12 Best Foods to Eat When You Have Diabetes And 7 To Avoid

12 Best Foods to Eat When You Have Diabetes And 7 to Avoid

If you or someone you know is managing diabetes, you're in for a game-changer today. In this video, we're unlocking the secrets to a diabetic-friendly diet by revealing the 12 best foods that can help you take control of your blood sugar levels.

But hold on, because we're not just stopping there – we're also exposing the 7 sneaky culprits you should skip to keep your diabetes in check. So, stick around, because the keys to better health are just moments away. In a hurry? Let's dive into the 12 best foods to eat when you have diabetes—and the 7 to skip, right now!

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Good to Eat:

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     1.  Broccoli

Look for fresh, whole foods that are packed with nutrients and low in sugar. First up—broccoli! It's low in calories and carbs and packs some serious vitamins and iron. Broccoli is rich in vitamin C, vitamin K and potassium.

Eating broccoli can help lower insulin levels, so load up with fresh broccoli in this marinated broccoli salad.

     2. Berries

Missing dessert? Treat yourself to a cup of naturally sweet berries, which are some of the best fruits for people with diabetes. They're rich in fiber and low in sugar to help control your blood sugar. They're also high in antioxidants and vitamin C. Satisfy a craving for sweets with ice pops that are bursting with fresh berries.

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     3. Chia Seeds

Chia seeds are tiny seeds that pack a big nutritional punch. A 2017 study found that chia seeds may help protect against chronic health conditions like obesity, high blood pressure, heart disease and certain cancers. They are a good source of fiber and healthy fats as well. Try adding a spoonful to your morning smoothie or yogurt parfait.

   

     4. Greek Yogurt

If you've been missing ice cream, try eating one cup of Greek yogurt instead. Greek yogurt is loaded with protein to help keep you full, as well as calcium and vitamin D. 

Look for Greek yogurt without added sugar and kick it up a notch with fresh berries and cinnamon. Or top your favorite healthy fajitas with plain Greek yogurt instead of sour cream.

    

     5.  Applesauce

If you love to bake, applesauce is your new secret weapon. While it is high in natural sugars, it's a great substitute for sugar, brown sugar and even butter in your dessert recipes. 

Bring this Apple Spice Angel Food Cake to your next family party for a lower-sugar treat that everyone will love. Or make your own no-sugar applesauce to keep on hand for low-fat baking with a hit of fiber.

   

     6.  Chicken

Grill fresh chicken breast this weekend to have on hand for quick and easy lunches. It's lower in sodium and fat than many lunch meats like bologna or salami. Chicken breast packs a punch of protein to keep you satisfied all afternoon. 

Aim for 3 ounces per serving and marinate it in homemade, low-sugar salad dressing (or try one these diabetic chicken recipes). Then use it as a tasty salad topper or whip up an easy avocado chicken salad.

   

    7.  Nuts

Lightly salted nuts are a satisfying, crunchy snack for people with diabetes. The protein and healthy fats keep you full and keep your blood sugar stable. 

A 2019 study in Circulation Research found that eating tree nuts like almonds, cashews, pecans, pistachios and walnuts was linked with a lower risk for heart disease in people with diabetes.

Just watch the portion sizes; aim for 1/2 ounce of homemade trail mix or 2 tablespoons of nut butter.

    

    8.  Beans

Slash calories and saturated fat by eating beans instead of meat. This grilled bean burger contains as much protein as beef, but with more fiber and other nutrients. Beans are also rich in soluble fiber, which can improve your gut health.

Beans contain carbs, so limit your portion to about 1/4 cup. If you're using canned beans, rinse them first to avoid unnecessary salt.

   

     9.  Leafy Greens

Leafy greens like kale, collard greens, spinach and Swiss chard add some serious benefits to just about any meal. Kale is rich in vitamin C, calcium and potassium while being low in calories and carbs. Collard greens are a great source of vitamins A, B9 and K.

Two cups of any leafy green will keep you full and healthy. Not so sure about the flavor? Toss them in a smoothie, stir them into a soup or bake up Old Bay crispy kale chips.

   

    10.   Sweet Potatoes

Not the marshmallow-topped, brown sugar-packed casseroles at Thanksgiving! Instead, roast sweet potatoes for a vitamin-packed snack. 

Sweet potatoes are good for people with diabetes because they're rich in vitamins A and C, as well as potassium and fiber. Make your own baked sweet potato fries or any of these healthy sweet potato recipes.

   

     11.  Quinoa

Quinoa is a seed that tastes like a comforting carb. It's rich in folate, B vitamins and plant-based protein. It's also high in fiber to help manage your blood sugar. 

Quinoa is a healthy choice for people with diabetes and can be prepared in a variety of tasty options. Use it as a healthy, easy side dish or whip up a flavorful quinoa salad for lunch.

   

     12.   Peanut Butter

Does a diabetes diagnosis mean giving up peanut butter? Not to worry; people with diabetes can still enjoy peanut butter in moderation. When choosing the best jar of peanut butter for you, start by looking at the nutrition label. Avoid low-fat varieties because they are usually higher in sugar. 

Choose peanut butter with as few ingredients as possible, and spread it over fruit or whole wheat toast.

Bad to Eat:

    

     1.  Sugary Drinks

We all need an indulgence every once in a while, but if it comes with a string of sugary ingredients, pass. Drinks like soda, energy drinks, and fruit punch spike your blood sugar with just a small serving. 

Without protein and fiber to slow down your response to the drink, your blood glucose will soar, then come crashing down. Instead, opt for natural drinks like infused water.

    

     2.  White Bread

White bread is different than whole grain or whole wheat bread because it has been stripped of its nutrients. Without natural fibers, eating a slice of white bread is almost like eating straight sugar. 

Always opt for whole grains or try wrapping your sandwich in lettuce. These Buffalo chicken lettuce wraps are an editor favorite.

   

    3.  Starchy Vegetables

Not all veggies are created equal; starchy vegetables like white potatoes can lead to blood sugar highs and lows. Fortunately, there are loads of healthy (and more flavorful) substitutions for the humble spud. 

Try roasted carrot fries or mashed cauliflower to replace greasy fries and buttery mashed potatoes. Your blood glucose and your taste buds will thank you.

   

    4.  Processed Foods

When grocery shopping for easy diabetes-friendly recipes, stick to the perimeter of the store where all the fresh produce, lean proteins and dairy are. Once you start walking down the aisles full of crackers, chips and cookies, you're in store for more calories, carbs and sugar.

   

    5.  Alcohol

Mocktails, anyone? Drinking alcohol can put you at risk of low blood glucose, so it's best to always drink in moderation. Never drink on an empty stomach and stay mindful of how many carbs are in each drink. 

Keep healthy snacks nearby and be sure to check your blood glucose level before going to bed after having cocktails with friends.

   

    6.  Breakfast Cereal

Most breakfast cereals are not the best choice for people with diabetes. They are high in sugar, so they quickly spike your blood sugar level. This sets you up for a sugar crash before it's even lunchtime. 

Consider ditching your breakfast cereal for fluffy scrambled eggs, oatmeal or a Greek yogurt parfait.

    

     7.  Candy

Well, we knew this one was coming. Candy is typically high in sugar and carbs and has no nutritional value. It can quickly send your blood sugar level up, making it difficult to manage throughout the day. 

When your sweet tooth calls, pass on the candy and enjoy fresh berries, a fruit smoothie or any of these diabetes-friendly desserts.

Thank you for joining us today on this important journey toward better diabetes management through smart food choices. 

Your well-being matters, and we're here to support you every step of the way. Check out our other videos on our YouTube channel for even more valuable insights. And until next time, stay healthy, stay happy, and keep thriving!"