25 Diabetic Foods for Stable Blood Glucose and Overall Health

Sticking to a diet of diabetic foods is one natural way to help manage your condition and feel as good as possible all day long. If you’re tired of the cycle of eating foods that spike your blood sugar levels, this list will help you avoid those foods and crowd them out with better, more healthy choices.

Diabetic-Friendly Kale

1. Spinach and Kale

Spinach and kale are very similar to each other in terms of how they’re handled by the body and the amount of nutrition they provide. Diabetics can enjoy as much of either one as they care for, and there really isn’t a huge advantage of one over the other.

You’ll be getting both Vitamin A and Vitamin C from each, as well as potassium, magnesium, and iron.

Baby spinach and baby kale are very much alike in terms of usability, each having their own taste which is their major difference.

You can use spinach and kale interchangeably in green smoothie recipes, but kale gets the edge in the snack department because it’s so easy to make kale chips that taste great and won’t leave you filled with regret when you’re done snacking.

Eating Nutrient Dense Foods

If you’re looking for some of the most nutrient dense foods on the planet you can’t go wrong with spinach and kale. Once for once they provide more vitamins and minerals than just about any other food, including other vegetables and fruit.

2. Beans

Beans are a great addition to most any meal because they’ll help to stabilize your blood sugar, rather than have a detrimental effect or no effect at all. Foods like this are important because they can help balance out other foods that aren’t necessarily diabetic-friendly, and they can reduce the amount of insulin needed to bring your levels back to normal.

Beans are easy enough to add to a meal, and many recipes call for beans as part of the main dish. You can also whip up a side of beans rather quickly, and make them more palatable with a mix of seasonings and spices. Organic beans are your best choice, and are easily found in supermarkets across the country.

The Magical Fruit for Diabetics

Beans can be the one staple to your diabetic diet that really makes a marked difference in how you feel, and how stable your blood sugar stays. They’re satisfying, provide vitamins and minerals, and fiber to help with your digestion. They’re a part of many weight loss programs as well so you’re also promoting a healthy weight.

3. Tomatoes

Tomatoes are consistently ranked as a superfood thanks to the lycopene they contain and all of its health benefits. As a diabetic you’ll want to be even more attention to your tomato intake, for all of their nutritious factors.

Perhaps the best feature of tomatoes is how easy they are to cook, and the number of ways that you can prepare them. For snacking try a salsa or add tomatoes to mashed avocado, another food on our list, for a diabetic-friendly guacamole. And of course tomatoes are a staple when it comes to pasta sauce recipes.

In addition to the lycopene in tomatoes, you’ll also be getting Vitamin C and Vitamin E, as well as minerals like iron to help cover your recommended values for the day.

Loaded with Lycopene

The lycopene in tomatoes is what gets the most headlines, and for good reason as it is routinely linked to anti-cancer benefits and heart health. You can get the most lycopene from the skins of tomatoes, and also from cooking them before eating.


4. Broccoli

Don’t leave home without your broccoli! This is one vegetable you can fill up on because it doesn’t contain a lot of calories, and isn’t a starchy vegetable like peas and corn.

In fact, diabetics are recommended to eat a substantial amount of these types of vegetables, which not only will help with your diabetes, but will make you more healthy overall, with a greater sense of wellbeing.

Broccoli is off the charts when it comes to Vitamin C and also provides some Vitamin A, two vitamins that will boost your immune system, helping you stay at your best not just for the short term but for the long term as well.

Added Protein

Broccoli also contains some vegetable protein, so you’re helping to balance out your meal and getting a bit closer to meeting your daily protein goal.

5. Apples

Apples are a good source of vitamins, minerals, and fiber, which is why they’re generally recognized as a healthy food. As a diabetic you may be wondering if apples are something you can eat or not.

The good news is that they are something that you can enjoy, and they join other fruits on our list as a potential way of having something that’s naturally sweet instead of opting for artificially sweetened items.

Moderation is Key

The saying is “an apple a day” and if you follow that sage advice you’ll be staying within the guidelines of diabetic eating. Having multiple servings of fruit can cause a problem, so you want to make sure that you’re getting the nutrients your body needs, without jeopardizing things by eating too much at once.

6. Oatmeal

Starting off your day with a bowl of oatmeal is one way to get off on the right foot. When it comes to a diabetic breakfast it just might be your best bet.

Make sure to go with oatmeal that has undergone the least amount of processing. It will make a difference to how it affects your blood sugar levels. You’ll also want to avoid the instant kind with added flavors, as this usually means added sugar as well.

Spruce up your oatmeal with other foods found on this page like strawberries, blueberries, and raspberries. They’ll add plenty of fruit flavor while also conforming to your special dietary recommendations.

Users Comments:


    Quoting a National Geographic Health Article: Grapefruit is the only Citrus fruit that Diabetics, Heart Patients and others taking specific types of Medicines should avoid at all costs. There is a Chemical in Grapefruit that can excellerate the potency and speed of delivery of some diabetic & heart medicines and assorted other Meds as well to the point of causing stroke or Death with no warning at all. Please confirm what I have reported here with National Geographic and RETRACT your Grapefruit recommendation. This is Serious and Not a Joke.

    • Pat

      I agree with you A.C.Stackpole. I was diagnosed with Congestive Heart Failure in 2003 and started taking heart meds and have till Nov. 2015 when I had heart surgery. I was told when I first started taking my meds that I could NOT eat grapefruit. People who have heart problems should check with their cardiologist and primary care physician before eating this fruit.

  • MLBrain

    “When choosing dairy products like milk and yogurt be sure that you’re opting for the fat-free versions. The American Diabetes Association recommends nonfat or low-fat dairy products, and also suggests stepping down from full fat versions so that you have time to get used to the differences in taste and texture.” This is LUDICROUS. It has been proven that fat helps reduce spikes in blood sugar. For example, bread with butter or bread with olive oil will cause a lower spike in blood sugar than plain bread. Therefore if you have any sugar or carbohydrates in your yogurt you want the fat to help prevent a spike and allow levels to rise and fall more slowly.

  • mike

    this list is total BS. BREAD, Oatmeal, ORANGES!!!! I guess nobody test their sugars, juatbspout old bad very bad science that has long been shown wrong.

    btw, the one way to keep nerd from spiking blod sugarbto to add a FAT, so butter and Olive Oil would help.

    Stop pushing out dated information – you will hurt peoplei

  • Tinwala Clara

    God bless me with a good Dr. Eboehi for his marvelous work in my life, I was diagnosed of Diabetes since 2015 and I was taking my medications, I wasn’t satisfied i needed to get the Diabetes out of my system, I searched about some possible cure for Diabetes, i saw a comment about Dr. Eboehi, how he cured Diabetes with his herbal medicine, I contacted him and he guided me. I asked for solutions, he started the remedy for my health, he sent me the medicine through UPS SPEED POST. I took the medicine as prescribed by him and 7 days later i was cured from Diabetes, Dr. Eboehi truly you are great. Do you need his help also? Why don’t you contact him through ( dreboehispelltemple@ gmail. com ) Thanks

  • Rohini Srivastava

    Cucumber and carrots are really awesome to include in your diabetic diet. A diabetic patient must include it in salad.

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