Good news! You can eat delicious and exciting foods and manage your diabetes well. If you’re struggling to step outside of the box of cookie-cutter meals, take a look at this resource of 100 foods you can eat on a diabetic diet. And trust us: A lot of these foods are delicious.
Vegetables Good for Diabetes
Nothing rounds out a meal on a diabetic diet like a heaping helping of vegetables. While starchy vegetables aren’t off-limits for you, you want to focus on eating the non-starchy options.
1. Broccoli
Fiber helps your body to slow down as it absorbs sugar. Broccoli is a high fiber food, with 2.6 grams in a single serving.
2. Green onions
3. Brussels sprouts
Just don’t forget to invite me over when you try this Roasted Brussels Sprouts with Lemon and Parmesan recipe.
4. Red peppers
5. Bell peppers
6. Mushrooms
With a variety of vitamins and minerals, including iron, vitamin D, and potassium, there’s no excuse not to give these fungi a chance.
7. Shallots
8. Garlic
9. Radishes
Throw them on a salad, slice them and use them in place of chips with dip, or create something truly magical like this Celery-Radish Salad with Chili and Lime
10. Asparagus
11. Celery
12. Eggplant
A staple in a Mediterranean diet, there are a lot of different ways to enjoy this vegetable, including roasted and topped with Za’atar Yogurt Sauce.
13. Zucchini
14. Spaghetti Squash
15. Onions
They are cooked with so frequently and sometimes their nutritional value gets overlooked. Calcium, vitamin C, vitamin A, and folate are just a few of the vitamins and minerals found in this vegetable.
16. Spinach
17. Arugula
18. Cauliflower
It’s being used in place of carbs that might not always fit well within a diabetic meal. Turn it into rice or roast it in olive oil to ramp up your vegetable intake.
19. Cabbage
20. Bok Choy
21. Mustard Greens
Vegetables are supposed to account for half of your plate on a diabetic diet, we recommend trying new veggies like mustard greens to avoid getting bored.
22. Bean Sprouts
23. Tomatoes
24. Sweet Potatoes
Although technically a starchy vegetable, sweet potatoes are high in fiber and vitamin A. For this reason, the American Diabetic Association has named them a superfood for diabetes.
Fruits Good for Diabetes
Contrary to popular belief, you don’t have to give up fruit completely if you’re diabetic. Instead, you’re looking for fruits with a lower glycemic index or smaller portions of fruits that have a higher glycemic index. Which fruits should you shop for?
25. Blueberries
Thanks to their fiber content, low carbohydrate count and the vitamins and antioxidants they provide, blueberries are called a “superfood” by the American Diabetic Association.
26. Raspberries
27. Blackberries
28. Strawberries
They’re a low-carb fruit with lots of flavor, making them a great addition to a high protein: Simple Healthy Berry Yogurt Parfait.
29. Cantaloupe
30. Watermelon
31. Apples
While apples might contain more sugar than berries, they bring a ton of fiber and nutrition to the table. Like with any other snack or meal, make sure you understand how much you can eat to fit within your suggested carb count for the day.
32. Pears
33. Plums
34. Grapefruit
The American Diabetic Association has a lot of good to say about including citrus fruits in your diet. Get the vitamin C and fiber you need to stay healthy by adding grapefruits to your shopping list.
35. Oranges
36.Lemons
Stay hydrated and boost your vitamin C intake with a Lemon Iced Tea.
37. Bananas
No fruits are off-limits for diabetics. Want to make sure you’re eating the right amount? The American Diabetic Association suggests ½ a cup as a part of a well-balanced plate.
38. Mango
39. Grapes
40. Papaya
Not sure what to do with this tropical fruit? Turn it into your favorite addition to Taco Tuesday with our Shrimp and Papaya Salsa
41. Cherries
Yes, you can have a cherry on top.
42. Figs
Protein
Whether you eat meat or you follow a plant-based diet, protein has an important place in your diet. Pay close attention to the nutrition facts associated with each option, avoiding overdoing it on unhealthy fats or missing the carbs present in plant-based proteins.
43. Ground beef
High in protein and flavor, beef is the foundation of many meals. Be sure you’re only eating this meat in moderation, the World Cancer Research Fund recommends no more than three servings of red meat a week.
44. Beef tenderloin
45. Strip steak
46. Chuck roast
Paired with veggies, a chuck roast makes for a hearty, home-cooked meal.
47. Chicken breasts
Poultry is a lean protein. Keep chicken breasts in your freezer or cook up in advance to toss on a salad for a quick, well-rounded meal.
48. Whole chicken
49. Ground chicken
It can be used in place of ground beef for a leaner protein option.
50. Ground turkey
51. Pork chops
Pork is another meat that is OK for diabetics in moderation; stick with no more than a few servings a week.
52. Bacon
Since this is a processed meat that is high in saturated fat, we recommended saving this delicious breakfast meat for an occasional treat.
53. Pork Loin
54. Salmon
High in omega-3 fatty acids, salmon is a fish many don’t eat as often as we should. The American Heart Association recommends aiming for two to three servings of fatty fish each week.
55. Albacore tuna
56. Cod
57. Tilapia
Low in fat and high in protein, tilapia makes for a great start when building a well-balanced dinner plate. One of our favorite diabetes-friendly recipes is the Mediterranean Fish with Vegetables.
58. Halibut
59. Flounder
60. Shrimp
Potassium, zinc, magnesium, iron, and selenium are just a few of the nutrients found in shrimp.
61. Canned sardines
62. Black beans
Thanks to their high fiber content, this plant-based protein is the perfect addition to a diabetic-friendly meal.
63. Lentils
64. Lima beans
65. Cannellini beans
We have a feeling you’re going to love this Slow-Cooker Italian White Bean Soup.
66. Kidney beans
67. Split peas
68. Pinto beans
They bring the protein to these nutritious Summer Veggie Tacos.
Fats
If you have a complicated relationship with fats, we totally understand. It can feel weird to try to eat more fat as part of a healthy diet but there are plenty of fats that are actually good for you. You’re looking to eat fewer saturated fats and avoid trans fats altogether. Here are the foods that will get you the healthy fats you’re looking for in a diabetic diet.
69. Avocados
These fruits contain health essentials, including potassium and fiber. Plus, eating avocados will assist your body in the task of absorbing fat-soluble vitamins like A, D, and E.
71. Avocado oil
72. Olives
73. Olive oil
It’s the base of a staple you’ll want to keep on hand, a healthy Simple Salad Dressing that could actually help you fight your diabetes.
74. Almonds
75. Walnuts
76. Cashews
They’re high in magnesium and potassium, loaded with filling, healthy fats, and delicious when roasted in chili powder and olive oil.
77. Pecans
78. Pistachios
Bring them to work as a snack between meals, or toss them into this Carrot Salad with Tahini and Chickpeas for a creative and nutritious side dish.
79. Peanuts
80. Peanut butter
High in fat, peanut butter has a moderate amount of protein, making it a great convenience food to keep on hand. Just make sure to take into account added sugars and carbohydrates when you include it in a diabetic diet.
81. Sesame seeds
82. Sesame seed oil
83. Canola oil
It gets a bad rap but actually contains little saturated fat. Because of this, it is a good option for cooking diabetic meals.
Dairy Products
Dairy products don’t have to be omitted entirely from a diabetic diet, but they should be consumed with care in moderate amounts. Many dairy products contain saturated and trans fats.
84. String cheese
Part-Skim Mozzarella String cheese is a low-fat cheese that has 6 grams of protein and pairs deliciously with whole wheat crackers or apple slices.
85. Feta cheese
87. Parmesan cheese
88. Cheddar cheese
Thanks to its sharp flavor, a little goes a long way. Sprinkles cheddar cheese on top of veggie-packed soups or plan to make a Kale, Apple, and Cheddar salad to pair with your next home-cooked meal.
89. Swiss cheese
90. Low-fat cottage cheese
91. Greek yogurt
It’s an excellent source of protein that is also meat-free. You can always top it with fruit for a snack, but we’re partial to savory recipes like this Twisted Greek Yogurt Salad.
92. Low-fat milk
Whole Grains
The right carbohydrates can help keep you full longer and aid you in the healthy management of your diabetes. When you’re in the grocery store, look for whole grains and skip refined carbohydrates with added sugars.
93. Rolled oats
They’re the foundational ingredient in this low sugar, high fiber, protein-packed Overnight Oats and Greek Yogurt Parfait.
94. Steel cut oats
95. Whole-grain cereals
96. Whole-grain bread
The American Diabetes Association recommends looking for a loaf of bread that has at least three grams of fiber in a single slice.
97. Whole-wheat pasta
98. Brown rice
Making the switch from white rice to brown rice can help reduce your risk of diabetes.
99. Quinoa
100. Barley
If this is your first experience with this healthy grain, you’ve got to try cooking Greek-inspired Fresh Artichokes with Barley and Tomatoes. Find out if diabetes and intuitive eating are a good match.
