While having a nutritious and balanced diet is important for everybody, it becomes essential for someone living with diabetes. If you are diabetic, your diet needs to include foods that help lower and control blood sugar (foods with a low-glycemic index). In the same way, certain foods that cause a rise in blood sugar levels or exacerbate symptoms should be avoided. In this article, you can find a list of foods that are safe for diabetics and those that are unsafe.
Grains
Most people think that people with diabetes need to avoid carbohydrates completely. But this is not true. Complex carbohydrates, especially in the form of whole grain, is beneficial for diabetics. Whole grains are rich in fiber, minerals, and vitamins and help control the rise of blood sugar levels. It is recommended you control the portions consumed to prevent weight gain and sudden spike in blood sugar levels.
Foods that are safe for diabetics
- Whole wheat bread
- Whole wheat pasta
- Brown rice
- Quinoa
- Oats
- Millets
Foods that should be avoided
- White bread
- Food made from refined flour
- Foods like tortillas, french fries
- Sweetened cereals
Vegetables
Vegetables are an excellent addition to all diets, including one for diabetes. They are rich in fiber, minerals, and other nutrients, making them one of the safest foods for diabetics. Low-sodium canned vegetables are not a bad choice. However, those who have diabetes should avoid starchy vegetables
Vegetables that are safe to eat
- Green leafy vegetables like spinach, kale, and arugula
- Cruciferous vegetables like cauliflower and broccoli
- Vegetables like onions, peppers, Brussel sprouts, and asparagus
Vegetables to be avoided
- Canned vegetables with a high sodium content
- Pickled vegetables
- Fermented vegetables like sauerkraut
- Vegetables that are rich in starch and carbs like potatoes, yams, sweet potatoes, beans, corn, and beets
Protein
When it comes to protein, the foods that are safe for diabetics include lean meats, cooked without much oil and most plant-based proteins. It’s also advised to take the skin off the chicken or turkey before consuming it.
Protein sources that are safe to eat
- Seafood, including fish, shrimp
- Chicken, turkey, etc. (the breast meat of this poultry is the healthiest)
- Eggs
- Low-fat dairy products, including yogurt, milk, certain cheeses
- Vegetarian protein options such as nuts, tofu, beans, and seeds
Protein foods that should be avoided
- Deep-fried meats
- Bacon and most red meats
- Processed cheese
- Deep-fried seafood
- Meat with a higher fat content like ribs
- Cured, smoked meat (deli meats)
Fruits
People suffering from diabetes are often hesitant to consume fruits due to their high carb content. But eaten in their pure form (not canned, juiced, dried, or processed), fruit can be a good substitute for desserts. Fruits, especially those eaten along with the skin, are also an excellent source of fiber.
Fruits that are safe to eat
- Fruits that are eaten with their skin on (apples, peaches, pears, etc.)
- Berries, including strawberries, blueberries, raspberries
- Cherries
- Melons, grapes, oranges, bananas, and more
Fruits that should be avoided
- Dried or crystallized fruits
- Canned fruits with syrup
- Fruit juices
- Packed juices, and concentrated drinks
Fats
While most people are afraid to consume any type of fats, research proves that some good varieties are actually good for health and can help curb cravings and blood sugar spikes. Monounsaturated fats and omega-3 fatty acids can also reduce LDL or bad cholesterol, making it easier to control weight gain and other health problems in diabetics.
Fats that are safe to eat
- Plant-based oils like sunflower oil, and olive oil
- Nuts including almonds, pistachios, walnuts, and natural (sugar and oil-free) nut butter
- Avocados
- Seeds including flax and sunflower seeds
- Seafood including salmon, mackerel, tofu, and more
Fats that should be avoided
- Full-fat dairy products
- Fats from red meat like veal, lamb, and bacon
- Coconut oil and palm oil
- All kinds of hydrogenated fats
- Processed (fast) food like potato chips, fries, donuts, muffins, among others