What Are Some Good Diabetic Foods?

Diabetes is a debilitating disease that if not treated properly can take control of your life. If you have diabetes then you will face limitations on what you can eat but that does not mean that you can’t enjoy the foods that you do eat. A proper diet is essential to stay healthy. Diabetics will have to adhere to this special diet or risk having their disease worsen. For some people their previous diet may be the reason they contracted diabetes in the first place. They probably took in too many sugars and saturated fats, didn’t get enough exercise, and let their weight get out of control.

Good Diabetic Diet

One important factor in fighting diabetes is to lose weight. In most cases, a doctor will prescribe a proper diet for the diabetic patient to follow. The diet will be healthy, controlled, and include only the main four food groups. A good diabetic diet will reduce the intake of saturated fats and cholesterol, thus reducing the risk of heart disease which is greater in diabetic patients. But don’t despair. Diabetic diets today are not boring or bland and are much simpler to prepare than they use to be. There are many sources for recipes suitable for diabetics such as books and the internet.

Diabetes Diet Advice


So what are some good diabetic foods? Exactly what can diabetics eat that will not aggravate their disease? When the human body doesn’t produce any insulin, then you have to be very careful. Sugars and starches are what triggers insulin and causes it to spike. A proper diabetic diet should limit or altogether avoid these substances. Below are some groups of foods that are safe and healthy for diabetics along with diabetes diet advice.


Carbohydrates are tricky in a diet suitable for fighting diabetes. During the digestive process carbs are broken down into their simplest form which is sugar. Your glycaemic index measures how quickly the breakdown process takes place and so how fast your blood sugar will rise.  A high glycaemic index will cause blood sugar level to raise quickly which is not good for patients of diabetes. Diabetics should avoid carbs with a high glycaemic index. Here are some carbs that are suitable. Diabetics can eat bran, oatmeal, apples, citrus fruits, berries, peaches, pears, avocadoes, beans, broccoli, cabbage, carrots, cucumber, lettuce, mushrooms, olives, peas, spinach, and tomatoes.

Some carb foods that should be avoided are breakfast cereals with lots of sugar, white bread, cake, biscuits, doughnuts, pancakes, white and brown rice, dates, prunes, watermelon, and potatoes.


Protein is important in any diet. It contains vitamins and amino acids which are the building blocks for muscle and bone. Diabetics should make sure to eat several sources of protein. Patients on a vegetarian diet plan don’t have to eat meat. They can get their protein from a variety of vegetables. Some suitable sources for protein are various vegetables like beans, lentils, and soybeans. You can also eat a variety of nuts like Brazil nuts, peanuts, and pine nuts. For meat, fish is always a good source of protein in any diet. Diabetics can also try lean cuts of beef, lamb, pork, and veal. Chicken and turkey is okay as long as the skin is removed and it is not fried.


It is important for diabetics to consume non-saturated fats in order to control their cholesterol level. There are some fats that diabetics can eat which are fine while others can be consumed but only in small portions. For fats that are safe to eat, diabetics can try oils such as vegetable oil, olive oil, sesame oil, soybean oil, and sunflower oil. Fish with high amounts of oil such as salmon, mackerel, tuna, and herring are good sources of fat. Soft margarine that is made with unsaturated fats is okay and diabetics can also eat a variety of nuts such as peanuts and almonds.

For fats that can be consumed but only sparingly, diabetics can drink whole milk (although skim milk is better), and can eat meats such as fatty beef and pork, chicken with the skin on, and roasted duck and turkey. They may also eat eggs, real butter, cream, cheese, full fat yogurt, and ice cream.

And of course, there are fats to be avoided. Anything that has been commercially fried such as chicken, pies, fish, French fries, tater tots, and country steak with gravy.


With restrictions on what to eat, diabetics who are on a prescribed diet should increase their fiber. It helps to lower blood cholesterol levels which in turn can aid in the fight against diabetes. Diabetics can increase their fiber intake by eating more fruit, bran, oats, peas, beans, and other vegetables.

Supermarket Products

The supermarket shelves have more foods and produce available these days that is suitable for diabetics. You can find many items that have low to no sugar added and products packaged exclusively for restricted diets. They are in almost every aisle from candy, drinks, dessert, and ready-made entrees. This makes shopping much easier than it used to be.