The Best and Worst Foods for Diabetes: What to Eat and Avoid

The best food choices when you have diabetes are those that provide long-lasting energy, support heart health, and help prevent blood sugar spikes. Here are some of the top picks:

• Lean proteins – Foods like chicken without skin, fish, eggs, beans, and tofu keep you full, support muscle strength, and help slow down the rise in blood sugar after meals.
• Non-starchy vegetables – Spinach, broccoli, cauliflower, kale, peppers, and other non-starchy vegetables are low in carbs and calories but rich in fiber, vitamins, and minerals. They help steady blood sugar while boosting nutrition.
• Healthy fats – Avocado, nuts, seeds, and olive oil not only protect your heart but also keep you satisfied longer by slowing digestion.
• Whole grains – Oats, quinoa, barley, and brown or wild rice release energy slowly, thanks to their fiber content. But stick to moderate portions, since even healthy grains contain carbs.
• Low-sugar fruits – Berries, apples, oranges, and pears have natural sweetness, fiber, and important antioxidants without the high sugar load of some tropical fruits. As with whole grains, keep portions in check since they still contain natural sugar.

Some foods make it much harder to control blood sugar because they’re digested quickly, which can spike blood sugar. Many are also low in nutrition and may be loaded with unhealthy fats. If you’re aiming for better blood sugar balance, these are some of the worst foods for diabetes, so it’s best to limit or avoid them:

• Sugary drinks – Regular soda, sweet tea, and fruit juice cause an immediate sugar surge in your bloodstream without adding nutrition.
• Packaged snacks and desserts – Chips, cookies, candy, and pastries are typically high in sugar and unhealthy fats, which make diabetes harder to manage.
• Refined carbs – White bread, white rice, and sugary breakfast cereals lack fiber, leading to rapid spikes and crashes in blood sugar.
• Trans fats – Found in margarine, baked goods, and packaged snacks, these are among the worst fats for blood sugar management and heart health.
• Fried foods – Fried foods like French fries, onion rings, and chicken tenders are calorie-dense and high in fat, making weight control and blood sugar management more difficult.
• Processed meats – Hot dogs, bacon, and sausage are full of saturated fat and sodium, both of which raise heart disease risk, a major concern for people with diabetes.

You don’t have to give up all of your favorite foods if you have diabetes. Instead, focus on balance and simple swaps that make your meals more diabetes-friendly, such as:

• Use diabetes-friendly recipes that cut down on sugar and unhealthy fats but still deliver flavor.
• Opt for whole grains instead of refined carbs.
• Replace sugary drinks with water, sparkling water, or unsweetened tea.
• Snack on nuts, Greek yogurt, fresh berries, or veggies with hummus instead of chips or candy.
• Follow the plate method. Fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables.

When you stick to eating mostly foods from the best foods for diabetes list, it helps keep your blood sugar steadier and your body fueled. But if your diet includes a lot of choices on the list of the worst foods for diabetes, it can continuously cause spikes in blood sugar and increase your risk of complications from the disease over time. By making wise food choices, you’ll make managing diabetes easier while still enjoying satisfying meals.

For more tips on diabetic-friendly eating, check out these blogs:

• Low Carb Diet for Diabetics
• Heart Healthy Dessert Recipes to Enjoy on a Low Sugar Diet