Table of ContentsView AllTable of ContentsFatty FishLeafy GreensAvocadosEggsChia SeedsBeansGreek YogurtNutsBroccoliExtra-Virgin Olive OilFlaxseedsVinegarStrawberriesGarlicSquashShirataki NoodlesCreating a Meal Plan
Table of ContentsView All
View All
Table of Contents
Fatty Fish
Leafy Greens
Avocados
Eggs
Chia Seeds
Beans
Greek Yogurt
Nuts
Broccoli
Extra-Virgin Olive Oil
Flaxseeds
Vinegar
Strawberries
Garlic
Squash
Shirataki Noodles
Creating a Meal Plan
People who havediabetesneed to make careful choices in which foods they do anddo not eatto prevent spikes in their blood sugar. It’s also important to eat foods that help prevent diabetes complications like heart disease.
This article will cover the best foods for someone with type 1 or type 2 diabetes and talk about different diabetic meal plans.
SeventyFour / Getty Images
Fatty fish are known for reducing heart disease and inflammation due to their highomega-3 fatty acidcontent.
Fishthat contain high amounts of omega-3 are salmon, sardines, herring, mackerel, albacore tuna, and trout. To avoid excess calories, these fish should be cooked without breading and not fried.
The American Diabetes Association (ADA) recommends that people with diabetes eat fatty fish two times per week.Some people may choose to take an omega-3 supplement. However, the ADA reports that supplements do not show a benefit to people with diabetes.
Leafy green vegetables are a healthy choice for anyone. Someone with diabetes will benefit from these nutrient-densecarbohydratesthat contain vitamins and minerals with minimal effect on their blood sugar.
Examples of leafy greens include spinach, kale, and collard greens. They containvitamins A, C, E, and K, and iron, potassium, and calcium.They can be eaten raw in a salad or added to smoothies or soups.
Avocadosare a type of monounsaturated fat. These fats are considered healthy and have a protective effect on the heart. They also lowerlow-density lipoprotein (LDL)cholesterol. People with diabetes may tend to focus on carbohydrates and sugars, but consuming a heart-healthy diet is also an important part of their overall health.
Avocados, like all types of fat, are high in calories and should be eaten in moderation.
Avocados are high in fiber and low in sugar. As a result, people who eat them won’t get a blood sugar spike, will stay full. One avocado contains:
Eggsare a nutrient-packed food high in protein and vitamins. They can be eaten in many different ways.
A 2019 study showed that people with diabetes who ate eggs along with a very low carbohydrate breakfast were better able to control their blood throughout the day.
Chia seedshave become popular because of their nutrition content and for the many ways they can be used. An ounce of chia seeds contains 138 calories, 4.7 g of protein, 12 g of carbohydrates, and almost 10 g of fiber. The seeds also contain numerous vitamins and minerals like calcium, iron, andmagnesium.
People with diabetes may benefit from adding chia seeds to their diet. A 2017 study found chia seeds improved health in three ways. They improved weight loss and obesity-related risk factors and sustained good blood sugar levels.
Healthier (More Nutritious) Snacks With Diabetes
Beans are a wonderful food for people with diabetes. They are easy to prepare and provide minerals, vitamins, and fiber.
One of the greatest benefits is that one-half cup of beans equals the same amount ofproteinas a 1 ounce of meat but does not contain thesaturated fatin meat.
Research also supports the consumption of beans in people with diabetes. It was found that regular bean consumption reduced the risks associated with type 2 diabetes and improved blood sugar control.
Greek yogurtis a thicker, more dense version of regular yogurt. It can be a good diet addition for people with diabetes.
Greek yogurtis a good source ofvitamin Dand calcium. It is also very high in protein, with 20 g of protein in 7 ounces of Greek yogurt.It contains carbohydrates, which should be taken into account. However, Greek yogurts are available that are low fat and have minimal added sugars.
Nuts are a heart-healthy food.Walnutsare a good source of omega-3 fatty acids.Walnuts, in particular, are also high in protein, magnesium, andiron.
A 2018 study found that a diet that included walnuts lowered the incidence of diabetes.
Broccoliis a non-starchy vegetable that contains phytochemicals,fiber, andvitamins. It is low-carb and low-calorie, which means people with diabetes can fully enjoy this food without worry.
Extra-virgin olive oilis a popular cooking oil for many reasons. It is a monounsaturated fat and has been found to have a protective effect on the heart and lowersLDL cholesterol.
A 2017 study discussed how extra-virginolive oilcan prevent and manage diabetes.Further research is needed to understand the relationship between diabetes and extra-virgin olive oil.
Flaxseed, like olive oil, is a polyunsaturated fat and is a good source of omega-3 and omega-6 fatty acids.People who have diabetes can benefit from flaxseed in several ways. When consumed, flaxseed works as an antioxidant, lowers cholesterol, and maintains normal blood sugar levels.
Research supports eating flaxseed if you have diabetes. A small 2022 study found eating flaxseed before a complex carbohydrate breakfast decreases post-breakfastblood sugar spikes.
An article review found vinegar consumption for eight to 12 weeks caused a small decrease inA1Clevels (which indicates average blood sugar over the past two to three months).
Strawberries are a favorite food for people with diabetes for a good reason. These sweet berries are full of vitamins,antioxidants, and fiber.It can be hard to control the urge to eat sweets, but snacking on a few strawberries can fulfill that sweet tooth.
The vitamins and minerals found in strawberries include vitamin C,potassium, and magnesium.Antioxidants found in strawberries work to prevent or slow down some types of cell damage.
Garlic is a flavored vegetable easily found in grocery stores and prepared foods. Garlic has been widely studied for its effects on the heart and cardiovascular system. Some research supports its use in loweringblood pressureandcholesterol.It is now being studied for its benefits in people with diabetes.
An article review examined how garlic changed blood sugars in people with type 2 diabetes. It showed an improvement in blood sugar control at two and 24 weeks.However, further research is needed to support the findings.
There are many types of squash, but all squash are starchy vegetables that are low incaloriesand filling when added to a meal.
Squash contains antioxidants,fiber, vitamin C, potassium, and magnesium.It’s a good addition to anyone’s diet, including those with diabetes.
Shirataki noodles are almost zero-calorie Japanese noodles made from the konjac plant. These noodles are often used as a substitute for regular pasta noodles for people looking to cut back on carbs and calories.
They are a good choice for people with diabetes due to their low carbohydrate count andsoluble fiber.Shirataki noodles will help people feel full without spiking blood sugar.
Is Nopal Good for Diabetes?
How to Create a Diabetes Diet Meal Plan
There isn’t one diabetes diet meal plan that works for everyone. A healthcare provider will work with a person with diabetes to come up with a plan that includes when and how much should be eaten.
Plate Method
The plate method is adiabetesmeal-planning tool that helps manage portions and prioritize nutrient-filled vegetables.
To follow the plate method, use a 9-inch dinner plate. Fill half the plate withnon-starchy vegetableslike salad, broccoli, or green beans. Fill one-quarter of the plate with lean protein. Fill the remaining quarter of the plate with carbs.
Glycemic Index
Theglycemic indexis a measurement that tells how quickly food makes blood sugar rise. A low glycemic index food will cause blood sugar to rise slowly, whereas a high glycemic index food will cause blood sugar to rise fast.
Not all carbohydrates raise blood sugar in the same way. Theglycemic indexis helpful in learning which carbs to avoid or eat sparingly. High glycemic index foods include:
Low glycemic index foods include:
Carb Counting
Carb countinglooks at how many grams of carbs are in each meal. People withtype 1 diabetesdo not make insulin, therefore they need to take an insulin injection with each meal. The amount of insulin needed will depend on how many carbs they consume so it’s important to keep a detailed record.
People with type 2 diabetes will also need to be conscious of their carbohydrate intake. However, they may or may not take mealtime insulin and may not need to keep a detailed record of their carb consumption.
Summary
People who have diabetes need to watch which foods they eat to prevent spikes in their blood sugar. It’s crucial to eat heart-healthy food to prevent diabetes-related complications like heart disease. Working with a healthcare provider to determine the best diabetes meal planning can help manage blood sugar levels and overall health.
25 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association.Diabetes superstar foods: taking charge of your health through food.American Diabetes Association.Lifestyle management: standards of medical care in diabetes—2019.Diabetes Care. 2019;42:S46-S60. doi:10.2337/dc19-S005American Diabetes Association.Fats.Department of Agriculture.Avocados, raw, all commercial varieties.Chang CR, Francois ME, Little JP.Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.The American Journal of Clinical Nutrition. 2019;109(5):1302-1309. doi:10.1093/ajcn/nqy261Department of Agriculture.Seeds, chia seeds, dried.Vuksan V, Jenkins AL, Brissette C, et al.Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: a double-blind randomized controlled trial.Nutrition, Metabolism and Cardiovascular Diseases. 2017;27(2):138-146. doi:10.1016/j.numecd.2016.11.124Bielefeld D, Grafenauer S, Rangan A.The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: a systematic literature review of randomised controlled trials.Nutrients. 2020;12(7):2123. doi:10.3390/nu12072123Department of Agriculture.Yogurt, Greek, plain, lowfat.Gomes AC, Bueno AA, de Souza RGM, Mota JF.Gut microbiota, probiotics and diabetes.Nutr J. 2014;13(1):60. doi:10.1186/1475-2891-13-60Department of Agriculture.Nuts, walnuts, english.Arab L, Dhaliwal SK, Martin CJ, Larios AD, Jackson NJ, Elashoff D.Association between walnut consumption and diabetes risk in NHANES.Diabetes Metabolism Res. 2018;34(7):e3031. doi:10.1002/dmrr.3031American Diabetes Association.Benefits of non-starchy vegetables for blood glucose control.Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H.Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.Nutr & Diabetes. 2017;7(4):e262-e262. doi:10.1038%2Fnutd.2017.12Prasad K, Dhar A.Flaxseed and diabetes.CPD. 2015;22(2):141-144. doi:10.2174/1381612822666151112151230Moreira FD, Reis CEG, Welker AF, Gallassi AD.Acute flaxseed intake reduces postprandial glycemia in subjects with type 2 diabetes: a randomized crossover clinical trial.Nutrients. 2022;14(18):3736. doi:10.3390/nu14183736Siddiqui FJ, Assam PN, de Souza NN, Sultana R, Dalan R, Chan ESY.Diabetes control: is vinegar a promising candidate to help achieve targets?J Evid Based Complementary Altern Med. 2018;23. doi:10.1177%2F2156587217753004Department of Agriculture.Strawberries, raw.Bayan L, Koulivand PH, Gorji A.Garlic: a review of potential therapeutic effects.Avicenna J Phytomed. 2014;4(1):1-14.Wang J, Zhang X, Lan H, Wang W.Effect of garlic supplement in the management of type 2 diabetes mellitus (T2dm): a meta-analysis of randomized controlled trials.Food & Nutrition Research. 2017;61(1):1377571. doi:10.1080%2F16546628.2017.1377571Department of Agriculture.Squash, winter, acorn, raw.Department of Agriculture.Organic spaghetti konjac shirataki pasta.Centers for Disease Control and Prevention.Diabetes meal planning.MedlinePlus.Glycemic index and diabetes.American Diabetes Association.Carb counting and diabetes.
25 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association.Diabetes superstar foods: taking charge of your health through food.American Diabetes Association.Lifestyle management: standards of medical care in diabetes—2019.Diabetes Care. 2019;42:S46-S60. doi:10.2337/dc19-S005American Diabetes Association.Fats.Department of Agriculture.Avocados, raw, all commercial varieties.Chang CR, Francois ME, Little JP.Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.The American Journal of Clinical Nutrition. 2019;109(5):1302-1309. doi:10.1093/ajcn/nqy261Department of Agriculture.Seeds, chia seeds, dried.Vuksan V, Jenkins AL, Brissette C, et al.Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: a double-blind randomized controlled trial.Nutrition, Metabolism and Cardiovascular Diseases. 2017;27(2):138-146. doi:10.1016/j.numecd.2016.11.124Bielefeld D, Grafenauer S, Rangan A.The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: a systematic literature review of randomised controlled trials.Nutrients. 2020;12(7):2123. doi:10.3390/nu12072123Department of Agriculture.Yogurt, Greek, plain, lowfat.Gomes AC, Bueno AA, de Souza RGM, Mota JF.Gut microbiota, probiotics and diabetes.Nutr J. 2014;13(1):60. doi:10.1186/1475-2891-13-60Department of Agriculture.Nuts, walnuts, english.Arab L, Dhaliwal SK, Martin CJ, Larios AD, Jackson NJ, Elashoff D.Association between walnut consumption and diabetes risk in NHANES.Diabetes Metabolism Res. 2018;34(7):e3031. doi:10.1002/dmrr.3031American Diabetes Association.Benefits of non-starchy vegetables for blood glucose control.Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H.Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.Nutr & Diabetes. 2017;7(4):e262-e262. doi:10.1038%2Fnutd.2017.12Prasad K, Dhar A.Flaxseed and diabetes.CPD. 2015;22(2):141-144. doi:10.2174/1381612822666151112151230Moreira FD, Reis CEG, Welker AF, Gallassi AD.Acute flaxseed intake reduces postprandial glycemia in subjects with type 2 diabetes: a randomized crossover clinical trial.Nutrients. 2022;14(18):3736. doi:10.3390/nu14183736Siddiqui FJ, Assam PN, de Souza NN, Sultana R, Dalan R, Chan ESY.Diabetes control: is vinegar a promising candidate to help achieve targets?J Evid Based Complementary Altern Med. 2018;23. doi:10.1177%2F2156587217753004Department of Agriculture.Strawberries, raw.Bayan L, Koulivand PH, Gorji A.Garlic: a review of potential therapeutic effects.Avicenna J Phytomed. 2014;4(1):1-14.Wang J, Zhang X, Lan H, Wang W.Effect of garlic supplement in the management of type 2 diabetes mellitus (T2dm): a meta-analysis of randomized controlled trials.Food & Nutrition Research. 2017;61(1):1377571. doi:10.1080%2F16546628.2017.1377571Department of Agriculture.Squash, winter, acorn, raw.Department of Agriculture.Organic spaghetti konjac shirataki pasta.Centers for Disease Control and Prevention.Diabetes meal planning.MedlinePlus.Glycemic index and diabetes.American Diabetes Association.Carb counting and diabetes.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Diabetes Association.Diabetes superstar foods: taking charge of your health through food.American Diabetes Association.Lifestyle management: standards of medical care in diabetes—2019.Diabetes Care. 2019;42:S46-S60. doi:10.2337/dc19-S005American Diabetes Association.Fats.Department of Agriculture.Avocados, raw, all commercial varieties.Chang CR, Francois ME, Little JP.Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.The American Journal of Clinical Nutrition. 2019;109(5):1302-1309. doi:10.1093/ajcn/nqy261Department of Agriculture.Seeds, chia seeds, dried.Vuksan V, Jenkins AL, Brissette C, et al.Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: a double-blind randomized controlled trial.Nutrition, Metabolism and Cardiovascular Diseases. 2017;27(2):138-146. doi:10.1016/j.numecd.2016.11.124Bielefeld D, Grafenauer S, Rangan A.The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: a systematic literature review of randomised controlled trials.Nutrients. 2020;12(7):2123. doi:10.3390/nu12072123Department of Agriculture.Yogurt, Greek, plain, lowfat.Gomes AC, Bueno AA, de Souza RGM, Mota JF.Gut microbiota, probiotics and diabetes.Nutr J. 2014;13(1):60. doi:10.1186/1475-2891-13-60Department of Agriculture.Nuts, walnuts, english.Arab L, Dhaliwal SK, Martin CJ, Larios AD, Jackson NJ, Elashoff D.Association between walnut consumption and diabetes risk in NHANES.Diabetes Metabolism Res. 2018;34(7):e3031. doi:10.1002/dmrr.3031American Diabetes Association.Benefits of non-starchy vegetables for blood glucose control.Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H.Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.Nutr & Diabetes. 2017;7(4):e262-e262. doi:10.1038%2Fnutd.2017.12Prasad K, Dhar A.Flaxseed and diabetes.CPD. 2015;22(2):141-144. doi:10.2174/1381612822666151112151230Moreira FD, Reis CEG, Welker AF, Gallassi AD.Acute flaxseed intake reduces postprandial glycemia in subjects with type 2 diabetes: a randomized crossover clinical trial.Nutrients. 2022;14(18):3736. doi:10.3390/nu14183736Siddiqui FJ, Assam PN, de Souza NN, Sultana R, Dalan R, Chan ESY.Diabetes control: is vinegar a promising candidate to help achieve targets?J Evid Based Complementary Altern Med. 2018;23. doi:10.1177%2F2156587217753004Department of Agriculture.Strawberries, raw.Bayan L, Koulivand PH, Gorji A.Garlic: a review of potential therapeutic effects.Avicenna J Phytomed. 2014;4(1):1-14.Wang J, Zhang X, Lan H, Wang W.Effect of garlic supplement in the management of type 2 diabetes mellitus (T2dm): a meta-analysis of randomized controlled trials.Food & Nutrition Research. 2017;61(1):1377571. doi:10.1080%2F16546628.2017.1377571Department of Agriculture.Squash, winter, acorn, raw.Department of Agriculture.Organic spaghetti konjac shirataki pasta.Centers for Disease Control and Prevention.Diabetes meal planning.MedlinePlus.Glycemic index and diabetes.American Diabetes Association.Carb counting and diabetes.
American Diabetes Association.Diabetes superstar foods: taking charge of your health through food.
American Diabetes Association.Lifestyle management: standards of medical care in diabetes—2019.Diabetes Care. 2019;42:S46-S60. doi:10.2337/dc19-S005
American Diabetes Association.Fats.
Department of Agriculture.Avocados, raw, all commercial varieties.
Chang CR, Francois ME, Little JP.Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.The American Journal of Clinical Nutrition. 2019;109(5):1302-1309. doi:10.1093/ajcn/nqy261
Department of Agriculture.Seeds, chia seeds, dried.
Vuksan V, Jenkins AL, Brissette C, et al.Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: a double-blind randomized controlled trial.Nutrition, Metabolism and Cardiovascular Diseases. 2017;27(2):138-146. doi:10.1016/j.numecd.2016.11.124
Bielefeld D, Grafenauer S, Rangan A.The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: a systematic literature review of randomised controlled trials.Nutrients. 2020;12(7):2123. doi:10.3390/nu12072123
Department of Agriculture.Yogurt, Greek, plain, lowfat.
Gomes AC, Bueno AA, de Souza RGM, Mota JF.Gut microbiota, probiotics and diabetes.Nutr J. 2014;13(1):60. doi:10.1186/1475-2891-13-60
Department of Agriculture.Nuts, walnuts, english.
Arab L, Dhaliwal SK, Martin CJ, Larios AD, Jackson NJ, Elashoff D.Association between walnut consumption and diabetes risk in NHANES.Diabetes Metabolism Res. 2018;34(7):e3031. doi:10.1002/dmrr.3031
American Diabetes Association.Benefits of non-starchy vegetables for blood glucose control.
Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H.Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.Nutr & Diabetes. 2017;7(4):e262-e262. doi:10.1038%2Fnutd.2017.12
Prasad K, Dhar A.Flaxseed and diabetes.CPD. 2015;22(2):141-144. doi:10.2174/1381612822666151112151230
Moreira FD, Reis CEG, Welker AF, Gallassi AD.Acute flaxseed intake reduces postprandial glycemia in subjects with type 2 diabetes: a randomized crossover clinical trial.Nutrients. 2022;14(18):3736. doi:10.3390/nu14183736
Siddiqui FJ, Assam PN, de Souza NN, Sultana R, Dalan R, Chan ESY.Diabetes control: is vinegar a promising candidate to help achieve targets?J Evid Based Complementary Altern Med. 2018;23. doi:10.1177%2F2156587217753004
Department of Agriculture.Strawberries, raw.
Bayan L, Koulivand PH, Gorji A.Garlic: a review of potential therapeutic effects.Avicenna J Phytomed. 2014;4(1):1-14.
Wang J, Zhang X, Lan H, Wang W.Effect of garlic supplement in the management of type 2 diabetes mellitus (T2dm): a meta-analysis of randomized controlled trials.Food & Nutrition Research. 2017;61(1):1377571. doi:10.1080%2F16546628.2017.1377571
Department of Agriculture.Squash, winter, acorn, raw.
Department of Agriculture.Organic spaghetti konjac shirataki pasta.
Centers for Disease Control and Prevention.Diabetes meal planning.
MedlinePlus.Glycemic index and diabetes.
American Diabetes Association.Carb counting and diabetes.
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