What to Eat When You Have Diabetes
Managing diabetes day-to-day is full of choices.
EXPERT ADVICE:
What to Eat When You Have Diabetes
Managing diabetes day-to-day is full of choices. What you choose to eat is up to you! What you eat can help keep your blood sugar levels under control and lower your risk of disease. Make healthy choices by following these suggestions.
Non-starchy Vegetables*
Spinach, celery, broccoli, asparagus, green beans, cauliflower, carrots, cabbage, kale, mushrooms, lettuce, peppers, brussel sprouts
Healthy Fats*
Extra virgin olive oil, avocados, nut butters (peanut, almond, etc.), nuts (almonds, walnuts, hazelnuts, Brazil nuts, pistachios), and seeds (sunflower, pumpkin, sesame, chia)
Fish, Poultry, & Meat*
Baked or grilled salmon, tilapia, sardines, trout, poultry, (chicken and turkey), lean ground beef, eggs
Whole Grains**
Whole oats, whole grain barley, quinoa, millet, brown rice, amaranth, bulgur (cracked wheat), whole grain breads, cereals, pastas
Beans & Legumes**
Peas, beans, legumes (like lentils, chickpeas), tofu, soybeans
Starchy Vegetables**
Sweet potatoes, pumpkin, winter squash (acorn, butternut, etc.), parsnip, plantain, green peas, corn
Fruits**
Strawberries, blueberries, raspberries, blackberries, apples (small), pears, peaches
Dairy Options & Substitutes**
Plain, unflavored yogurt/greek yogurt; 1% milk, unsweetened soy, almond, or hemp milk; cheese) mozzarella, cheddar, etc.)
*These foods have no or minimal carbs and do not raise blood sugar.
**These foods contain carbohydrates and turn into sugar. Limit these foods to 3 servings/meal and 1 serving/snack.
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