Choose low-fat or fat-free dairy if you are limiting your saturated fat. Otherwise, the biggest thing to watch out for here is flavored dairy products—like flavored yogurts and milk—since the added sugars can really up the carb count.

Choose plain, unsweetened yogurts and other dairy products instead, and add a little fruit if needed. Cheeses are lower in carbohydrates and higher in protein and fat compared to most milk. Nuts and seeds deliver healthy fats and plant-based protein to your diet for very few carbohydrates.

Choose lower-sodium or no-salt-added options when you can. Nuts and seeds make great snacks or toppers for your oatmeal or salad. Grocery shopping when you have diabetes can feel overwhelming, but it doesn't have to be. To make things simpler, choose a day when you'll shop and try to pick a time that won't be crowded.

Many stores are now offering grocery delivery, which can be a big timesaver. Learning which foods to include in your diet more often can help streamline your eating, and you can make so many different delicious recipes with the foods listed above.

Read labels and look for sales—and don't forget to have fun and be creative with the foods you bring home. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Use limited data to select content. List of Partners vendors. Special Diets Diabetes. By Maya Feller is a registered dietitian nutritionist and nationally recognized nutrition expert. Maya Feller, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Victoria Seaver, M.

Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont.

Victoria has been a part of the EatingWell. com team since In This Article View All. In This Article. This doesn't mean that you can never enjoy them. But you will need to have them less often or in smaller amounts.

If you have diabetes, it's important to eat the right amount of food every day. Your eating plan will include how much to eat, so that you get the right amount of carbs in each meal or snack.

You'll learn how to count carbs and measure your food. Eating at the right times is also important.

You will want to plan for regular, balanced meals to avoid blood glucose levels that are too high or too low for you. Eating about the same amount of carbs at each meal can be helpful.

Eating healthy to control your blood glucose does take some effort. But the reward is a chance to live your healthiest life with diabetes.

The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. Diabetic Diet. On this page Basics Summary Start Here.

Learn More Living With Related Issues Specifics. See, Play and Learn Health Check Tools. Research Clinical Trials Journal Articles. Resources Find an Expert. For You Patient Handouts. What is diabetes? How do the foods I eat affect my blood glucose levels? What's the best diet for diabetes?

The plan will consider: Any medicines that you take Your weight Any other health conditions you have Your lifestyle and tastes Your goals All eating plans for diabetes have a few things in common, including eating the right foods in the right amounts at the right times.

What foods should I eat if I have diabetes? Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups: Fruits and vegetables Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats Proteins , such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu Nonfat or low-fat dairy, such as milk, yogurt, and cheese What foods should I limit to control my blood glucose?

High-carb foods and drinks, such as: Sugary foods, such as candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar Drinks with added sugars, such as juice, regular soda, and regular sports or energy drinks White rice, tortillas, breads and pasta - especially those made with white flour Starchy vegetables, such as white potatoes, corn, and peas Fried foods and other foods high in saturated trans fats.

In one small-scale trial from , people who had overweight and type 2 diabetes lost more weight after 6 months when they included chia seeds in their diets compared with those who ate an oat bran alternative. The researchers support the beneficial role of chia seeds helping people with type 2 diabetes to manage their weight more effectively.

Obesity is a significant risk factor for diabetes, and weight loss can help with improved blood sugar management. According to the ADA , a beneficial foods for people with diabetes includes the following:.

Although, as the ADA also reports, no single diet offers more benefits to a person with diabetes than another. However, research suggests that a low carbohydrate diet may be useful.

It may help reduce cravings , lower blood sugar, and boost energy. It may also help people with diabetes maintain a moderate weight. One way to manage diabetes with dietary changes is to balance high and low GI foods. High GI foods increase blood sugar more than low GI foods. When choosing high GI foods, limit portions and pair them with sources of protein or healthy fats to reduce their effect on blood sugar and feel fuller for longer.

Foods high on the GI scale include :. People with diabetes may also wish to limit or balance portions of the following foods :. Carbohydrates carbs are an important part of all meals.

However, people with diabetes may benefit from limiting their carb intake or pairing carbs with a healthy protein or fat source. Certain fats, such as saturated and trans fats , may increase insulin resistance and contribute to reduced blood sugar management in people with diabetes. Many fried and processed foods , including fries, chips, and baked goods, contain these types of fats.

People with diabetes should limit or avoid sources of refined sugar, such as store-bought or homemade sweets, cakes, and biscuits. The American Heart Association recommends consuming no more than 25 g or 6 teaspoons tsp of added sugar per day for females, and 36 g or 9 tsp for males.

This does not include naturally occurring sugars from foods such as fruit or plain milk. Learn about diabetes and sugar intake. Foods that are high in salt can raise blood pressure. Drinking alcohol in moderation should not carry serious risks for people with diabetes and should not affect long-term glucose management.

However, people with diabetes should avoid mixed drinks or cocktails as these often contain added sugars that can lead to blood sugar spikes. People prescribed insulin or insulin secretagogue therapies may have a higher risk of hypoglycemia linked to alcohol consumption.

The Centers for Disease Control and Prevention CDC recommends that females who drink alcohol limit it to one drink per day and that males limit it to two drinks per day, regardless of diabetes status.

Learn about how alcohol affects diabetes. The National Institutes of Health NIH recommends that people with gestational diabetes work with their healthcare team to create a balanced meal plan that meets the needs of them and the fetus while keeping blood sugars in check. Learn more about the best diet for gestational diabetes.

However, a low-carbohydrate diet may be beneficial. It may help reduce cravings, lower blood sugar, and boost energy. A person can also consult a dietitian about which foods they can add to their dietary plans. People with diabetes may wish to avoid or limit processed foods, fried foods, foods high in saturated or trans fat, very salty foods, and foods or drinks with added sugar.

Three areas may help someone with diabetes keep their blood glucose levels in the desired range. These areas include what, when, and how much they should eat. When a person should eat can vary from person to person.

Creating a meal schedule may help some people with diabetes maintain their blood glucose levels. Eating the right amount of food can help someone with diabetes maintain their blood glucose levels.

Dietary changes that may help someone with diabetes lower their A1c levels include eating regularly, being mindful of portion sizes, eating a variety of foods, and spreading carbohydrate-rich foods throughout the day.

People with diabetes can work with a healthcare professional to develop a personalized nutrition plan. Following a nutritious, balanced diet that contains the foods listed above can help people with diabetes manage their condition and prevent complications by:. Pregnant people with gestational diabetes can work with a healthcare professional to create a meal plan that helps them and the fetus stay safe and healthy.

People with prediabetes may find it difficult to find tasty meal ideas to help lower their blood sugar levels. Here are some ideas. Carbohydrates can cause spikes in blood glucose, so people with diabetes must be careful not to eat too many. They will need to closely monitor their….

Eating healthy can help people with diabetes manage their symptoms and prevent complications. Learn more about which foods to eat and which to avoid. Are beets a superfood?

So, what are the best foods to pick up at the store and which ones should you limit? Packaged foods can still be in your diet —you just want to choose them wisely. Read the Nutrition Facts label and ingredients listand become an informed consumer who makes intentional food choices that support your health.

Just because a label claim on the front of a package states that a product is "natural," it doesn't mean that the product is inherently better.

The back of the package will give you the information you need to make a choice. Look for the serving size—this will provide you with information about the amount of food that qualifies as a single serving.

In addition, note the amount of saturated fat, sodium and added sugars. Be mindful of total carbohydrates in the food and look for sugar listed in the ingredient list.

When you have diabetes, all foods can fit into your diet. But you want to choose some foods less often. Foods you may want to limit include :.

Read more: Packaged Foods You Can Feel Good About Eating. So what should you choose more of? Focus on whole and minimally processed foods. Opt for fiber- and nutrient-rich whole grains in place of refined grains.

Vegetables, fruits, whole grains, legumes, healthy proteins and healthy fats should make up the majority of your diet. Creating solid grocery and pantry lists focused on staple meals and any specialty items will make shopping much more manageable.

Meal planning and batch cooking also can save you time and energy in the kitchen. If you want to eat healthy foods, you first have to stock them in your house. Vegetables are one food group that most of us aren't getting enough of.

They're packed with nutrition, like vitamins, minerals and antioxidants. Vegetables are typically divided into two categories—nonstarchy and starchy. Eat a variety of vegetables for lots of different nutrients. Fresh vegetables are great.

Frozen and canned are good choices too and can be more affordable and last longer— just check the sodium content. Fruits can be a great choice when you have diabetes. They contain carbohydrates about 15 g per serving and also lots of nutrients. Fruit also delivers fiber to help minimize blood sugar spikes.

Don't shy away from frozen fruits, either. They are generally harvested at the peak of the growing season, so they are equally as nutritious as fresh produce. And because they're frozen, you don't have to worry about them spoiling as quickly.

If you've got room in your freezer, purchase the bags in bulk when they are on sale. Frozen fruits are great in smoothies or thawed in oatmeal or yogurt. Buying dried beans in bulk makes them one of the cheapest healthy foods you can eat. Beans , lentils , and other pulses are great sources of dietary fiber and protein.

The high fiber content of foods in the pulse family means that the digestive tract absorbs fewer carbohydrates than it does from low fiber, high carbohydrate foods. This means that these foods are excellent carbohydrate choices for individuals with diabetes. People can also use them in place of meat or cheese.

Learn more about the health benefits of beans here. Fruit can have a high sugar content, but the sugar in whole fruit does not count toward free sugars. Therefore, people with diabetes should not avoid fruit.

The following fruits make solid additions to the diet of anyone who has type 2 diabetes, thanks to their low glycemic load:. Learn more about fruit and diabetes here. Whole grains can be an effective way for people with diabetes to manage their blood glucose levels, since they often have a lower glycemic index.

People should avoid bleached and refined carbohydrates, such as white bread and white pasta , and instead choose some of the following when consuming grains:. Whole grains will also leave a person feeling full longer and can have more flavor than highly processed carbohydrates.

Dairy products contain essential nutrients, including calcium and protein. Some research suggests that dairy has a positive effect on insulin secretion in some individuals with type 2 diabetes. Learn about the best type of milk for diabetes here.

Like high fiber and high fat foods, proteins are slow to digest and cause only mild increases in blood sugar. The following are some good sources of protein to choose from:. Learn more about plant-based proteins here.

To make a vinaigrette, whisk together equal amounts of olive oil and balsamic or another vinegar and add salt, pepper, mustard, and herbs to taste. Barbecue sauces, ketchup, and certain salad dressings may also be high in fat, sugar, or both, so it is necessary to check the nutrition facts label before buying any of these products.

People with type 2 diabetes can have desserts, but they should be mindful of portion sizes and of how often they consume these foods. The following are some low calorie or low carbohydrate dessert options that have less of an impact on blood sugar levels than regular desserts:.

Fruit-based desserts — such as homemade fruit salad without added sugar, or mixed summer fruits — can be a tasty and healthy way to finish a meal. Learn about sweets and desserts for people with diabetes here.

A person with diabetes will need to manage their sugar intake. Sugar alcohols are one example of this. Manufacturers often use these low calorie sweeteners in sugar-free chewing gum, candy, ice cream, and fruit spreads. Common sugar alcohols include:. A person may wish to opt for sugar substitutes.

In most cases, a serving of a sugar substitute will have little impact on blood glucose levels. Learn more about the best sweeteners for people with diabetes here. Learn more snack ideas for people with diabetes here.

Therefore, it is important to account for these as one would for food. Here are a few options a person with diabetes may wish to consider:.

Learn why doctors may not recommend diet soda for people with diabetes here. People with type 2 diabetes should limit or avoid the same foods that are less healthy for individuals without the condition. They should also avoid foods that cause considerable blood sugar fluctuations.

A person following a low or very low carbohydrate meal plan should avoid consuming large amounts of:. More specifically, people should limit their intake of:. It is also advisable to avoid low fat products that have replaced fat with sugar.

Fat-free yogurt is a good example. People living with prediabetes or type 2 diabetes can try swapping some foods for healthier versions. This may include choosing whole grain rice, pasta, or bread or replacing fried potatoes with baked potatoes. Cooking food at home is usually the best option, as it allows people to avoid the added sugars that are present in many ready-made food items.

Learn more about foods to avoid with diabetes here. Food packaging can be confusing. Enjoying your meals while making healthy choices is all about balance. In general, lean toward non-starchy veggies, fruits, legumes, nuts, seeds and whole grains.

Foods high in fiber are often a good choice. Tackling a sweet tooth with diabetes can be a challenge and some artificial sweetners can scratch the itch. But be careful not to overdo it. A small sprinkle here and there should be fine, though. Going out to eat is also one of the great food experiences.

With a little planning, you can enjoy a nice meal out without worrying about your blood sugar. The first step is timing. You probably know by now what time your body needs food, so plan to be at the restaurant and ordering by then.

Also, watch out for those code words on the menu that can really throw your diet for a loop. Some people need to watch calories, while others count saturated fats.