Best Foods to Eat When You Have Diabetes

Managing diabetes involves more than just monitoring blood glucose levels—it also requires making informed decisions about what to eat. The right foods can help regulate your blood glucose levels, maintain energy, and improve overall health. But what exactly should you include in your diet to manage diabetes effectively?

Here is a suggestion of some of the best foods to eat when you have diabetes, along with some helpful tips for creating a balanced, nutritious meal plan.

1. Non-Starchy Vegetables

Vegetables are a cornerstone of any healthy diet, and for those with diabetes, non-starchy vegetables are particularly beneficial. They are low in calories and carbohydrates, making them perfect for controlling blood glucose levels.

Examples: Spinach, kale, broccoli, cauliflower or zucchini.

Why: Non-starchy vegetables are packed with fibre, which helps slow the absorption of sugar into the bloodstream, keeping your blood glucose levels stable.

2. Whole Grains

Whole grains are a great source of fibre, which helps regulate blood sugar and keeps you feeling full for longer. Unlike refined grains (such as white bread or white rice), whole grains have a lower glycemic index (GI), meaning they have less of an impact on blood sugar levels.

Examples: Brown rice, quinoa, oats, barley, and whole-grain bread or pasta.

Why: Whole grains provide steady, long-lasting energy, and their fibre content helps to improve insulin sensitivity.

3. Lean Proteins

Protein is an essential nutrient, and when you have diabetes, it’s important to choose lean sources of protein that are low in saturated fat. Protein helps maintain muscle mass and can help control blood sugar by slowing down the absorption of glucose.

Examples: Skinless poultry, fish (especially fatty fish like salmon, eggs, tofu, and legumes (such as lentils and beans).

Why: Lean proteins support overall health, help control hunger, and provide a steady release of energy.

4. Healthy Fats

Contrary to popular belief, fats are an essential part of a healthy diet, even for people with diabetes. However, it’s important to choose healthy fats that can help reduce inflammation and improve heart health.

Examples: Avocados, nuts and seeds (like almonds and chia seeds), olive oil, and fatty fish like salmon and sardines.

Why: Healthy fats can help improve insulin sensitivity and provide long-lasting energy without spiking blood glucose levels.

5. Fruits (in Moderation)

Fruits provide important vitamins, minerals, and fibre, but some fruits can be high in sugar. For those with diabetes, it’s important to choose fruits with a low to moderate glycemic index and eat them in moderation.

Examples: Berries (such as strawberries, blueberries, and raspberries), apples, pears, oranges, and cherries.

Why: These fruits are rich in antioxidants and fibre, which can help control blood sugar levels and support heart health.

6. Low-fat dairy or Dairy Alternatives

Dairy products are a good source of calcium, protein, and other important nutrients. However, for people with diabetes, it’s best to choose low-fat or fat-free options to avoid excess saturated fat, which can affect heart health.

Examples: Skim milk, low-fat yoghurt, or unsweetened plant-based alternatives such as almond or soy milk.

Why: Low-fat dairy products provide essential nutrients without the added fat, helping to control both blood sugar and cholesterol levels.

7. Legumes and Beans

Beans and legumes are excellent sources of protein, fibre, and complex carbohydrates, which are slowly absorbed and do not cause spikes in blood glucose levels.

Examples: Chickpeas, black beans, lentils, kidney beans, and peas.

Why: Legumes and beans are high in fibre, which helps to control blood sugar, reduce cholesterol, and maintain digestive health.

8. Nuts and Seeds

Nuts and seeds are nutrient-dense and provide a great combination of healthy fats, protein, and fibre, which can help balance blood sugar levels.

Examples: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.

Why: Nuts and seeds can reduce the risk of heart disease and help keep blood sugar levels steady when consumed in moderation.

9. Herbs and Spices

Herbs and spices not only enhance the flavour of food but also offer numerous health benefits. Some spices have been shown to help improve blood sugar control and reduce inflammation.

Examples: Cinnamon, turmeric, ginger, garlic, and coriander.

Why: Certain herbs and spices, like cinnamon and turmeric, contain compounds that can improve insulin sensitivity and lower blood sugar levels.

Tips for Creating a Diabetes-Friendly Meal Plan:

Portion control: Keep an eye on portion sizes, especially for carbohydrate-rich foods, to prevent blood sugar spikes.

Balance meals: Aim to include a balance of carbohydrates, protein, and healthy fats in each meal to keep blood sugar levels stable.

Choose whole foods: Minimise processed foods, which often contain added sugars and unhealthy fats that can negatively affect blood sugar levels.

Conclusion

Eating the right foods plays a crucial role in managing diabetes and maintaining good health. By focusing on whole, nutrient-dense foods like non-starchy vegetables, whole grains, lean proteins, healthy fats, and fibre-rich fruits, you can help keep your blood glucose levels stable and improve your overall well-being.

If you have diabetes, it’s always a good idea to work with a dietitian or diabetes educator to create a personalised meal plan that meets your specific needs. Remember, managing diabetes through a balanced diet is a journey—and with the right foods, you can take control of your health and live well.