10 Foods to Eat When You Have Diabetes

Diabetes is a condition that occurs when the body can’t produce or utilize insulin, a hormone that helps the body convert sugar into energy. Without insulin, the sugar accumulates in the blood and can lead to serious health problems, including heart disease, blindness, and even death.

Did you know that one out of every four adults has diabetes? And it’s expected that by 2040, the number of people with diabetes will double! With millions of people already living with diabetes, it’s really important to know how to eat right if you have it. If you have diabetes and you’re not sure what to eat, the first thing you should do is talk to a trusted dietitian for diabetes management. They can make a diet plan just for you based on how serious your diabetes is. Also, you can keep learning by reading articles like this one, which gives helpful tips for managing your diet and health today.

Here are some recommended foods for people with diabetes:

Low-Fat Yogurt

A good source of carbohydrates and calcium, low-fat yogurt is a great way to start your day. People with diabetes should eat plain Greek or Icelandic yogurt made from cow milk. Yogurt made from goat or sheep milk is also a great choice.

Brown rice

The digestive enzymes take longer to get to the starchy parts of brown rice because the outer layer is full of fiber. This makes it take longer for sugar to get into the blood. This is important for people with Type 2 diabetes because their bodies can’t control and use the sugar in their bloodstream in the right way.


Quinoa has a carbohydrate source that is lower than that of white rice. This means that it could be a good choice for a person with diabetes who is trying to cut back on carbs.


Tomatoes are a great source of potassium and vitamin C. They are also low in calories and contain plenty of antioxidants. When consumed as part of a healthy diet, they can help to prevent heart disease, stroke, and other chronic diseases.

Green Leafy Vegetables

While vegetables are an important part of any diet, people with diabetes should also pay attention to the types of vegetables they eat. Some of them, like green leafy vegetables, are high in antioxidants and other nutrients that can help reduce the risk of developing diabetes.

People with diabetes should aim to consume at least three servings of vegetables per day. Some good choices include broccoli, cauliflower, spinach, and lettuce.


Cabbage is a great vegetable to include in a diabetic diet. It is low in carbohydrates and has a good amount of fiber, which can help keep blood sugar levels stable. Cabbage is also high in vitamin C and contains antioxidants that may help reduce the risk of some diseases.

Bitter Gourd

The bitter gourd is an excellent source of fiber, vitamins C and B6, and minerals like potassium and magnesium. It also contains antioxidants that may help protect against chronic diseases like diabetes. One way to enjoy the bitter gourd is in a salad or as part of a pilaf dish. You can also make soup out of it or use it as a side dish to accompany your meals.


Celery is a vegetable that is high in fiber, potassium, and vitamins A and C. It can help control blood sugar levels and be eaten as a side dish or snack. When eating celery as a snack or side dish, try to choose pieces that are not too thick. Celery can also be added to soups and stews for extra flavor and nutritional benefits.


One way to ensure you get enough vitamins and minerals is to include pumpkin in your meals. It is an excellent source of beta-carotene, which is a type of vitamin that helps your body convert food into energy. Pumpkin also contains fiber, which can help keep you feeling full longer and help to regulate blood sugar levels. So, adding it to your diet can be a great way to improve your overall health and diabetes management.


One of the healthiest foods you can eat, lentils are high in protein and fiber. One cup of cooked lentils has about 190 calories, 5 grams of carbs, 10 grams of protein, and 4 grams of fiber. When it comes to diabetes, eating healthy is one of the most important things you can do. They are a great food to eat because they are high in protein and fiber, as well as vitamins B6 and magnesium. Lentils are also a good source of dietary cholesterol, which is important for people with diabetes because cholesterol helps to regulate blood sugar levels.

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