Healthy Foods for Diabetes

healthy foods for diabetesAre you tired of everyone’s nagging on what to eat and what not to eat just because you have diabetes? This is a problem every diabetic patient faces. The main reason is that there are specific foods for diabetes to maintain blood sugar at the standard level.

But this doesn’t mean you can’t eat the food you love when you have diabetes. If you balance your food intake to have nutritious food that doesn’t increase your blood glucose, you can still taste that favorite food you love.

Let us first look at the foods to be included in a diabetics diet that contains that “much needed nutrition”.

Healthy Foods for Diabetes

  1. Beans
    Beans is a very good source of fiber and is also good sources of magnesium and potassium. It’s considered a starchy vegetable; but just ½ a cup provides as much protein as an ounce of meat, without the saturated fat.


  1. Dark Green Leafy Vegetable
    Spinach, collards, kale. These are the kinds of food that make us healthy and strong with right amount of vitamins and proteins and no fat!


  1. Sweet Potatoes
    Sweet potatoes is a starchy vegetable which has Vitamin A and a lot of fiber. This can be tried in place of regular potatoes.



The best choice for protein foods to be included in a diabetic’s diet is the following:

  • Plant based proteins
  • Fish and seafood
  • Chicken and other poultry
  • Cheese and eggs

Plant based proteins

  • Beans such as black, kidney and pinto beans
  • Hummus and falafel
  • Brown, green or yellow Lentils
  • Tofu products like meatless chicken nuggets and beef crumbles


Fish and seafood

Fish is extremely good for health, and is a food to be included in a diabetic’s diet twice a week.

  • Fish high in Omega- 3 fatty acids like tuna, herring mackerel, rainbow trout, sardines and salmon.
  • Other fish including catfish, cod, flounder, haddock, halibut and tilapia
  • Shellfish including clams, crab, imitation shellfish, lobster, scallops, shrimp and oysters.


Poultry as a food to be included in a diabetic’s diet, should be chosen without the skin for less saturated fat and low cholesterol

  • Chicken
  • Turkey
  • Cornish Hen

Non Starchy Vegetables

The best choice is always fresh vegetables. However, if canned food is used, then the best choice is to get fresh, frozen and canned vegetables without added sodium, sugar or fat.
If you use canned or frozen vegetables, look for ones that say low sodium or no salt added on the label.  It is an accepted fact that frozen or canned vegetables in sauces are higher in both fat and sodium. Or draining the vegetables of the sauce and rinsing with water is also an accepted method. Then you can cook the rinsed vegetables in fresh water. This process cuts down on how much sodium is left in the vegetables. The most common non starchy vegetables are:

  • Asparagus
  • Baby corn
  • Carrots
  • Cauliflower
  • Eggplant
  • Broccoli
  • Cucumber

There is a variety of food out there that is good for consumption for diabetics. If you have diabetes and are looking for food to eat, then a balance of all the above is what you are aiming for in your diet. This will keep your cholesterol levels low, and above all, your sugar in control. Love yourself and your body, and eat healthy.