially spinach and kale, can also
help meet your greater daily vitamin C requirement. Vitamin C is an excellent antioxidant as it helps
reduce inflammation and cellular damage. Two other antioxidants are also present in leafy greens,
namely zeaxanthin, and lutein, which both aids in protecting your eyes from diabetes complications
like cataracts and macular degeneration.
2. Fatty Fish
Aside from their excellent taste, fatty fishes, like mackerel, salmon, herrings, tuna, trout, anchovies,
and sardines provide many health benefits. Regarded as one of the most nutritious foods on the planet,
fatty fishes have significant amounts of vital omega-3 fatty acids, which decrease inflammation, and
protect the blood vessels, and encourage better artery function. Thus, reducing the risks for heart
disease and stroke.
Certain nuts are rich in fiber and healthy fats but have low digestible carbohydrates, making them
ideal in regulating insulin and blood sugar levels. Some nuts you could enjoy include hazelnuts,
macadamia nuts, walnuts, pistachios, almonds, brazil nuts, and pecans. However, nuts still have fats
and, like any other foods, must be eaten in moderation.
4. Non-Starchy Vegetables
Non-starchy vegetables are one of the diabetic peoples' allies for a healthy diet. These veggies are
packed with vitamins, minerals, and fiber, which help control blood sugar. Some non-starchy
vegetables you should eat include asparagus, artichokes, cabbage, celery, green beans, olives,
squashes, and tomatoes. Be sure to choose raw, frozen, or canned veggies, or ones with no sauce or
salt additives for you to reap all their amazing benefits.
Eggs offer lots of significant health benefits. They are rich in healthy fats, antioxidants like zeaxanthin
and lutein, protein but are low in carbohydrates. These elements help decrease free radicals, improve
insulin levels, promote good eye health, protect against diseases, and boost good HDL cholesterol in
If you love beans in healthy salads or need to add them to your stew, don't hesitate! Beans are
excellent sources of plant-based protein, calcium, magnesium, iron, potassium, B-vitamins. They are
also classified as complex carbs, which means it takes more time for the body to digest them. Thus,
keeping you full longer and avoiding you from increasing your carbohydrate intake in the process. With
that, they work great in weight loss and controlling cholesterol and blood pressure. Some beans you
should add to your diet include pinto beans, black beans, adzuki beans, and kidney beans.
Certain seeds can help control diabetes. For instance, pumpkin seeds have high protein and healthy fat
content, making them an excellent choice for managing blood sugar levels. Known as a superfood, chia
seeds also do the same. They possess antioxidants, fiber, omega-3, and plant-based protein. So, top
them on your salads, use them in soups, or add them into your smoothie to incorporate them nicely
into your diet.
8. Apple Cider Vinegar
Apple Cider Vinegar is popular among many health enthusiasts. The same should be for people with
diabetes as it has many health benefits. The acetic acid aids in improving insulin levels and lowering
blood sugar levels. As apple cider vinegar is highly acidic, don't consume it directly. Instead, add 1-2 teaspoons in a glass of water and drink one daily.
9. Greek Yogurt
Greek Yogurt is rich in probiotics and protein but fewer carbs, allowing it to help keep hunger at bay,
manage blood sugar levels and reduce the risk for heart diseases. Certain studies also associate it with
weight loss, better body composition, and lower insulin resistance.
if you’re craving something sweet, strawberries are your best bet. This tiny, vibrant fruit is rich in
anthocyanins, responsible for its red color. The said antioxidant helps reduce insulin levels,
cholesterol, and blood sugar. Adding its high vitamin C content, strawberries offer anti-inflammatory
properties, which also help get better overall heart health.
Avocados are low carbs but high in dietary fiber and healthy fats, which means the fruit won't impact
your blood sugar levels. It is also linked to better diet quality, lower weight and body mass index, and
diabetes prevention. With that, you can go ahead and eat guacamole or avocado toast without any
12. Shirataki Noodles
Shirataki noodles are high in glucomannan, a viscous fiber that works excellent in weight and diabetes
control. It keeps you satiated for a more extended period, making it easier to resist unhealthy foods.
Plus, it aids in reducing blood sugar levels, lessening the risk for heart disease and blood glucose
13. Whole Grains
People with diabetes need fiber-rich foods to slow down the digestion process and delay nutrient
absorption to stabilize blood sugar levels. Whole grains are an excellent source of fiber and are
considered low glycemic foods, which means they won’t cause a significant impact on blood sugar.
Some whole grains to consider include quinoa, bulgur, rye, millet, and buckwheat.
14. Citrus Fruits
While citrus fruits have a sweet flavor, they rank lower on the glycemic index than dates, pineapples,
watermelons, and bananas. Eating citrus fruits like oranges, lemons, and grapefruits are packed with
antioxidants, vitamin C, folate, potassium, and fiber, making them a great addition to a nutritious
diabetic meal plan.
Apples are a healthful snack for people with diabetes. The fruit contains fiber and plant compounds,
such as gallic acid, quercetin, catechin, and chlorogenic acid, which help lower blood sugar and
manage insulin levels.