Living with diabetes doesn’t mean saying goodbye to delicious food. In fact, eating well can be one of the most powerful tools to help manage your blood sugar, protect your heart, and feel better every day. But what should you actually eat—and what should you avoid?
Let’s break it down.
What Makes a Food “Diabetes-Friendly”?
Not all foods are created equal—especially when it comes to diabetes. But what really makes a food “diabetes-friendly”? Is it low sugar? Low carbs? High fibre?
Here’s the simple truth: the best foods for diabetes are those that keep your blood sugar steady. These foods usually share a few key traits:
- Low glycemic index (GI) – They don’t spike your sugar quickly.
- Rich in fibre – Fibre slows digestion and helps you feel full longer.
- Packed with nutrients – Think vitamins, minerals, and antioxidants.
- Low in added sugars and refined carbs – Because we all know how quickly those can cause a sugar roller coaster.
So, let’s explore what goes on the “eat more” list!
Top 10 Foods That Help Stabilize Blood Sugar
If you’re wondering where to start, these 10 foods are heroes in the world of diabetes:
- Leafy greens – Spinach, kale, and collard greens are low in carbs but rich in nutrients.
- Fatty fish – Salmon, mackerel, and sardines are full of omega-3s, which fight inflammation.
- Whole grains – Quinoa, oats, barley… yes, carbs—but the slow-burning kind.
- Chia seeds – Tiny but mighty, they pack fibre, protein, and healthy fats.
- Nuts – Almonds, walnuts, pistachios… excellent for snacking without sugar spikes.
- Greek yogurt – High in protein, low in carbs (choose plain, not flavoured).
- Avocados – Creamy, satisfying, and sugar-free.
- Berries – Strawberries, blueberries, raspberries—sweet without guilt.
- Eggs – Protein-packed and low in carbs.
- Beans and legumes – Fibre-rich and filling, from lentils to chickpeas.
But what about fruit? Aren’t they sugary?
Fruits: Which Are Safe and Which to Limit?
Fruit often gets a bad rap in the diabetes world. But not all fruits are off-limits. In fact, some are surprisingly friendly for your blood sugar—especially when eaten in moderation.
Great choices:
- Berries (low GI, high antioxidants)
- Apples and pears (with skin!)
- Kiwi and oranges (fibre helps buffer the sugar)
Fruits to limit or eat with caution:
- Grapes
- Bananas (especially overripe)
- Mangoes
- Dried fruits and fruit juices (they’re sugar bombs in disguise)
Pro tip? Pair fruit with a protein or fat, like peanut butter or cheese, to slow the sugar absorption.
Should You Be Afraid of Carbs? Here’s the Truth
Let’s face it—carbs have become the villain in every diabetic’s diet. But should they be?
Not necessarily.
Carbohydrates break down into glucose, which affects blood sugar. But not all carbs are equal. Refined carbs like white bread, cakes, and sugary drinks? Yes, those can spike your blood sugar. But complex carbs like sweet potatoes, brown rice, and lentils? These release sugar slowly and can be part of a balanced meal.
It’s not about cutting out carbs completely—it’s about choosing wisely and controlling portions.
Healthy Fats That Won’t Spike Your Sugar
Remember when we were told to avoid fats? Well, the narrative has changed—especially when it comes to diabetes.
Good fats can actually help:
- Improve insulin sensitivity
- Keep you full longer
- Reduce inflammation
What should you include?
- Avocados
- Nuts and seeds
- Olive oil
- Fatty fish
Just go easy on the quantity—fat has more calories per gram, so small portions go a long way.
Proteins That Keep You Full Without Raising Your Glucose
Protein is your friend when living with diabetes. It helps repair tissues, keeps hunger at bay, and doesn’t cause blood sugar to spike.
Here are solid options:
- Chicken and turkey (skinless)
- Eggs
- Tofu and tempeh
- Beans, lentils, and peas
- Fish and seafood
What to avoid? Highly processed meats like sausages and deli slices—they often come loaded with sodium and preservatives.
Hidden Sugars in “Healthy” Foods to Watch Out For
Ever bought granola thinking it was healthy, only to find out it’s basically dessert?
Here are some surprisingly sugary foods:
- Flavoured yogurt
- Fruit smoothies
- Breakfast cereals
- Salad dressings
- Sauces like ketchup or teriyaki
Always check the label. Ingredients ending in “-ose” (like glucose or fructose) usually signal added sugar. Better yet, choose whole, unprocessed foods when possible.
Processed and Packaged Foods: Are They All Off Limits?
It’s easy to think that everything in a package is off-limits—but that’s not quite true.
Here’s how to navigate processed foods:
- Better options: Frozen vegetables, canned beans (no salt), unsweetened nut butters, whole grain bread
- Avoid when possible: Instant noodles, chips, sugary snacks, processed meat products
A good rule of thumb? If the ingredient list is longer than your grocery list, maybe skip it.
What About Dairy? The Good, the Bad, and the Better Alternatives
Dairy can be confusing for people with diabetes. Is milk okay? What about cheese?
Let’s clear it up:
- Plain Greek yogurt – Great for blood sugar and gut health.
- Low-fat milk – Fine in moderation.
- Cheese – OK in small amounts; go for hard cheeses with minimal additives.
What to watch: Flavoured milk, sweetened yogurts, and creamers.
Plant-based alternatives like almond, soy, or oat milk? Yes—but make sure they’re unsweetened.
The Best Drinks for People with Diabetes
What you sip can be just as important as what you eat.
Best choices?
- Water – Always #1
- Herbal teas – Peppermint, chamomile, green tea (unsweetened)
- Black coffee – Without cream and sugar
Watch out for:
- Soft drinks (even “diet” ones can affect insulin response)
- Fruit juices (even 100% juice is still high in sugar)
- Energy drinks and sweetened lattes
Craving flavour? Try infused water with cucumber, lemon, or mint.
Meal Timing and Portion Sizes: Why They Matter
Even healthy food can mess with your blood sugar if eaten in the wrong way.
Tips for better blood sugar control:
- Don’t skip meals – This can lead to spikes later.
- Eat smaller portions more often, if needed.
- Use the plate method – Half veggies, a quarter lean protein, a quarter whole grains.
- Include protein and fibre in every meal to slow down sugar absorption.
Need help with structure? A food journal or diabetes meal planner app can work wonders.
The Glycemic Index Explained (In Simple Words)
Think of the glycemic index (GI) as a speedometer for how fast a food raises your blood sugar.
- Low GI (55 or less): Slow and steady (e.g., oatmeal, apples, lentils)
- Medium GI (56–69): Moderate rise (e.g., sweet corn, brown rice)
- High GI (70+): Fast and furious (e.g., white bread, sugary cereal)
The goal? Choose more foods from the low to medium GI range.
Smart Snacking: What to Munch On Between Meals
Hungry between meals? That’s okay—but what you reach for matters.
Try these blood sugar-friendly snacks:
- A handful of almonds or walnuts
- Carrot sticks with hummus
- Hard-boiled eggs
- Apple slices with peanut butter
- Plain Greek yogurt with chia seeds
Avoid reaching for cookies, crackers, or candy bars. They may give you a quick energy boost—but expect a crash soon after.
How Cultural or Traditional Foods Can Fit Into a Diabetic Diet
Love your nasi lemak or roti canai? You’re not alone. Food is part of culture and joy—but it doesn’t have to be all or nothing.
Try these simple swaps:
- Brown rice instead of white rice
- Grilled chicken instead of fried
- Smaller portion of sambal with less sugar
- Roti wholemeal without ghee
It’s not about giving up your heritage—it’s about finding a healthier way to enjoy it.
Sample Meal Plan: A Day of Eating for Blood Sugar Control
Need some inspiration? Here’s a simple, balanced meal plan:
Breakfast:
Oatmeal with chia seeds, topped with berries and a spoon of almond butter
Lunch:
Grilled chicken breast, quinoa salad with leafy greens, cucumber, and lemon vinaigrette
Snack:
Hard-boiled egg + apple slices
Dinner:
Baked salmon, steamed broccoli, roasted sweet potatoes
Dessert (optional):
Plain Greek yogurt with cinnamon and walnuts
References:
- “Diabetes Diet, Eating & Physical Activity” – CDC, 2023. https://www.cdc.gov/diabetes/managing/eat-well.html
- “Glycemic Index and Diabetes” – American Diabetes Association, 2023. https://diabetes.org/healthy-living/recipes-nutrition/glycemic-index-and-diabetes
- “Best Foods for Diabetes” – Harvard T.H. Chan School of Public Health, 2022. https://www.hsph.harvard.edu/nutritionsource/disease-prevention/diabetes/diabetes-diet/
- “Nutrition Therapy Recommendations for the Management of Adults With Diabetes” – Diabetes Care, American Diabetes Association, 2019. https://care.diabetesjournals.org/content/42/4/731