The foods you eat have a significant effect on your blood sugar levels. This is true for everyone, but if you have diabetes, you’re likely more aware of it. When you consume more calories than your body needs, especially in the form of carbohydrates, your blood sugar levels spike. Over time, consistently high blood sugar can lead to serious complications, such as nerve damage, kidney disease, and heart problems.

To better manage your blood sugar, it’s important to make healthier food choices, stick to regular meal times, and monitor your eating habits. By eating nutritious meals at consistent times, you help your body use insulin more efficiently, whether it’s naturally produced or provided through medication. This can help you maintain better control over your blood sugar and lower the risk of long-term health issues.

There isn’t a one-size-fits-all diet for managing diabetes. Your goal is to develop an eating plan that helps you:

• Include a variety of nutritious foods in the right portion sizes to achieve the blood pressure, cholesterol, and A1c (a test reflecting your average blood sugar over the past 3 months) targets set by you and your healthcare team.
• Reach and maintain the target weight you and your doctor have agreed upon.
• Slow down or prevent the progression of any long-term complications from high blood sugar.

The American Diabetes Association suggests that various eating patterns can support these goals, so you can find a diet that aligns with your preferences and lifestyle.

Continue reading to explore different diets that may help you start your journey toward finding a sustainable plan that works for you.

Best Diets for Living Well with Diabetes

Finding the right eating plan may take some time, but a great starting point is to ask your diabetes doctor about the following diets. Research shows these options can help people with diabetes manage blood sugar, improve heart health, and support weight loss goals. Before making any changes to your diet, it’s important to discuss them with your doctor. Regardless of what you choose to eat, tracking your meals and understanding their impact on your insulin levels is crucial.

The Dietary Approaches to Stop Hypertension (DASH) diet was created over 20 years ago by researchers at the National Heart, Lung, and Blood Institute to help people lower their blood pressure naturally, without medication. Numerous studies have since proven that following the DASH diet not only reduces blood pressure but also lowers LDL (“bad”) cholesterol levels—both of which are major risk factors for heart disease, a condition more common among people with diabetes.

Additionally, research shows that the DASH diet may help improve conditions like insulin resistance, high cholesterol, and obesity. For example, one study involving 31 individuals with type 2 diabetes found that those who followed the DASH diet experienced lower blood pressure, improved blood lipid profiles, and reduced A1c and fasting blood sugar levels compared to when they followed a typical diet common in the general population.

The DASH diet emphasizes vegetables, fruits, whole grains, and includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. It limits foods high in saturated fat, such as fatty meats, full-fat dairy, and tropical oils like coconut and palm, as well as sugary drinks and sweets. This approach is practical because it doesn’t require any special foods or supplements, making it a healthy choice for the entire family.

For someone aiming for 2,000 calories per day, the DASH diet recommends the following daily and weekly servings:

• Vegetables (1/2 cup raw or cooked vegetables, 1/2 cup vegetable juice, or 2 cups leafy greens—1 cup is roughly the size of a baseball or your fist): 4-5 servings per day
• Fruits (1/2 cup fresh, frozen, canned, or dried fruit, or 1/2 cup fruit juice): 4-5 servings per day
• Whole Grains (1/2 cup cooked rice, pasta, or cereal; 1 oz dry pasta or rice; 1 slice of bread; or 1 cup ready-to-eat cereal): 6-8 servings per day
• Fat-Free or Low-Fat Dairy (1 cup milk or yogurt, or 1½ oz cheese—about the size of four dice or a 9-volt battery): 2-3 servings per day
• Fish, Poultry, or Lean Meats (3 oz, about the size of a deck of cards or the palm of your hand; 2 egg whites or 1 whole egg): 6 servings or fewer per day
• Nuts, Seeds, or Beans (1 tablespoon peanut butter, 1/2 oz nuts or seeds, or 1/4 cup cooked beans): 4-5 servings per week
• Fats and Oils (1 tablespoon): 2-3 servings per day
• Sweets and Added Sugars (about 100-150 calories per serving): 5 servings or fewer per week

Mediterranean Diet. The Mediterranean diet is a heart-healthy eating plan inspired by the traditional foods grown in Mediterranean countries. Studies have shown that following this diet can lower your risk of heart disease, metabolic syndrome (a collection of conditions that increase your risk for heart disease and stroke), diabetes, certain cancers, and depression. It may also help reduce insulin resistance, inflammation, and aid in weight loss. Since people with high blood sugar often have inflammation in their bodies, reducing that inflammation may help prevent some long-term complications of diabetes.

The Mediterranean diet emphasizes plenty of fruits, vegetables, whole grains, beans, and nuts, with extra virgin olive oil replacing butter or other oils. It limits dairy, red meat, sweets, added sugars, sodium (salt), and processed foods. Additional guidelines include focusing on seasonal produce and reading food labels to avoid hidden sodium and sugar.

For a person consuming 2,000 calories per day, the Mediterranean diet suggests the following servings:

Fats and Oils: Replace saturated and trans fats with healthy polyunsaturated fats like olive oil.

Vegetables (1 cup raw, 1/2 cup cooked, or 2 cups leafy greens): 4 or more servings daily

Fruits (1 medium piece of fruit or 1 cup cut fruit): 2-3 servings daily

Whole Grains (serving sizes vary, but generally, 1 slice of bread, 1 cup ready-to-eat cereal, or 1/2 cup cooked rice or pasta): 3 oz daily

Fat-Free or Low-Fat Dairy (1½ oz cheese, about the size of four dice): 2 servings daily

Fish, Poultry, or Lean Meats (3-5 oz, about the size of a deck of cards): 3 or more servings weekly for fish; limit meat and poultry to 9-28 oz per week

Nuts, Seeds, or Beans (1/4 cup unsalted nuts or seeds, or 1/2 cup beans): 4 servings per week for nuts and seeds; 3-4 servings per week for beans

Flexitarian Diet. The Flexitarian diet offers a flexible alternative to a fully vegetarian lifestyle. Studies have shown that reducing meat and other animal-based foods can help lower A1c levels, body weight, total cholesterol, and LDL cholesterol. A meta-analysis of studies on individuals with type 2 diabetes who followed a vegetarian diet revealed significantly lower A1c levels compared to those on a non-vegetarian diet.

This diet focuses on eating more plant-based, nutrient-rich foods, with less emphasis on meat and processed foods. When you do consume meat, the focus is on fish and lean cuts of beef, chicken, or turkey. However, if you have irritable bowel syndrome (IBS), this diet may not be ideal, as vegetarian diets often contain high levels of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can be harder to digest. In such cases, a low-FODMAP diet may be recommended by your doctor.

Ornish Diet. Developed in 1977 by Dr. Dean Ornish, the Ornish diet is a low-fat, low-sugar vegetarian plan that aims to improve overall health and quality of life. It encourages not only healthy eating but also regular exercise, stress management, and nurturing personal relationships. Research shows that people with diabetes and heart disease who follow the Ornish lifestyle experience weight loss, reduced blood pressure, and lower total cholesterol, LDL cholesterol, A1c, and fasting blood sugar levels.

This diet emphasizes vegetables, fruits, whole grains, and nonfat dairy in moderation, while avoiding simple carbohydrates (like sweets), saturated fats, and most animal-based proteins. It’s a very low-fat diet (less than 10% of daily calories), which can make it difficult to follow long-term for some. However, there are more flexible meal plans available, and you can start with a less restrictive version and gradually adopt a stricter plan if it works for you and your doctor approves.

Top Foods for Managing Diabetes

Maintaining a healthy meal plan is crucial for keeping your blood sugar within your target range. A well-balanced meal plan involves not just choosing the right foods but also managing portion sizes and meal timing. This approach helps you monitor how your diet impacts your blood sugar levels.

Here are some food choices to consider including in your regular diet when managing diabetes:

Vegetables. Both starchy and non-starchy vegetables play important roles. Vegetables are a key source of carbohydrates, which provide energy for your body. Starchy vegetables, also known as complex carbs, offer essential vitamins, minerals, and fiber. For example, opting for whole grains instead of refined white flour provides more nutrients for similar calorie content and can help keep blood sugar levels stable.

Non-starchy vegetables are excellent sources of fiber and are very low in calories, fat, and sodium—unless additional salt or fat is added.

Better options for starchy vegetables include:

• Whole grain products (such as whole wheat bread, brown rice, oats, cornmeal, barley, or quinoa) in the form of bread, pasta, cereal, or tortillas
• Potatoes, corn, and green peas

Better Choices for Non-Starchy Vegetables Include:

• Fresh vegetables like broccoli, carrots, peppers, and tomatoes—enjoy them raw, lightly steamed, roasted, or grilled
• Plain frozen vegetables, lightly steamed
• Leafy greens such as kale, spinach, and arugula
• Nutrient-rich salads like tabbouleh
• Low-sodium or unsalted canned vegetables

When selecting vegetables, aim for a range of colors: dark greens, red or orange (like carrots or red peppers), whites and yellows (such as onions), and even purple (like eggplants).

Fruits provide essential vitamins and minerals and are generally low in fat and sodium. However, they tend to have more carbohydrates compared to vegetables.

Better Choices for Fruit Include:

• Fresh fruits such as apples, oranges, bananas, grapes, melons, and berries
• Plain frozen fruit or canned fruit with no added sugar
• Jam, jelly, or preserves with minimal or no added sugar
• Unsweetened applesauce

Protein. You have various options for protein sources, but it’s best to avoid salted and processed meats like salami, which can negatively impact blood pressure and heart health. People with diabetes are at a higher risk for high blood pressure and heart conditions.

Better Choices for Protein Include:

• Plant-based proteins such as beans, peanuts, and tofu
• Fish and seafood like salmon, mackerel, tuna, and sardines
• Chicken and other poultry
• Eggs

If you consume meat, choose lean cuts and remove the skin from poultry. Incorporating plant-based proteins, even if you’re not vegetarian or vegan, can provide additional nutrients and fiber not found in animal products.

Fat-Free or Low-Fat Dairy. For people with diabetes, low-fat and nonfat dairy options are preferred.

Better Choices Include:

• Low-fat Greek yogurt
• Nonfat milk
• Plant-based milk alternatives such as oat, almond, soy, or macadamia milk

Fats and Oils. Fats can be tempting because of their taste, but overindulgence can lead to weight gain, which can make blood sugar management more challenging. There are different types of fats, including saturated and unsaturated fats.

Large amounts of saturated fats are not ideal for your health, but a small amount is acceptable. Many experts recommend keeping saturated fat intake below 10% of your daily calories.

Trans fats are particularly harmful to heart health and are banned from most foods in the U.S. Be cautious of ingredients labeled as “partially hydrogenated,” as these can contain trans fats despite what the nutrition label might suggest.

Better Choices for Fats and Oils Include:

• Natural vegetable fats from sources such as nuts, seeds, and avocados (keep portions small due to their high-calorie content)
• Foods rich in omega-3 fatty acids, like salmon, tuna, and mackerel
• Cooking oils such as canola, grapeseed, or olive oil

Sweets. Sugary foods can cause dangerous spikes in blood sugar levels. Carbohydrates from vegetables and whole grains have a less significant impact on blood sugar, and their fiber content helps with slow digestion, which can prevent spikes.

While an occasional small treat like candy or cake is permissible, it’s better to opt for healthier choices most of the time. For example, at a party, consider choosing dried fruits or plantains instead of cake or ice cream.

Artificial sweeteners can help satisfy cravings without adding carbs or calories. They are generally safe in small amounts, but it’s important to monitor your blood sugar levels. Additionally, some alternatives have carbohydrates that are absorbed more slowly than table sugar, posing less risk to your blood sugar levels.

Better Options for Sweets Include:

• Fresh juices like orange or passionfruit
• Low-carb foods in small portions, such as strawberry salsa
• Desserts sweetened with natural sweeteners

After a few weeks of reducing sugar intake, your body and taste buds will adjust, and you may find that you crave sweets less. Fruits and other natural sugars will taste sweeter as a result.

Drinks. Be mindful of the calories and fat that can sneak in from your favorite beverages. Check the labels to understand serving sizes and ingredients.

Better Choices for Drinks Include:

• Water
• Coffee (black or with low-fat milk and a sugar substitute)
• Unsweetened tea, with or without a slice of lemon
• Sweet lassi with low sugar
• Light beer, small amounts (3-5 oz) of wine, or non-fruity mixed drinks
• Zero-calorie sodas

Foods to Limit When You Have Diabetes

While no foods are completely off-limits, you may need to modify your intake or enjoy them only occasionally as treats.

Limit Highly Processed Starches:

• White rice
• Foods made with refined white flour, such as loaf bread, flour tortillas, or naan
• Fried vegetables, like french fries or tempura
• Fried white-flour tortilla chips

Limit These Non-Starchy Vegetables:

• Canned vegetables with high sodium content
• Vegetables cooked with excessive butter, cheese, or sauces
• Pickles and sauerkraut that are high in sodium

Fruits

Limit artificially sweetened fruit products, including:

• Canned fruit in heavy sugar syrup
• Chewy fruit rolls
• Regular jam, jelly, and preserves (unless consumed in very small portions)
• Sweetened fruit gummies

Protein

Limit less-healthy protein sources such as:

• Red and processed meats, including beef, pork, goat, lamb, hot dogs, sausages, brats, cured ham, cold cuts, and packaged lunch meats
• Foods high in cholesterol, like liver, other organ meats, and egg yolks
• Fried meats
• Higher-fat cuts of meat, such as ribs
• Pork bacon
• Poultry with skin
• Deep-fried fish or tofu
• Beans prepared with lard

Dairy

Limit full-fat dairy products, including:

• Whole or 2% milk
• Crème fraîche
• Butter
• Full-fat hard cheeses like cheddar, Colby, and Swiss

Fats and Oils

Limit the following:

• Foods containing partially hydrogenated oils (trans fats), such as margarine and vegetable shortening
• Tropical oils high in saturated fats, like coconut and palm kernel oil
• Bacon grease

Sweets

Limit these processed treats:

• Regular pancake or waffle syrup
• Deep-fried desserts, such as churros or funnel cakes
• Candy
• Tarts and puddings
• Processed snacks
• Cookies and other baked goods

Drinks

Limit these beverages:

• Coffee with cream or sugar, flavored coffee, and chocolate drinks
• Sweetened tea
• Drinks with added sugars, such as juice, regular soda, and standard sports or energy drinks
• Alcohol (limit to 1-2 drinks per day based on your size and weight, and avoid drinking on an empty stomach as alcohol can cause your blood sugar to drop too low)

Takeaways

The foods you eat have a significant impact on your blood sugar levels. Adhering to a healthy meal plan and monitoring your blood sugar are crucial steps in maintaining your levels within the target range. While there isn’t a one-size-fits-all diet for everyone with diabetes, no foods are entirely off-limits. You can substitute unhealthy options with healthier choices and reserve sweet treats for special occasions. Consult with your doctor to develop a plan that aligns with your health goals and fits your preferences and lifestyle.

FAQs

What Should a Person with Diabetes Eat Daily?

When managing diabetes, it’s essential to include vegetables in your daily diet—whether fresh, grilled, or steamed. The American Diabetes Association advises that half of your plate should be filled with non-starchy vegetables, like spinach, carrots, and tomatoes, at each meal. This approach provides ample nutrition and fiber with minimal calories, which can aid in maintaining lower blood sugar levels.