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In fact, while it’s smart to steer clear of, say, the cookie and candy aisles at the supermarket when you have diabetes, there actually are very few foods you can’t safely toss into your cart.
Even so, it can take time to become a pro about what foods can contribute to a healthy diabetes diet. To make it easy, create a list of foods you and your family enjoy and post it on your fridge or enter it into your phone.
To get you started, here are the categories of foods that are key to healthy eating when you have diabetes and why, plus some top choices to put on your grocery list.
Basics of a Type 2 Diabetes Diet
Proteins
Although protein is an important macronutrient—essential for building, repairing, and maintaining the cells and tissues in the body—it has little effect on blood sugar levels. In general, most people, including those with type 2 diabetes, should get 15 percent to 20 percent of daily calories from protein—about 5 1/2 ounces of protein-rich food per day, according to the USDA Dietary Guidelines. (An exception would be people who have diabetic nephropathy, akidney diseasethat’s related to diabetes.)
Put these on the list:
Limit proteins that are high in saturated fat such as bacon, ham, hot dogs, and deli meats.
How Much Protein Should a Person With Diabetes Eat?
Non-starchy Vegetables
These are the veggies that won’t jack up blood glucose levels or contribute to weight gain. A good rule of thumb when planning meals, especially lunch and dinner, is to devote half the plate to vegetables. Non-starchy vegetables also make for great between-meal snacks, so plan on buying enough fresh or frozen vegetables to meet those needs.
Here are just some of the many non-starchy vegetables to put on the list:
Load Up on Non-starchy Vegetables
Starchy Vegetables
Althoughstarchy vegetableshave comparatively higher amounts of carbs and calories than non-starchy ones, as well as a higher glycemic index (meaning they raise blood sugar levels faster), there’s plenty of room for them in a diabetes-focused diet. In fact, theyshouldbe included, as they tend to be rich in nutrients, antioxidants, and fiber.
The key is moderation and avoiding fried versions (as in French fries) and to watch portions: A 1/2-cup serving of a starchy vegetable (cooked) comes to about 15 grams of carbs. If you’re using the plate method to measure portions, this is about a quarter of a 9-inch plate.
Some starchy vegetables to include on a grocery list:
Fruit
Fruit is naturally sweet, but because of the type of sugar it contains (fructose) and its high fiber content, most have a low glycemic index and can be an easy and nutritious way to satisfy a sweet tooth or round out a meal. Whichfruitand how much fruit you include in your daily diet will depend on the approach you’re taking to managing your diabetes, but in general, fruit can be eaten in exchange for other sources of carbs such as starches, grains, or dairy.
Fruit Servings Equal to 15 Grams of CarbsOne small piece of whole fruit1/2 cup frozen fruit1/2 cup canned fruit (packed in natural juice, not syrup)1/2 to 3/4 cup berries or cut-up melon1/3 to 1/2 cup fruit juice2 Tbsp dried fruit
Fruit Servings Equal to 15 Grams of Carbs
One small piece of whole fruit1/2 cup frozen fruit1/2 cup canned fruit (packed in natural juice, not syrup)1/2 to 3/4 cup berries or cut-up melon1/3 to 1/2 cup fruit juice2 Tbsp dried fruit
Top fruit choicesto include on your list:
Can You Eat Fruit With Diabetes?
Healthy Fats
The most important thing to consider when factoring fat into a diabetes-friendly diet is to limit saturated fat, which can cause blood cholesterol levels to soar. However, there are several types of healthy fats that actually help to lower cholesterol and should be included on your list.
Monounsaturated fats:
Polyunsaturated fats:
Omega-3 fatty acids:
Low-Fat Dairy
Although dairy foods contain carbs, they also are a prime source of calcium and vitamin D and should be part of a diabetes-friendly diet.
On your grocery list include:
Smart Snacking Tips for Diabetes
Beans and Legumes
The American Diabetes Association (ADA) regards beans as a “diabetes superfood: They’re rich in vitamins and minerals, and a half cup of beans provides as much protein as an ounce of meat (minus the saturated fat).”
You can buy beans dried and cook them yourself, but canned beans are fine too: Just be sure to rinse them well to remove excess sodium.
Add any dried or canned beans to your grocery list, including (but not limited to):
Whole Grains
Whole grains are an excellent source of fiber, which can play an important role in metabolizing carbohydrates and lowering cholesterol. They also are rich in magnesium, B vitamins, chromium, iron, and folate.
Put any of these on your list:
Choosing a Diabetes-friendly Breakfast Cereal
Diabetes-Specific Products
Of course, you may want to consider items made specifically to fit into a diabetes diet. Some possibilities to include on your grocery list include:
20 Easy Diabetic Dessert Recipes—No Cooking Required
How to Read a Nutrition Facts Label
Learning to interpret nutrition facts labelscan be the ticket to finding foods that will fit in with your diet as well as those you should limit or even rule out altogether. Note that theU.S. Food and Drug Administrationupdated the requirements for nutrition facts labels in 2016; as of January 1, 2020, all food manufacturers with more than $10 million in yearly sales must display labels that comply with the rules; smaller companies have until January 1, 2021, and those that produce single-ingredient sugars such as honey have until July 1, 2021, to update their labels.
Based on guidelines from the ADA, here’s what the fine print means as it pertains to dietary guidelines for diabetes:
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.Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet. Sept 5, 2017.McRae MP.Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses.J Chiropr Med. 2018 Mar; 17(1): 44–53. doi:10.1016/j.jcm.2017.11.002U.S. Food and Drug Administration.Changes to the nutrition facts label. June 18, 2019
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.Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet. Sept 5, 2017.McRae MP.Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses.J Chiropr Med. 2018 Mar; 17(1): 44–53. doi:10.1016/j.jcm.2017.11.002U.S. Food and Drug Administration.Changes to the nutrition facts label. June 18, 2019
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.
Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet. Sept 5, 2017.McRae MP.Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses.J Chiropr Med. 2018 Mar; 17(1): 44–53. doi:10.1016/j.jcm.2017.11.002U.S. Food and Drug Administration.Changes to the nutrition facts label. June 18, 2019
Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet. Sept 5, 2017.
McRae MP.Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses.J Chiropr Med. 2018 Mar; 17(1): 44–53. doi:10.1016/j.jcm.2017.11.002
U.S. Food and Drug Administration.Changes to the nutrition facts label. June 18, 2019
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