Diabetes is one of the diseases that is commonly found in every other individual. According to the research of the World Health Organization (WHO), around 830 million people are diagnosed with diabetes in the world.
People often start to panic when they get to know that they have diabetes. However, diabetes can be treated and controlled by focusing on your diet.
For people who are diagnosed with diabetes, it is significant to add diabetes-friendly foods, fruits and snacks to their daily meals.Â
In this blog, we have created a list of diabetes-friendly foods that you must add to your diet. It will help you control and lower your blood sugar level.
21 Diabetes-Friendly Foods You Must Eat
When you have diabetes, you have very limited food options to eat. Here are some healthy foods that must be added to your plate.
Here is the list of the best diabetic friendly foods
1. Chia Seeds
Chia seeds are the edible seeds and the best food for managing diabetes. It includes omega-3 fatty acids, fibre and protein. Chia seeds help reduce the risk of insulin resistance, improve heart health, and prevent an increase in blood sugar.
It can be consumed by making chia seeds smoothies or chia seeds pudding. You can also eat it with yoghurt.
2. Cinnamon
Cinnamon is generally a spice but it has a natural ability to control and lower blood sugar levels. The cinnamon sticks decline insulin resistance. It has blood sugar-lowering properties which improves glucose uptake.
Diabetics must include cinnamon sticks in their daily meals. Cinnamon can be used in powder form, for example, sprinkled over yoghurt and oatmeal.
3. Bitter gourd
Bitter gourd is a medicine for diabetics. It is vital for people with diabetes to add bitter gourd to at least one meal a day. Its compounds, such as quarantine, increase insulin secretion and improve pancreas function.
Consuming fresh bitter gourd drink on an empty stomach will significantly lower your blood sugar level.
4. Turmeric
Turmeric is an anti-inflammatory and immune-boosting spice. It contains an active component, curcumin, which helps manage diabetes. Turmeric decreases all diabetes-related complications.
If you are diagnosed with type 2 diabetes or are a pre-diabetic, turmeric will help you reduce inflammation and improve insulin sensitivity.
5. Avocado
Avocado is rich in healthy fats, high in fibre, and low in carbohydrates. It is said that avocado is a brilliant snack for people who are diagnosed with diabetes. it is the best diabetes-friendly foods.
According to the 2019 Adventists Health Study -2, consuming avocado is also beneficial in weight loss and lowering body mass index (BMI).
Avocados consist of significant properties, which help prevent and control diabetes.
Yoghurt, often overlooked in daily meals, is a significant diabetic-friendly food. It not only controls blood sugar levels but also helps you in fast weight loss.
6. Yogurt
Yogurt, often overlooked in daily meals, is a significant diabetic-friendly food. It not only controls blood sugar levels but also helps you in fast weight loss.
Having at least 2 cups of yogurt in a day will help you fulfil the protein, probiotic and calcium deficiency. Unsweetened yogurt is a nutrient-dense breakfast option.
7. Quinoa
Quinoa has high fibre content and low glycemic index. It is advantageous for diabetic people because it contains proteins, minerals and antioxidants. Quinoa is very helpful in managing blood sugar levels.
Since it is gluten-free, diabetics can add quinoa to their everyday meals. Quinoa is the best alternative to wheat as well as great diabetes-friendly foods.
8. Blueberries
Blueberries are a good source of antioxidants, vitamins and fibres. It improves insulin sensitivity.
It can process glucose efficiently which supports controlling blood sugar levels. Blueberries are good for heart health as well.
If you have type 2 diabetes, blueberries will keep your blood sugar level under control.
9. Nuts
Nuts are a significant diabetic-friendly food. They help improve the heart health of diabetic people.
Eating nuts like almonds, walnuts, pistachios, hazelnuts and so on plays a fundamental role in controlling blood sugar levels.
They are also helpful in maintaining blood glucose levels and weight management.
Flaxseeds contain fibre, omega-3 fats and various other plant compounds. Everyone must consume flax seeds because they not only lower diabetes but also reduce heart risk.
10. Flaxseeds
It also improves glycemic control in diabetes type 2 and prediabetes. FLaxseeds is a great diabetic-friendly food that you can eat and control the spike in the blood sugar level.
11. Extra Virgin Olive Oil
Extra Virgin Olive oil has monounsaturated fats that make it a great diabetes-friendly foods. It minimizes the risk of developing diabetes as well as enables your body to process the sugar in your food.
It also helps prevent diabetes-related complications like stroke and heart disease. Adding extra virgin olive oil to your diet will make you feel fuller for a longer time.
12. Broccoli
Experts say that diabetics should consume low-carb meals because they control blood sugar levels, broccoli is one of the greatest diabetic-friendly foods. It contains approx 7 grams of carbohydrates and a glycemic index of 15.
It is one of the most nutritious vegetables. Broccoli is loaded with various healthy compounds that will assist you in managing diabetes.
13. Beans
Beans contain ample diabetic-specific benefits. They are high in fibre and protein and low glycemic index.
According to the American Diabetes Association, people with diabetes should add dried beans such as kidney beans, soybeans, black beans, pinto beans etc to their meals.
As beans are low in glycemic index, they will help you to control and manage blood sugar levels. Rather than consuming starchy food, diabetics can add beans to their everyday diet.
14. Eggs
Eggs are vital for managing blood sugar levels because they are a good source of high-quality protein. Diabetics can consume up to 6 to 12 eggs a week.
If you are a vegetarian, you can avoid eating eggs.
15. Leafy greens
Leafy Greens are significant for diabetics. Adding leafy greens like spinach, salads, stews, collards, soups etc to your everyday diet will help in the better management of diabetes.
They contain various minerals and vitamins including vitamin C.
16. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are beneficial for heart health. These healthy fats help reduce inflammation and lower the risk of heart disease, which is a common concern for people with diabetes.
They also have a low glycemic index (GI), meaning they do not cause significant spikes in blood sugar levels. Additionally, their high protein content helps maintain muscle mass and keeps blood sugar levels stable by slowing digestion.
17. Sweet Potatoes
Unlike regular potatoes, sweet potatoes have a lower glycemic index and are rich in fibre, which helps regulate blood sugar levels. They contain complex carbohydrates that are digested slowly, preventing sudden spikes in glucose.
Sweet potatoes are also packed with antioxidants like beta-carotene, which support overall health and reduce the risk of diabetes-related complications.
Their high vitamin C and potassium content further contribute to better blood pressure control, an essential factor in diabetes management.
18. Lentils
Lentils are a great plant-based source of protein and fibre, making them an excellent food choice for diabetics. The high fibre content in lentils slows digestion, preventing rapid increases in blood sugar levels.
They also contain resistant starch, which helps improve insulin sensitivity. Lentils are rich in essential nutrients such as folate, iron, and magnesium, which contribute to overall metabolic health.
Since they are low in fat and high in plant-based protein, they can help with weight management, a crucial aspect of diabetes control.
19. Chickpeas
Chickpeas are a powerhouse of fibre and protein, which aid in blood sugar regulation. Their low glycemic index ensures that they do not cause sharp spikes in blood glucose levels. It contain complex carbohydrates that break down slowly, providing sustained energy and reducing insulin resistance.
They are also packed with important vitamins and minerals like magnesium, potassium, and B vitamins, which support heart health and help regulate blood pressure—two key concerns for diabetics.
20. Oats
Oats are a highly beneficial food for people with diabetes due to their high soluble fibre content, specifically beta-glucan. This type of fibre slows down digestion, leading to a gradual release of glucose into the bloodstream, which helps stabilize blood sugar levels.
They have a low-to-moderate glycemic index and help improve insulin sensitivity. They are also great for heart health, as they help lower cholesterol levels and support overall cardiovascular function, reducing the risk of complications associated with diabetes.
21. Cow Milk
Cow milk, particularly low-fat or skim milk, is a good source of protein and essential nutrients like calcium, vitamin D, and potassium. The protein in milk helps slow the absorption of carbohydrates, preventing sudden spikes in blood sugar.
Additionally, dairy products have been linked to improved insulin sensitivity, which is beneficial for diabetes management. Choosing unsweetened and lower-fat versions ensures that milk remains a healthy addition to a diabetic-friendly diet without adding excessive saturated fats or sugars.
Final Words
If diabetes is not managed properly, it may amplify the risk of multiple serious conditions. Eating diabetic-friendly food can help you control and manage diabetes.
For diabetic people, it is important to prepare a diet chart to keep a record of your blood sugar level.
