The best and worst foods for diabetes

Confused about what’s smart to enjoy (and avoid) after a diabetes diagnosis? “The good news is that you’ll still be able to enjoy a wide assortment of foods,” says Katy Hawkins, R.D., L.D.N., a certified diabetes educator based in Pittsburgh.

Follow these strategies to plan healthy, delicious meals.

Strategy #1: Divvy up carbs throughout the day

Our bodies use carbohydrates for energy in the form of glucose. Carbs may also provide nutrients, such as fiber, vitamins, and minerals. But if you eat more carbs than your body can use, the glucose remains and your blood sugar level rises. “Frequently, people with diabetes question me about skipping carbs at one meal so they can double their carbs at the next meal,” says Hawkins. “But balance across the day is important.”

Many people with type 2 diabetes do well with 45 to 60 grams of carbs at each meal and one to two smaller snacks. Work with a dietitian who can consider your activity level and medications. Carbs that have fiber and protein don’t affect blood sugar as dramatically.

Good choices

• Fiber-rich and colorful fruits and vegetables. Examples: apples, berries, beans, legumes, squash, and sweet potatoes
• Protein-packed dairy. Examples: Greek yogurt and low-fat or fat-free milk
• Whole grains. Examples: whole-grain pasta, high-fiber cereal (with 3 grams of fiber or more), oatmeal, bulgur wheat, and whole-grain bread

Watch out

Sugar is a carb, but it doesn’t supply the nutrients that other carbs do. Keep in mind that it’s also a simple carb, so any effect on your blood sugar level can be quick. And don’t fall into the “sugar-free” trap — those items may still contain carbs that need to be considered, says Hawkins.

Strategy #2: Enjoy free foods

Non-starchy vegetables are sometimes called “free foods” because they don’t affect your blood sugar. “These veggies are great for all of us, as they are rich in vitamins and minerals but low in fat, cholesterol, and carbohydrates,” says Hawkins.

Good choices

• Cruciferous/brassica. Examples: brussels sprouts, broccoli, cabbage
• Gourds. Examples: cucumber, zucchini, squash
• Some legumes. Examples: green beans, peas, alfalfa 

Watch out

Cooking certain vegetables may cause nutrients, such as vitamin C, to be lost. To reap the most health benefits, try to eat cruciferous vegetables raw, and cook carrots and squash lightly.

Strategy #3: Power up with lean protein

Making good protein choices can also help you eat well with diabetes. “Protein helps to keep you feeling full while slowing down the digestion of carbs,” says Hawkins. 

Good choices

• Beans and legumes. Examples: black beans, lentils, chickpeas
• Soy. Examples: soy milk, edamame, soy nuts, tofu, and tempeh
• Nut butter. Examples: peanut butter, almond butter
• Seafood. Examples: salmon, tuna, sardines, mackerel, and herring
• Poultry. Examples: chicken and turkey breast
• Lean beef. Examples: tenderloin, chuck and rump roast, 90 percent lean ground beef, and round, sirloin, T-bone, porterhouse, and flank steak
• Lean pork. Examples: Canadian bacon, tenderloin, loin roast, and pork chops
• Dairy and eggs. Examples: eggs, egg products, and low-fat cottage cheese

Watch out

Many protein sources can be high in fat. Also, be mindful of adding fat when you’re cooking, warns Hawkins. Choose broiling, baking, and grilling over frying.

Strategy #4: Add in healthy fats

For sit-down meals, build your meal by using the plate method. First, pick your lean protein (fish or skinless chicken breast). Next choose your vegetable, fruit, low-fat dairy, and starch.

When your food arrives, check that the portions match the plate method directions. Half your plate should consist of vegetables, one quarter should be lean protein, and one quarter should be grains or starchy vegetables. If there is too much food, ask for a container to take home so you can pack up the extra food before you start eating.

Good choices

• Nuts and seeds. Examples: almonds, cashews, pecans, chia seeds, flaxseeds, walnuts
• Avocados
• Olives and olive oil
• Canola oil

Watch out

• Animal fats (saturated fats). Examples: regular ground beef, hot dogs, sausage, poultry skin, full-fat cheese and dairy, butter
• Trans fats. Examples: some margarines, shortening, some fast-food items (such as French fries), and processed foods (such as crackers, chips, cookies, and cakes made with hydrogenated oil or partially hydrogenated oil)
• Coconut and palm oils

When eating with diabetes, know this: There’s no one-size-fits-all diet. Work with your health care team to figure out an eating plan that will work for you, your culture and values, and your life.