The diabetes diet: the best foods to control diabetes

What should you eat if you have diabetes? If you’re confused because you’ve heard a lot of conflicting information, you’re not alone. Fortunately, the answer can be simple: Eat foods that don’t raise blood sugar very much, such as low-carbohydrate foods.¹

Although low-carb diets were routinely prescribed for people with diabetes more than 100 years ago — often with excellent results — recommendations to eat more carbs became the standard once insulin and diabetes medications were available.²

Although diabetes medications can temporarily slow the blood sugar rise, they cannot reverse the underlying problem.

Going back to the time-honored approach of eating low-carb foods can help control blood sugar in type 1 diabetes and potentially reverse type 2 diabetes, while reducing the need for medications.³

In this comprehensive guide, you’ll learn what are the best foods to eat if you have diabetes.

 

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1. The diabetes diet: what to eat and what to avoid

There are many delicious foods that you can and should enjoy on a low-carb diabetes diet. Here’s a list of the best foods to eat — and the ones to stay away from.

Foods to eat

Protein

• Meat of all types: ground beef, steak, roast beef, pork chops, ribs, sausage, bacon, chicken, turkey⁴
• Seafood of all types: fish, shrimp, scallops, oysters, clams, mussels, crab, lobster
• Canned fish of all varieties: tuna, salmon, sardines, anchovies
• Luncheon meat: ham, roast beef, pastrami, salami, pepperoni, turkey, chicken⁵
• Eggs⁶
• Tofu, edamame, tempeh⁷

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Full-fat dairy products⁸

• Cheese: all varieties⁹
• Greek yogurt, ricotta cheese, or cottage cheese (limit to one-half cup)¹⁰
• Butter, cream, whipping cream, ghee¹¹
• Sour cream and cream cheese

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Natural fats¹²

• Natural oils (olive oil, coconut oil, avocado oil, nut oils of all types)
• Lard
• Tallow
• Chicken fat (schmaltz)
• Duck fat
• Coconut milk
• Coconut cream (unsweetened)

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Vegetables

All non-starchy vegetables, including:

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Berries (limit to one-half cup per day)¹³

• Blackberries
• Raspberries
• Strawberries

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Nuts (limit for weight loss)¹⁴

• Almonds
• Brazil nuts
• Hazelnuts
• Macadamia nuts
• Pecans
• Peanuts
• Walnuts
• Coconut (unsweetened)

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Seeds

• Chia seeds
• Flaxseed
• Hemp seeds
• Sunflower seeds
• Pumpkin seeds
• Sesame seeds

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Condiments

• Herbs and spices (no added sugar)
• Hot sauce
• Mustard (plain)
• Tomato salsa (limit to 2 tablespoons)
• Soy sauce or tamari

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Beverages

• Water (still or sparkling)
• Coffee
• Tea
• Broth
• Dry wine (limit to 1 glass per day, consumed with a meal)¹⁵

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Foods to avoid

Avoiding any foods that aren’t on the list above can help prevent blood sugar elevations. This includes many foods that most people agree are not good for your health, like:

• Sugar in any form: white sugar, brown sugar, coconut sugar, honey, maple syrup, agave
• Cakes, pies, cookies, ice cream, candy, and other sweets
• Pizza, hamburgers and hot dogs, burritos, and similar foods
• White bread, white rice, pasta, and potatoes
• Soda, punch, sweetened tea and coffee, sweet alcoholic beverages
• Beer

However, there are also some foods on the “avoid” list that may surprise you, such as:

• Whole grains (cereal, pasta, bread, tortillas, rice)
• Sweet potatoes
• Corn
• Beans and lentils
• All fruit juice and most fruit (other than berries)

If you have diabetes, why should you avoid eating these foods — even those that are typically considered healthy? Because they can all raise blood sugar quite a lot, once they’ve been digested and absorbed by your body.¹⁶ Learn more about how different foods affect blood sugar

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Diabetes breakfast tips

A good diabetes breakfast needn’t be elaborate or time-consuming. In fact, it can even be skipped altogether if you’re not hungry.¹⁷

There’s also no rule that your first meal must contain traditional breakfast fare, like eggs. Although eggs are always an excellent choice, last night’s leftovers are great too — and a huge time saver on busy mornings.

Here are a few quick and easy breakfasts to get your day off to a good start:

Diabetes meal tips

What can you eat for lunch when sandwiches are off the table? How do you plan a balanced dinner without potatoes, pasta, or rice? No need to worry — the options are unlimited!

Little changes can make a big difference:

• Use lettuce in place of bread for sandwiches and burgers
• Shred cauliflower and pan-fry in oil to make cauliflower “rice” for a low-carb burrito bowl, or as a side dish for meat or fish
• Cut zucchini into spirals to make noodles, aka “zoodles”; saute in butter and garlic, then top with chicken or protein of choice
• Boil cauliflower until tender, then blend together with butter, cream, and salt to make mashed “faux-tatoes” as a side dish for turkey or other protein

Check out these delicious diabetes-friendly recipes:

Diabetes dessert tips

Although we don’t recommend it on a regular basis, occasionally enjoying a sugar-free dessert is entirely compatible with low-carb diabetes eating.

Unlike people who eat low-carb for weight loss alone, those with diabetes are at higher risk for blood sugar swings from conventional sweets — both from the sugar itself and the potential need to “manage” it with medications.¹⁸

Here are several delicious options for diabetes-friendly treats to enjoy every now and then: