What Food Can I Eat If I Have Diabetes?

Have you ever wondered what foods are the greatest choice and what are the foods that should be avoided if you have Diabetes Type 2? Diet is important in the prevention and management of diabetes because it allows blood sugar levels to be controlled. The foods listed below are the best for people with Diabetes, both Type 1 and Type 2.

Leafy greens

Leafy greens are low in calories and high in nutrients. They contain a lot of fiber, which makes you feel fuller for longer. They are also high in vitamins and minerals. Blood sugar levels are also minimally affected.

Example for leafy vegetables include:

  • spinach
  • kale 
  • cabbage
  • broccoli

It’s great as a salad or in a stir-fry with other veggies. Combining them with lean protein, such as chicken or tofu, can enhance the flavor.

Whole grains


Whole grain contains high levels of fiber and more nutrients than refined grains. They are also low in Glycemic index (GI) levels, as the fiber slows the digestion process. Hence, having slower absorption of nutrients can help keep blood sugar levels stable. 

For Instance, whole grains food includes:

  • brown rice
  • whole grain bread
  • whole grain pasta
  • millet
  • quinoa

Food need to avoid: (high in carbs that can make the sugar level rises)

  • processed grains (such as white rice)
  • white bread
  • French fries
  • Cereals with little grains and contain lots of added sugar (high fructose syrup)



Beans are the best option for people with Diabetes. Besides, beans are a source of plant-based protein and high in fiber, which can help you in reducing your carbohydrate intake and help you feel fuller longer.

Plus, beans are low glycemic index (GI), which might help you maintain blood glucose level in control. Consequently, beans are complex carbohydrates, which means they take longer for the body to digest than other carbs.

Beans include:

  • garbanzo
  • black
  • kidney
  • pinto


Carbohydrates, vitamins, minerals, and fiber are all found in fruits. Most of the fruits are low in fat and sodium. 

Fresh fruit and plain frozen fruit are the best alternatives, whereas sweetened apple sauce, fruit punch, and canned fruit with high sugar syrup should be avoided.

Other foods include:

  • Eggs
  • Greek yoghurt
  • Nuts
  • Broccoli
  • Flaxseed
  • Strawberries 
  • Extra-virgin olive oil
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