13 Foods You Should Be Eating If You Have Diabetes

From verywellhealth.com

Instead of focusing on what you can't eat when you have diabetes, aim to include foods in your diet that support steady blood sugar levels, improve insulin sensitivity, and support overall health. Below are 13 foods that are especially beneficial for people with diabetes, along with tips on how to incorporate them into your diet.

1. Non-starchy Vegetables

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Leafy greens, broccoli, peppers, cauliflower, asparagus, zucchini, tomatoes, onions, and more are all low in carbohydrates and calories but high in fibre, vitamins, and minerals. They help fill you up without big glucose (sugar) spikes.

American Diabetes Association. Non-starchy vegetables for blood glucose control.

Easy ways to get more into your day include:

• Aim for a colourful variety on your plate (greens, reds, yellows).
• Steam, sauté, roast, air-fry, or stir-fry with minimal added fat.
• Use them as bases for meals (I.e., salad, vegetable soup, casserole, or stir-fry).

2. Whole Grains

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Whole grains, such as oats, quinoa, barley, brown rice, and whole grain bread, contain vitamins and minerals, as well as fibre, which can help slow digestion and moderate blood sugar levels.

To make whole grains part of your meals:

• Swap in whole grains wherever you use refined grains (you can start small by mixing half whole and half refined).
• Explore using minimally processed grains, like steel-cut oats, barley, or farro.
• Try batch-cooking a grain, such as quinoa or brown rice, to use throughout the week.

3. Legumes

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Legumes, including beans, lentils, chickpeas, and peas, are rich in plant-based protein, fibre, and resistant starch, which can help slow glucose absorption and support gut health.

Try these simple swaps and tips:

• Add beans or lentils to soups, stews, salads, or tacos.
• Use them as meat substitutes (lentil chili, bean burger).
• Rinse canned legumes to reduce sodium content.

4. Nuts and Seeds

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Nuts and seeds, especially almonds, walnuts, flaxseed, and chia seeds, are rich sources of healthy fats, plant-based protein, and fibre. Evidence suggests nuts may help steady blood sugar and support heart health.

Tips to include them:

• Snack on a small handful of nuts (1/4 cup).
• Stir flax or chia into yogurt, oatmeal, or smoothies.
• Choose raw or dry-roasted varieties that are unsalted.

5. Fatty Fish

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Fatty fish, such as salmon, mackerel, sardines, and tuna, are rich in protein and omega-3 fatty acids, which support heart health. When adding fish to your diet, keep these tips in mind:

• Aim for two servings per week.
• Bake, grill, or broil instead of frying.
• Season with herbs, lemon, or spices instead of butter and salt.

6. Lean Meats and Poultry

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Skinless chicken, turkey, and lean pork and beef are excellent protein sources. Protein helps slow the rise in blood sugar when eaten with carbohydrates.

For healthier meals, try these ideas:

• Trim visible fat and remove skin before eating.
• Bake, grill, or broil.
• Keep portions moderate (3 to 4 ounces cooked).

7. Eggs

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Eggs are a high-quality protein source, making them a valuable addition to meals that can help increase satiety and may manage blood sugar levels.

A few ways to prepare them include:

• Hard-boil, poach, or scramble them.
• Prepare an egg casserole, egg "muffins", or veggie omelettes.
• Pair with whole grains or vegetables for added fibre.

8. Dairy

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Dairy, including yogurt and milk, contains protein, calcium, and often vitamin D. Keep in mind that it naturally contains carbohydrates when adding to your diabetes meal plan.

Some studies suggest that higher intake of yogurt and milk is associated with a lower risk of type 2 diabetes. However, research is mixed on whether low-fat or whole-fat dairy is more beneficial.

Here are some smart choices:

• Opt for unsweetened or plain versions to avoid added sugars.
• Try Greek yogurt or kefir topped with fruit and nuts.
• For a nutritious dairy alternative, try unsweetened soy milk.

9. Whole Fruits

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Whole fruits provide fibre, antioxidants, vitamins, minerals, and natural sweetness without the concentrated sugar found in juice. Choosing lower-glycaemic fruits, such as berries, apples, pears, cherries, and citrus, can help support steady blood sugar levels while adding variety and flavour to your diet.

Here are some tips to incorporate them:

• Eat whole fruit rather than juice to retain fibre and reduce glucose spikes.
• Pair with protein or fat (such as apple slices with peanut butter or Greek yogurt with berries).
• Keep portion sizes to about 1/2 to 1 cup per serving.

10. Healthy Fats

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Vegetable oils such as olive oil, avocado oil, and canola oil provide unsaturated fats that may improve insulin sensitivity (how well your cells respond to insulin to take in blood sugar) and heart health. Avocados are rich in monounsaturated fats and fibre, which support healthy glucose control.

Tips to incorporate them:

• Use olive oil for salads and sautéing vegetables.
• Choose avocado oil for high-heat cooking.
• Add avocado to salads, smoothies, sandwiches, eggs, or tacos.

11. Herbs and Spices

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These flavour boosters, such as cinnamon, turmeric, garlic, and ginger, may help improve glucose metabolism and reduce inflammation. Cinnamon, for instance, has been investigated for its impact on glucose control.

Use them daily in simple ways, such as:

• Add to dressings, marinades, or roasted vegetables.
• Use fresh garlic, ginger, or onions as a flavour base.
• Experiment with spice blends to enhance flavour without the need for added sugar or salt.

12. Water and Unsweetened Beverages

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Hydration with water and other low- or no-caloric beverages supports many bodily functions and overall health. Keep it simple with these tips:

• Make water your main beverage.
• Choose unsweetened tea or coffee.
• Limit juices, sweet tea, and soda.

13. Fermented Foods

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Fermented foods like plain yogurt, kefir, kimchi, and sauerkraut may support gut health, which plays a role in regulating blood sugar levels.

Here are some good options:

• Pick plain, low-sugar versions.
• Add as side dishes or toppings.
• Avoid overly salty or processed options.

https://www.verywellhealth.com/14-foods-for-managing-blood-sugar-with-diabetes-11825417