Longevity logo

The Ultimate Diabetic-Friendly Foods:A Guide To Manage Blood Sugar Levels


By Abby blasiusPublished 12 months ago 7 min read

People with diabetes must keep their blood sugar levels in a safe range. Medication can help, but eating well is the most important way to control blood sugar. But it can be hard to know which things are safe and which ones you should avoid. In this piece, we’ll talk about the best foods for diabetics that can help keep their blood sugar in check.

Choosing foods with a low glycemic index is the first step in controlling blood sugar levels. This index shows how quickly a certain food raises the amount of sugar in the blood. Low-glycemic index foods take longer to digest, so they slowly release glucose into the bloodstream. This keeps blood sugar levels from going up too quickly. Low-glycemic-index foods are things like veggies that don’t have a lot of starch, whole grains, beans, and nuts.

Choosing foods with a low glycemic index is important, but it’s also important to watch the size of your portions. Even if you eat healthy foods, having too much can cause your blood sugar to rise. People with diabetes can keep their blood sugar levels in a healthy range and improve their health as a whole by eating a balanced diet and picking the right foods in the right amounts.

The Importance of Diabetic-Friendly Foods

Having good blood sugar levels is one of the most important parts of taking care of diabetes. This can be done by taking medicine, working out, and, most importantly, eating well.

Blood sugar levels must be kept in check by eating foods that are good for people with diabetes. These foods are low in sugar, high in fibre, and full of important nutrients that help control how much sugar is in the blood. By adding these foods to our diet, we can improve our general health and lower our risk of diabetes complications.

Not only do foods that are good for diabetics help control blood sugar levels, but they are also important for good nutrition. People with diabetes are more likely to get other health problems, like heart disease, so it’s important to eat a balanced diet with a range of foods that are high in nutrients.

Some of the best things for people with diabetes are:

  • Non-starchy vegetables, such as broccoli, spinach, and kale
  • Whole grains, such as brown rice, quinoa, and whole-wheat bread
  • Lean protein sources, such as chicken, fish, and tofu
  • Low-fat dairy products, such as milk, cheese, and yogurt
  • Healthy fats, such as avocado, nuts, and olive oil

By incorporating these foods into our diet, we can improve our health and reduce the risk of complications associated with diabetes. It’s important to work with a healthcare provider or registered dietitian to develop a personalized meal plan that meets our individual needs and preferences.

Top Diabetic-Friendly Foods

Choosing the right foods is the most important part of taking care of diabetes. By eating more things that are good for people with diabetes, we can help keep our blood sugar in check. Here are some of the best things for people with diabetes that we can eat:


Vegetables are an excellent source of fiber, vitamins, and minerals, making them a great addition to any meal. Some of the best vegetables for diabetics include:

  • Leafy greens like spinach, kale, and collard greens
  • Broccoli, cauliflower, and Brussels sprouts
  • Carrots and sweet potatoes
  • Tomatoes and peppers
  • Fruits

Fruits are also a good source of fiber, vitamins, and minerals, but some fruits can be high in sugar.

Here are some of the best fruits for diabetics:

  • Berries like strawberries, blueberries, and raspberries
  • Apples and pears
  • Citrus fruits like oranges and grapefruits

Whole Grains

Whole grains are an important source of carbohydrates, but they also provide fiber, vitamins, and minerals. Here are some of the best whole grains for diabetics:

  • Brown rice
  • Quinoa
  • Oats
  • Whole wheat bread and pasta
  • Lean Proteins

Protein is an essential nutrient for building and repairing tissues, but some proteins can be high in fat. Here are some of the best lean proteins for diabetics:

  • Chicken and turkey
  • Fish like salmon and tuna
  • Nuts and seeds like almonds and chia seeds
  • Beans and legumes like lentils and chickpeas

By incorporating these diabetic-friendly foods into our meals, we can help manage our blood sugar levels and maintain a healthy diet.

Creating Balanced Meals

For people with diabetes, it’s important to eat well-balanced meals to keep their blood sugar levels in check. To eat well and live a good life, we need to pay attention to portion control, meal planning, carbohydrates, fibre, and the glycemic index.

Managing diabetes means keeping track of how much you eat. We need to be aware of how much food we eat and how many calories we take in. We can keep track of how much we eat with measuring cups, food scales, and other tools.

Planning meals is another important part of making healthy meals. To make sure we get the right mix of nutrients, we need to plan our meals ahead of time. There are tools and apps that can help us plan our meals and make sure we get the right amount of carbs, protein, and fat.

Carbohydrates are an important part of our diet, but we have to watch what kind and how much we eat. We should eat more complex carbohydrates, like whole grains, fruits, and veggies, and less simple carbohydrates, like sugar and refined grains.

Fibre is another important part of our food, and it can help us control how much sugar is in our blood. We should try to eat at least 25 grammes of fibre every day. Whole grains, fruits, veggies, and legumes are all good sources of fibre.

Lastly, we should be aware of the glycemic rating of the foods we eat. The glycemic index tells us how quickly a food raises our blood sugar levels. We should eat more whole grains, fruits, and veggies, which have a low glycemic index, and less sugary drinks and processed foods, which have a high glycemic index.

By paying attention to portion control, meal planning, carbohydrates, fibre, and the glucose index, we can make balanced meals that help us control our diabetes and live a healthy life.

Snacks and Desserts

When managing diabetes, it’s important to have snacks and desserts that won’t spike blood sugar levels. We’ve compiled a list of some of our favorite diabetic-friendly options.

Low-Carb Snacks

Low-carb snacks are a great option for those with diabetes. They can help keep blood sugar levels stable and provide a quick energy boost. Here are some of our favorites:

  • Hard-boiled eggs
  • Nuts (such as almonds, walnuts, and pecans)
  • Cheese sticks or slices
  • Raw vegetables (such as carrots, celery, and cucumbers) with hummus or guacamole
  • Turkey or chicken slices wrapped in lettuce leaves
  • Sugar-Free Desserts

Just because you have diabetes doesn’t mean you can’t enjoy a sweet treat. Sugar-free desserts can satisfy your sweet tooth without causing a spike in blood sugar levels. Here are some of our favorite options:

  • Sugar-free gelatin or pudding
  • Sugar-free ice cream or frozen yogurt
  • Berries with whipped cream (using a sugar substitute)
  • Baked apples with cinnamon (using a sugar substitute)
  • Sugar-free chocolate chip cookies or brownies
  • Dark Chocolate

Dark chocolate can be a good dinner choice for people with diabetes. It has less sugar than milk chocolate and has been shown to be good for your health in ways like making insulin work better. Look for dark chocolate that has at least 70% cocoa and watch the size of the pieces you eat.

Remember that just because you have diabetes, you don’t have to give up all snacks and sweets. If you have diabetes, you can still enjoy a tasty treat without putting your health at risk.

Drinks to Avoid and Embrace

What you drink is just as important as what you eat when it comes to managing diabetes. Some drinks can make your blood sugar go up, while others can help keep it steady. Here are some drinks to stay away from and some to try:

Drinks to Avoid

  • Soda: Regular soda is high in sugar and can cause a rapid increase in blood glucose levels. Even diet soda can be problematic because the artificial sweeteners used may still cause a spike in blood sugar.
  • Fruit Juice: Fruit juice may seem like a healthy choice, but it’s often loaded with sugar. Drinking fruit juice can cause a rapid increase in blood sugar levels, just like regular soda.
  • Sweetened Tea: Tea can be a healthy choice, but sweetened varieties can be high in sugar. Avoid sweetened iced tea and other sugary tea drinks.

Drinks to Embrace

  • Water: Water is the best choice for staying hydrated and managing blood sugar levels. It contains no sugar or calories and can help flush out excess sugar from the body.
  • Herbal Tea: Herbal tea is a great alternative to sugary drinks. It’s low in calories and can help promote relaxation and reduce stress, which can also help manage blood sugar levels.
  • Coffee: Coffee can be a healthy choice for people with diabetes, as long as it’s consumed in moderation. It’s low in calories and may even help improve insulin sensitivity.

By avoiding sugary drinks and embracing healthy options like water, herbal tea, and coffee, we can help keep our blood sugar levels in check and manage our diabetes effectively.


About the Creator

Abby blasius

I am a passionate content creator with a strong focus on health and wellness. While my educational background lies in a Bachelor of Accounting and Finance, it is my innate desire to help people feel good about themselves in mind, body&soul

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights


There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.