Diabetic Diet: Best Foods to Eat And Avoid With Diabetes

Staying at a healthy weight, exercising, and eating right—all of these are the core of every diabetes treatment plan.

But sometimes, resisting cravings, scrutinizing nutrition labels, finding the right foods, and avoiding the wrong ones, while trying to keep blood sugar levels under control can feel overwhelming.

It’s true that if you have diabetes, you need to keep a closer eye on what you eat. But that doesn’t mean you have to give up everything you like. By making mindful food choices and using natural solutions like Krishna’s Diabic Care Juice, you can nourish your body while keeping your diabetes in check. Packed with Ayurvedic herbs, it’s designed to support your diabetes journey toward better health—gently and effectively.

Let’s dive deeper into what a diabetic diet actually is and explore the best foods to eat and avoid with diabetes.

What is a Diabetes Diet?

A diabetes diet isn’t just a diet; it’s a way of adopting a healthy lifestyle rather than following strict dietary restrictions.

Essentially, a diabetes-friendly diet helps control blood sugar levels and lowers the chances of having serious health problems from diabetes. The idea is to plan meals carefully and enjoy balanced portions of every food.

A diabetes diet is for you if you:

• Are prediabetic
• Have type 1 or type 2 diabetes
• Have gestational diabetes (high blood sugar levels during pregnancy)
• Are obese or have metabolic issues

The Best Foods to Eat if You Have Diabetes

Eating with diabetes doesn’t mean deprivation—it’s about consuming the right amounts from all food groups. Here’s a list of nutrient-rich options that can help keep your blood sugar stable, along with their other benefits.

1. Non-Starchy Vegetables

Many vegetables that are high in starch like potatoes have a high glycemic index (GI). This means such foods have a lot of simple carbs that shoot up your blood sugar levels.

Learn more about: High vs. Low Glycemic Index: How Different Foods Impact Blood Sugar Levels.

On the other hand, non-starchy vegetables are low in carbohydrates and calories but packed with fibre, vitamins, and minerals that keep your blood sugar levels stable.

Some good sources are broccoli, cucumbers, bell peppers, green beans, zucchini, kale and salad greens.

2. Lean Proteins

Eating protein with every meal is one of the best things you can do not only for your blood sugar levels but for your overall health. Protein has little to no effect on blood glucose and helps you feel full longer. And if you choose lean proteins (proteins that are low in fat and calories), even better. These sources do not increase unhealthy cholesterol levels, which may increase the risk of heart disease.

Good sources of vegan lean protein include lentils, chickpeas, black beans, tofu, tempeh, quinoa, almonds, chia seeds, flaxseeds (in moderation due to fat content), and plant-based protein powders made from peas, hemp, or rice.

3. Healthy Fats

While fats don’t raise blood sugar directly, unhealthy fats (like those in fried foods and processed snacks) can lead to weight gain and increase the risk of heart disease. But healthy fats help control hunger and provide long-lasting energy, all while supporting heart health.

Good sources are: Avocado, natural peanut butter, nuts, seeds (chia, flax, sunflower), and olive oil.

4. Complex Carbohydrates

Complex carbohydrates are made up of longer chains of sugar molecules, which means they tend to digest more slowly. This slower digestion prevents erratic blood sugar levels. Foods to include are whole wheat bread, sweet potatoes, brown rice, beans, berries, and Greek yoghurt.

5. Low-Glycemic Fruits

You might have thought that having diabetes means you need to be wary of nature’s candy because they contain sugar. But fruits are not your enemy; in fact, they are the best source to curb your sugar cravings. You just need to choose ones that are low in GI to make them a part of your healthy diet.

Fruits to eat with diabetes include apples, pears, oranges, and kiwis. These are rich in antioxidants, fibre, and vitamin C, all while being easier on your blood sugar.

Also read: Top 5 Fruits That Have a Low Glycemic Index

Foods to Avoid with Diabetes

Figuring out what to avoid is just as important as understanding which foods to eat with diabetes. Many foods and drinks can cause a rapid rise in blood sugar levels. These foods need to be avoided. This doesn’t mean you can never enjoy them, but you’ll need to have them less frequently or in smaller portions.

1. Refined Carbohydrates

Refined carbohydrates like white bread, pasta, and white rice are stripped of fibre, which means they are digested quickly, causing a spike in blood sugar levels. These foods are also low in essential nutrients and can lead to weight gain, making it harder to manage diabetes. When consumed in excess, they cause rapid sugar release into your blood circulation, leading to fluctuating blood sugar levels.

2. Sugary Snacks and Beverages

Sugar-sweetened beverages such as soda, sweet tea, and energy drinks are low in essential nutrients and high in sugar, which can lead to a rapid spike in blood sugar levels. Better take a whole fruit instead.

3. Full-Fat Dairy Products

Dairy products such as full-fat milk, cream, and cheese contain high amounts of saturated fats, which can raise cholesterol levels and cause insulin resistance. Excess saturated fat in the diet can make it difficult for your body to use insulin properly, affecting blood sugar management.

4. Fried and Greasy Foods

Fried foods are high in trans fats, which have been linked to an increased risk of heart disease. Items like potato chips, french fries, and mozzarella sticks are also calorie-dense, and consuming them in excess can lead to weight gain.

5. Alcohol

While moderate alcohol consumption once in a blue moon may not cause major issues for everyone, excessive drinking can lead to low blood sugar levels (hypoglycemia) and increase the risk of other health complications, especially if consumed on an empty stomach. Alcohol can also contribute to weight gain, liver damage, and high blood pressure, all of which can make managing diabetes more challenging.

Some Helpful Tips to Make The Most of Your Diabetes Diet

• Try to prepare your meals at home, as it gives you control over ingredients and portion sizes.
• Drink more water to avoid false hunger pangs.
• Include vegetables and protein in most meals.
• Read food labels before buying to know if they contain added sugar.
• Seek help from a registered dietitian or diabetes specialist who can guide you toward healthier eating habits and teach you how to manage diabetes.
• Use phone apps to count carbs and track your meals.
• Try wearing a continuous glucose monitor to know how different foods affect your blood sugar levels 1-2 hours after eating. Adjust portions or types of foods accordingly.

Bottom line

It’s a common misconception that a diabetes diet has to be restrictive or extremely low in carbohydrates. But the truth is, going to extremes with food intake can result in a lack of important nutrients or frequent low blood sugar levels. Maintaining a balance of what to eat and avoid with diabetes is key. Just be realistic and only follow a diabetes diet that you can maintain in the long term.