6 Foods to Eat (and Avoid!) for Better Diabetes Management

Managing diabetes requires careful consideration of what foods to consume, and making the right choices can significantly impact blood sugar control. Here are six essential tips to help guide your food selections:

1. Prioritize Fiber in Your Meals

When eating foods high in carbohydrates, aim to include at least 8 grams of fiber per meal. Fiber helps regulate blood sugar levels, promotes satiety, and benefits heart health. Some fiber-rich foods are peas, oats, barley, apples, pears, berries, citrus fruits, sweet potatoes, Brussels sprouts, broccoli, carrots, and beets.

2. Choose Healthy Fats Over Excessive Carbs

Monounsaturated fats—found in foods like nuts, avocados, olive oil, and canola oil—can help lower blood sugar levels. However, it’s important to moderate intake, as consuming too much fat can significantly increase calorie consumption.

3. Incorporate Whole Grains

Whole grains are packed with fiber and essential nutrients that support blood sugar regulation. Opt for brown rice or whole wheat pasta, and try incorporating 100% whole wheat flour, oats, and barley into your meals to increase your whole grain intake naturally.

4. Reduce Saturated Fat Intake

Avoid cream-based sauces and instead choose lean meats, fat-free or low-fat dairy, lentils, and plant-based proteins like beans and nuts to reduce saturated fat intake. Choose plant-based options such as olive or canola oil when cooking with oil. Canola oil is also a good source of omega-3 fatty acids, which promote heart health.

5. Prevent Rapid Blood Sugar Spikes

Incorporating lean meats, poultry, fish, avocados, vegetable salads, eggs, and cheese into your meals can help prevent rapid spikes in blood sugar levels. Balancing these foods with carbohydrate-rich options is essential for maintaining stable blood sugar control.

6. Be Smart About Beverages

Pay close attention to your beverage choices. Avoid drinks high in calories, sugar, or alcohol. If plain water feels unappealing, try zero-calorie beverages with fruit flavors and no added sugars. Alternatively, opt for tea or coffee without added calories or with minimal calorie content for a healthier option.