Best and Worst Foods for Diabetes: What’s Safe to Eat?

hen you’re diagnosed with diabetes, it can be frustrating to find out that many foods that you love are off-limits. But the good news is that there are plenty of healthy options to choose from, and some of your favorites may, in fact, be included on the list of safe foods for older adults with diabetes.

To find out which of these foods will improve your health and help manage your diabetes, check out our list below of best and worst foods for diabetes.

What Foods Are Safe for Me to Eat?

It's important to choose foods that are healthy for all people, but especially so if you have diabetes. The goal is to eat foods that are low in fat and sugar and high in fiber, protein, and vitamins.

Here are some of the best options broken down by starches, vegetables, fruit, protein, dairy, and drinks.

Starches

• Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth
• Baked sweet potato
• Items made with whole grains and no (or very little) added sugar

Fruit & Vegetables

• Fresh fruit & veggies
• Plain frozen vegetables or fruit canned without added sugar
• Low-sodium or unsalted canned vegetables
• Greens such as kale, spinach, and arugula
• Sugar-free or low-sugar jam or preserves
• No-sugar-added applesauce

Protein

• Plant-based proteins: beans, nuts, seeds, or tofu
• Fish and seafood
• Chicken
• Poultry
• Eggs

Dairy

• 1% or skim milk
• Low-fat yogurt
• Low-fat cottage cheese
• Low-fat or nonfat sour cream

Drinks

• Flavored sparkling water
• Unsweetened tea
• Coffee, black or with added low-fat milk and sugar substitute

What Foods Should I Limit?

If you have diabetes, it's important to know which foods to limit in your diet.

Here are the foods you should be limiting broken down by starches, vegetables, fruit, protein, dairy, and drinks.

Starches

• Processed grains
• Cereals with little whole grains and lots of sugar
• White bread
• French fries
• White-flour tortillas

Fruit & Vegetables

• Canned vegetables (unless low-sodium)
• Veggies cooked with added butter or cheese
• Canned fruit with heavy sugar syrup
• Jam, jelly, and preserves
• Sweetened applesauce
• Fruit juice drinks

Protein

• Fried meats
• Higher-fat cuts of meat, such as ribs
• Bacon
• Cheese
• Poultry with skin
• Deep-fried fish
• Deep-fried tofu

Dairy

• Whole milk
• Yogurt
• Cottage cheese
• Sour cream
• Ice cream

Drinks

• Soda
• Alcohol
• Sweetened tea
• Flavored coffees with sugar and cream
• Energy drinks (Source: WebMD)

The best way to manage your blood glucose levels is to follow a healthy diet that includes plenty of fruits and vegetables, whole grains, lean protein sources, and low-fat dairy products. You should also limit your intake of high-fat foods like fried foods, baked goods made with white flour, and sugary sweets.

We hope this guide will help shed some light on the best and worst foods for diabetics, and that you'll use it to make smarter choices when it comes to your diet. Always be sure to consult your Doctor with any changes in your diet.

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Learn More:

• Balancing Blood Sugar: Tips for Managing Diabetes on a Vegetarian Diet
• Effective Tips for Managing Diabetes and Sugar Intake