List of foods to Eat When You Have Diabetes

List of foods to Eat When You Have Diabetes


Diabetes is usually a number of diseases that involve problems with the hormone insulin. What happens is, the pancreas [an organ behind the stomach] releases insulin to help your body store and use the sugar and fat from the food you eat.  So, diabetes occurs when the pancreas produces very little or no insulin, or when your body does not respond appropriately to insulin. We have several types of diabetes.

  1. TYPE 1 DIABETES. Also referred to as juvenile, or early onset diabetes. With this ,the body does not produce insulin. Approximately 10% of all diabetes cases are type 1. This type develop on people before their 40th year, early adulthood or teenage years. People with this condition will need to take insulin injections for the rest of their life.
  2. TYPE 2 DIABETES. With this type, the body does not produce enough insulin for proper function. 90% of all cases worldwide are of this type. If you are diagnosed with type 2 diabetes you need to eat healthy, be physically active, and always test your blood glucose. Overweight and obese people have a much higher risk of developing type 2 diabetes because being overweight causes the body to release chemicals that can destabilize the body’s cardiovascular and metabolic systems.
  3. GESTATIONAL DIABETES. This type affects females during pregnancy. Some women have very high levels of glucose in their blood and their bodies are unable to produce enough insulin to transport all of the glucose into their cells. Majority of these cases can be controlled by exercise and a proper diet.

Diabetes is when your blood sugar or glucose levels are higher than normal, it is carbohydrate foods like bread, cereals, rice, pasta, milk and desserts that can cause this rise. Below are foods that can help to keep you blood sugar in check.

  1. It is usually said ‘an apple a day keeps the doctors away’. Eating just one apple for 4 weeks lowers bad cholesterol by 40%. This crunchy fruit appears to have protection against type 2 diabetes. A medium sized apple contains 3 grams of fiber, which includes both soluble and insoluble fiber. Also, one small apple has about 15 grams of carb, some of the large apples in the grocery store are equivalent to 2 servings of fruit.
  2. These are known for their heart healthy fat content. Also, substituting these fats for saturated fats, can improve cholesterol levels, decreasing your risk of heart disease. There is a positive connection between avocados and diabetes
  3. They provide amazing health benefits .Regular egg consumption reduces your heart disease risk in many ways. Eggs decrease inflammation, improve insulin sensitivity, increases your good cholesterol levels and modifies the size and shape of your bad cholesterol. People with type 2 diabetes should consume 2 eggs daily as part of a high protein diet.
  4. Beans are high in fiber and a good source of protein. Eating about a cup of legumes daily results in better blood sugar control and lower blood pressure. Also, consuming more fiber may lower the risk of first-time stroke. Try using beans as your main protein source a couple of times a week. Plain, in salads or in soups.
  5. MELON AND BERRIES. 1 cup of either of these fruits has 15 grams of carbs. It is a healthy treat with nutrients and fiber content that may reduce the risk of diabetes and cognitive decline, and helps keep blood sugar more at level.
  6. This non-starchy vegetable makes just about every superfood list. It has more vitamin c per 100g than an orange. This vegetable’s vitamin A promotes a healthy vision, teeth, bones and skin. Increase consumption of vegetables, particularly cruciferous vegetables and fruits, to promote cardiovascular healthy and overall longevity.
  7. Cooked or raw they are a healthy addition to any meal plan. Carrots do not contain a lot of carbohydrates. They are noted for their high vitamin A, made from the antioxidant beta-carotene in carrots which helps in lowering the risk of developing type 2 diabetes.
  8. Go beyond your regular salad and try sukumawiki and spinach they are healthy, delicious and has low carbs. Sukumawiki contains almost all the important nutrients from vitamin A to zinc. The veggies are associated with a reduced risk of type 2 diabetes.
  9. NUTS. Nuts improves blood sugar control in type 2 diabetes, snacks do not require refrigeration and are highly portable. Nuts are a great snack choice.
  10. GREEN TEA. Tea contains antioxidant-rich flavonoids called catechins, which seem to reduce the risk of heart disease by helping blood vessels dilate, it also improves cholesterol levels, alleviate stress and reduce the risk of a number of cancers.
  11. RAW, COOKED, OR ROASTED VEGETABLES. These foods add color and texture to a meal. Choose tasty, low carb veggies, like mushrooms, onions, eggplant, and tomatoes.
  12. DARK CHOCOLATE. It is rich in flavonoids and these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose.
  13. Fish is rich in protein, it helps to keep one satisfied. It also contain a special type of fat that helps cool inflammation that leads to and worsens diabetes and weight problems.
  14. It is a delicious spice with potent antioxidant activity. Cinnamon can lower blood sugar levels and improve insulin sensitivity.


  1. SUGAR-SWEETENED BEVERAGES. like soda, beer, sweetened tea, coffee with sugar or cream and energy drinks. They are very high in carbs, they are also loaded with fructose which is strongly linked to insulin resistance and diabetes.
  2. WHITE BREAD, PASTA AND RICE. This contains little fiber which helps slow down the absorption of sugar into the bloodstream. Instead, take brown rice, oatmeal, or baked sweet potatoes.
  3. Fried meats, pork bacon, regular cheeses, poultry with skin, deep fried fish.
  4. Whole milk, and regular ice cream.

Diabetes is known to have no cure, and uncontrolled diabetes increases your risk of several serious illnesses. However, eating foods that help keep blood sugar, insulin and inflammation under control can dramatically reduce your risk of developing complications and can help you live longer.