5 Best Foods to Eat When You Have Diabetes, and Some Simple Tips for Success

If you’ve been diagnosed with diabetes, you may be wondering what you can eat and if certain foods and beverages are better for you than others. It can be hard to know which foods are the best. And sometimes, choosing the “right” food can feel a bit overwhelming. 

Here’s the good news: No food is completely off limits for people with diabetes. But the food you eat can have a big effect on your blood glucose (sugar) and your overall health. In fact, food is one of the most powerful tools you have for managing your diabetes. 

In this article, we’ll talk about the best foods for people with diabetes. We’ll explore different food groups and explain why they’re good for your body. We’ll also give you suggestions on which foods to limit, as well as how to make healthy choices when you’re eating out.

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Why does food matter for people with diabetes?

When you eat food, your body breaks it down into smaller molecules, like sugar. After you eat, the sugar goes into your bloodstream. This makes your blood sugar levels rise. 

When your blood sugar levels rise, it triggers your body to release the hormone insulin. Insulin’s job is to pull sugar into your cells where it can be used for energy. 

But when you have diabetes, your body either doesn’t make enough insulin or can’t use it very well. This means that too much sugar stays in your blood rather than going into your cells. Over time, having too much sugar in your blood can damage your body structures and organs. 

When you have diabetes, choosing healthy food can help you:

• Keep your blood sugar under control

• Lower your hemoglobin A1C (HbA1C or A1C)

• Protect your heart health

• Maintain your body weight goals

• Prevent other health problems caused by diabetes, like kidney disease, nerve damage, and eye problems

What diets are good for people with diabetes?

Experts agree that when it comes to diabetes, there’s no one single diet that’s right for everyone. That’s because people’s bodies respond to food in different ways. 

But no matter what type of eating patterns you follow, the American Diabetes Association (ADA) recommends eating lots of fresh fruit and non-starchy vegetables as well as staying away from added sugars and refined (white) grains. 

It’s important to put together an eating plan that’s best for you as an individual — including your likes and dislikes, your cultural background, and your body’s personal needs. 

In general, healthy eating with diabetes should focus on:

• Whole grains

• Lean protein

• Fiber

• Healthy fats

Interested in learning more about how to create a personalized diabetes diet? Check out our GoodRx guide to food for people with Type 2 diabetes. The ADA Diabetes Food Hub is another great resource for putting together a custom eating plan. 

Let’s take a closer look at five types of food that are great for people with diabetes. 

1. Non-starchy vegetables

Vegetables are one of the best types of food to eat if you have diabetes. Veggies are rich in fiber, vitamins, protein, minerals, and more. Eating vegetables can lower your risk of health problems and complications from diabetes. 

The best types of vegetables for people with diabetes are non-starchy vegetables. Non-starchy vegetables are low in starch (a type of sugar) and high in fiber. The ADA recommends filling half of your plate with these types of vegetables every time you eat. 

Eat plenty of non-starchy vegetables, like:

• Broccoli

• Carrots

• Spinach 

• Beans

• Brussels sprouts

• Cauliflower

• Cucumber

• Okra

• Squash

Other types of vegetables have more starch, which can cause your blood sugar to rise rapidly when you eat them. Some people with diabetes find it’s helpful to limit starchy vegetables. 

Limit starchy vegetables, such as:

• Corn

• Peas

• White potatoes

• Sweet potatoes

• Beets

2. Fruit (but not all fruits are created equal)

Fruit is also great for people with diabetes — especially when you eat fresh, whole fruit. Just like vegetables, fruit is packed full of fiber, minerals, vitamins, and other nutrients. Eating it can lower your risk of heart disease and cancer. 

Though fruit does have natural sugar in it, it’s still OK to eat if you have diabetes. Just make sure to prioritize fresh fruit, or canned or frozen fruit without added sugar. Some people also find it’s helpful to stick to low-glycemic index fruits, which are less likely to cause a spike in your blood sugar. 

Here are some great fruits to enjoy if you have diabetes:

• Grapefruit

• Oranges

• Strawberries

• Blueberries

• Blackberries

• Apples

• Cherries

• Kiwi

• Melon, like cantaloupe and honeydew

• Avocado

Some people with diabetes may need to limit high-glycemic index fruits. These fruits can make your blood sugar rise more quickly. 

Go easy on high-glycemic fruits, like:

• Mango

• Ripe banana

• Watermelon

• Pineapple

You’ll also want to watch out for packaged and dried fruits, as they often have more sugar. 

Take care to limit or avoid the following types of fruit if you have diabetes:

• Fruit snacks

• Dried fruit

• Fruit juices

• Canned fruit with added sugar

• Fruit popsicles 

• Fruit smoothies

3. Whole grains

Whole grains are grains that haven’t been overly processed. They’re rich in fiber, vitamins, minerals, and proteins. Whole grains can be a good choice for people with diabetes because they take longer for the body to break down. And that means they’re less likely to cause a quick rise in blood sugar.

Good examples of whole grains to include are:

• Oats

• Barkey

• Bulgur wheat

• Amaranth

• Farro

• Brown or black rice

• Quinoa

• Farro

• Whole wheat pasta

• Whole wheat or sprouted bread

If you have diabetes, you may also need to limit or avoid refined grains. These are heavily processed grains. 

Examples of refined grains you may want to limit include:

• White rice

• White bread

• Flour tortillas

• Regular pasta

• Baked goods made with white flour

• Bagels

• Many breakfast cereals

• Crackers

4. Lean protein

Your body needs protein to build strong muscles, bones, and organs. And it also needs it to function properly. Proteins can come from animals or plants. The best proteins for people with diabetes are proteins that are low in fat and rich in fiber and other nutrients. 

The best proteins for people with diabetes include: 

• Lean cuts of red meat

• Poultry

• Beans

• Lentils

• Soy beans

• Nuts

• Tofu

• Fish and seafood

• Eggs

If you have diabetes, you may want to limit proteins that are high in salt and saturated fat as well as those that are heavily processed. 

Examples of protein sources to limit or avoid include:

• High-fat cuts of red meat

• Deli meat (lunch meat)

• Deep-fried proteins, like fish sticks or chicken nuggets

• Hot dogs 

• Sausages

• Ham

• Jerky

• Pepperoni

• Meat snack sticks 

5. Dairy — nonfat or low fat

The dairy food group includes milk and foods that are made from milk, like cheese and yogurt. Dairy products have calcium, minerals, and vitamins, which your body needs for building strong bones and teeth. 

If you have diabetes, your best bets are low-fat or fat-free dairy products. These products are still nutritious, but they don’t have all the fat. 

Good dairy options for people with diabetes include:

• Low-fat or fat-free milk

• Greek yogurt

• Cottage cheese

• Feta cheese

• Low-fat cheese

Dairy products to limit or avoid include:

• Full-fat milk

• High-fat cheeses, like cheddar, brie, and blue cheese

• Sweetened yogurts

• Sweetened condensed milk

• Cream cheese

• Flavored cheeses

• Cheese dips 

Which foods should people with diabetes avoid?

If you have diabetes, there aren’t any foods that are completely off limits. But many people find that it’s helpful to limit:

• White bread, pasta, or rice

• Starchy vegetables

• Processed meats

• Packaged chips or snacks

• Fast foods

• High-salt foods

• Food with added sugar, like cookies, cake, and baked goods

• Saturated fat, like red meat and butter

• Drinks with added sugar, like sweet tea, soda, and sweetened coffee drinks

If you have diabetes, you may also need to limit the amount of alcohol you drink. Alcohol can increase your risk of hypoglycemia (low blood sugar). Plus, limiting alcohol is good for your overall health and reduces risk of diseases, including cancer.

Tips for eating in restaurants when you have diabetes

If you have diabetes and are dining out, here are some tips to consider:

• Keep an eye out for diabetes-friendly ingredients. When you’re deciding what to order, look for items that feature lots of vegetables, fruits, whole grains, and lean protein. Build your meal around these ingredients.

• Skip the fried food. Try to find a menu option that’s steamed, boiled, sauteed, or grilled. Fried foods are often heavily processed and contain added saturated fat and salt. 

• Watch out for dressing and sauces. Sauces and salad dressing can also have a lot of hidden saturated fat, salt, and sugar. Ask for dressing on the side, so you can control the amount you add to your meal. 

• Watch your portion size. Some restaurants serve large portions, which can make your meal high in sugar, fat, and salt. Think about splitting a meal with a friend or family member to start — then ordering more later if you’re still hungry. 

• Stick with water. Skip the sugary soda, sweet tea, or lemonade. If water is too plain for you, ask for sparkling water or a lemon wedge to liven things up. 

• Use the ADA diabetes plate method. The plate method is an easy on-the-go technique for creating a diabetes-friendly meal — without having to weigh, count, or measure any foods. Interested in learning this method? We’ve got you covered in our simple 5-step guide (including pictures). 

Why trust our experts?

Written by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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