🥦 Best Foods for Diabetes

 

1. Non-Starchy Vegetables

These are low in carbs and rich in fiber, vitamins, and antioxidants.

• Broccoli

• Spinach

• Kale

• Cabbage

• Cauliflower

• Bell peppers

• Zucchini

2. Whole Grains (in moderation)

Whole grains are high in fiber, which slows glucose absorption.

• Oats

• Quinoa

• Brown rice

• Barley

• Whole wheat (in small portions)

3. Lean Proteins

Help you stay full and prevent blood sugar spikes.

• Skinless chicken or turkey

• Fish (especially fatty fish like salmon or sardines)

• Eggs

• Greek yogurt (unsweetened)

• Tofu and tempeh

• Lentils and beans (watch portion size)

4. Healthy Fats

Support heart health and improve insulin sensitivity.

• Avocados

• Nuts (almonds, walnuts, pistachios)

• Seeds (chia, flaxseed, pumpkin)

• Olive oil

5. Low-Glycemic Fruits

Fruits with fiber and lower sugar content are better choices.

• Berries (strawberries, blueberries, raspberries)

• Apples

• Pears

• Cherries

• Oranges (in moderation)

6. Legumes

High in fiber and protein, good for blood sugar control.

• Chickpeas

• Lentils

• Black beans

• Kidney beans

7. Spices and Herbs

Certain spices help improve insulin sensitivity.

• Cinnamon

• Turmeric

• Garlic

• Ginger

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🛑 Foods to Limit or Avoid

• White bread, pasta, and rice

• Sugary drinks (soda, sweet tea, fruit juices)

• Baked goods and sweets

• Deep-fried foods

• Full-fat dairy with added sugar

• Processed meats (like bacon, sausage)