What to Eat if You Have Diabetes

By on 07/27/2017

food diabetesWe have written countless times on how to avoid diabetes, how to prevent it, what it is, and why people get it.

You know what we have never addressed? What to eat if you do have diabetes!

Like it or not, over 29 million people in the US have been diagnosed with diabetes and this number of new diagnoses increases annually.

Once you have diabetes, chances are, it is a diagnosis that will be with you for life, but that doesn’t mean you can’t do a few key things to ensure your health and quality of life stay great!

What to Eat if You Have Diabetes

Diabetes is the diagnoses given when your body is no longer able to properly process sugars (aka carbohydrates), so it makes sense that you need to be very mindful about your eating to control your blood sugar levels at all times!

You should make sure that most of your daily food intake includes whole grains (in limited quantities), fresh fruits and veggies, and lean protein!

Here is a list of the best power foods for diabetics:

  • Apples
  • Asparagus
  • Avocado
  • Beans
  • Blueberries
  • Broccoli
  • Carrots
  • Cinnamon
  • Cranberries
  • Fish (at least twice per week, if not more
  • Flaxseed
  • Garlic
  • Grapefruit
  • Kale

Best Foods for Diabetes

  • Lean Meat
  • Melon
  • Nuts
  • Quinoa
  • Raspberries
  • Red Onions
  • Red Peppers
  • Soy
  • Spinach
  • Sweet Potatoes
  • Tea
  • Tomatoes
  • Tumeric
  • Yogurt


What to Avoid if You Have Diabetes

Opposite of above, these are the foods you need to take great care in avoiding! They will spike blood sugar levels, decrease health and immune system (remember that diabetes already makes it harder to fight off illness and infection), and cause inflammation which can help advance the disease.

No meal is worth declining health, no matter how tasty you think it may be. The side-effects are far worse!foods for diabetics

Avoid the following at all costs:

  • Alcohol
  • Canned veggies with added sodium
  • Canned fruit with heavy sugar syrup
  • Coffee with added cream and sugar
  • Desserts loaded with sugar, cream, chocolate and/or high-fat content
  • Frozen, Processed meals
  • Fruit Drinks
  • Fruit roll-ups
  • High-calorie snack foods (chips, pretzels, crackers, etc)
  • Jam/Jelly/Preserves
  • Processed Cereals
  • Refined sugars and grains (white pasta, white rice, white bread, sugary desserts)
  • Sweetened Apple Sauce
  • White Potatoes

worst foods for diabetes

Exercise and Diabetes

“I have diabetes, do I really need to exercise?”

YES! Along with healthy eating, exercise is one of the biggest weapons you have against diabetes and its progression!

Exercise can help lower body fat, fight insulin resistance, and improve nerve function – all critical when you have diabetes! 

So don’t skip out – even a simple 15 min walk after dinner will make a huge difference, but if you can do more, do it! The more you exercise, the more amazing benefits you will get!


If you chose to give in to the disease and continue to eat poorly, not exercise and let diabetes take over, you are looking at grim future full of illness, complications, increasing medications and dosages, side effects and an onslaught of other issues caused by advanced diabetes (eyesight loss, poor circulation, wounds that don’t heal, loss of limbs, stroke, etc…).

However, simply choosing to take control, eat well, exercise and keeping your body healthy can greatly increase your overall health, even with diabetes, and drastically reduce side effects, complications and the progression of the disease.

About modernhealthproject

Hi there! This is my little blog project where I am trying to learn more about health, wellness and living a balanced life, while also sharing a bit of my silly side as well. By "silly" I mean sarcastic. And by "a bit" I mean way too much. Sorry about that.♥ - Anna

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