Diabetic Diet Food List (With Tables)

Diabetic Diet Food List – Overview

When it comes to diet, people with diabetes have to be extremely careful about what they eat.

Eating the wrong diet can influence blood sugar levels, weight, and even cardiovascular health. A person living with diabetes needs to know their limit.

They also need to know the most nutritious diet that will manage their diabetes without causing any adverse effects on their health. 

Going to the grocery store with a checklist of what you need, will save money and prevent food waste. So, what do you need to include in our list? Your diabetic diet food list should include:

  • Proteins
  • Whole Grains
  • Vegetables
  • Fruits
  • Nuts and Seeds
  • Dairy Products

Read on for the complete food list in each type of diet and the ones foods you should limit.

Healthy Diabetic Diet Food List

Even though being on a diabetic diet limits you to certain food types, you can still have the best tasting, and nutritious meals with what you choose.

All you need to do is establish a detailed plan of delectable, balanced, and nutritious foods for your daily diet. It will assist you to stay on track and supporting your overall wellbeing.

Proteins

Protein is necessary for the development, regeneration, and maintenance of most of your body’s tissues and organs.

Proteins are also required for the proper functioning of the immune system and the facilitation of several other physiological functions.

Diabetic Diet Food List

Diabetic Diet Food List – Proteins

Taking the right recommended protein does not affect blood sugar levels. However, the diet that contains the protein could have an impact.

People with diabetes do not require any more protein than people who do not have diabetes. There are, however, instances in which less protein is preferable.

Whenever possible, choose lean meat to reduce your saturated fat intake. Eat a range of proteins regularly, including seafood servings at least twice a week. 

Aside from a few exceptions, the animal proteins mentioned below contain zero grams of carbs. Despite this, you do not have to go overboard in terms of protein quantities.

Below is the protein diabetic diet food list.

Beans and other LegumesBlack,  Butter, Chickpeas, Fava, Kidney, Lima, Navy, White, Baked, Refried, Garbanzo, Lentils, Dried Peas
Fish and other SeafoodTuna, Salmon, Shrimp, Scallops, Haddock, Sardines, Cod, Lobster, Crab, Tilapia, Herring, Mackerel, Trout
Lean Red MeatGround, Tenderloin, Flank Steak, Cubed Beef, Sirloin, Chipped Beef,       
PoultryChicken, Turkey, Cornish Hen
PorkGround, Pork Loin, Pork Chops, Cured Ham, Boiled Ham  
Eggs   

Grains

Diabetic Diet Food List

Diabetic Diet Food List – Grains

Whole grains should be your preference for starchy diets if you have diabetes. They are high in minerals, fiber, vitamins, and other nutrients. However, it would help if you consumed your whole grains in moderation.  

A third of a cup of cooked grains contains about 15 grams of carbs.   

Increase the amount of non – starchy vegetables in your serving to give your diet more balanced.

Your diabetic diet food list should include the following whole grains.

WheatWhole, Bulgur (Cracked)
RiceBrown, Red, Black
BarleyWhole
RyeWhole
FarroWhole
QuinoaWhole
CornWhole Grain
PastaWhole Grain-Based, Whole Wheat-Based or Bean-Based

Vegetables

Diabetic Diet Food List

Diabetic Diet Food List – Vegetables

Consuming nutrient-dense and high-fiber veggies can aid in the control of both blood sugar and long-term conditions if you have diabetes.

However, not all veggies are suitable for people with diabetes. Because starchy veggies such as potatoes have higher carbohydrate content, you want to keep them aside as you arrange your meal.

Consume a variety of veggies to get a wide range of nutrients. While fresh veggies are preferable, frozen and canned vegetables are also good as long as their salt content is appropriate.

The following is a list of the best vegetables for people with diabetes

Non-Starchy VeggiesCarrots, Broccoli, Zucchini, Cabbage, Spinach, Tomatoes, Cucumber, Lettuce, Mushrooms, Green Beans, Brussels, Sprouts, Asparagus, Celery, Onions, Okra, Ball Peppers, Collards, Kale, Mustard Greens, Swiss Chard.
Starchy VeggiesPumpkin, Sweet Potatoes, Butternut Squash, Yucca, Potatoes, Corn, Cassava, Sweet Peas

Nuts and Seeds

Diabetic Diet Food List

Diabetic Diet Food List – Nuts and Seeds

When it comes to delectable diabetes-friendly snacks, nuts and seeds are difficult to match.

Nuts are an excellent treat for people with diabetes as they are a nutrient-dense diet. They are low in carbohydrates but full of protein, fiber, and essential fats.

Besides, they also leave you feeling full.  Always go for low-sodium choices.

The nuts and seeds to add to your diabetes diet food list are as follows.

Almonds
Chia Seeds
Flaxseeds
Hemp Seeds
Peanuts
Pecans
Pistachios
Walnuts
Hazelnuts

Dairy

Diabetic Diet Food List

Diabetic Diet Food List – Dairy

Many people with diabetes find themselves in challenging situations when it comes to choosing the best dairy products. One reason is that daily products contain a little carbohydrate.

On the other hand, dairy provides proteins, calcium, and vitamin D.

If you are trying to keep your saturated fat intake under control, opt for low fat or fat-free dairy.

The most critical items to watch out for are sweetened dairy products because sweeteners can significantly increase the carb count.

Instead, choose unsweetened yogurts and other dairy products, to which you can incorporate some little fruits if necessary.

Compared to most milk products, cheese generally has fewer carbs and a greater density of fat and protein. What dairy products should you include in your list?

Low-Fat Milk
Plain Yogurt
Cheese: Cottage, Mozzarella, Ricotta, Cheddar, Feta, Swiss
Cream: Plain, Sour
Unsalted Butter

Fruits

Diabetic Diet Food List

Diabetic Diet Food List – Fruits

When you have diabetes, fruits can be an excellent choice. Numerous fruits have beneficial vitamins, minerals, and fiber.

All these are components that help manage blood sugar levels and reduce your likelihood of developing type 2-diabetes.

You can include frozen fruits on your list with fresh fruits because they do not spoil quickly. Additionally, they pair well with yoghurt, cereal, and smoothies.

Which fruits are the healthiest for people with diabetes?

Apples
Apricots
Bananas
Blueberries
Clementines
Grapes
Lemons
Limes
Oranges,
Peaches
Plums
Strawberries

Foods You Should Not Include in Your Diabetes Diet Food List

Diabetic Diet Food List

Diabetic Diet Food List – Foods to Avoid

The following foods will spike your glucose levels, contributing to weight gain, among other adverse health issues.

Foods to Exclude from Diabetes Food List
Bacon, hot dogs, sausages and any other processed meat product
Baked products and packaged pastries
Dried Fruit
Fruit-flavored yoghurts
Honey
Maple syrup
Sports drinks, sodas and other beverages sweetened with processed sugar
Sweetened fruits
White bread and other refined grain food items
White rice

Final Words for Diabetic Diet Food List

It can be challenging to shop for groceries when you have diabetes, but it is not impossible.

The ingredients listed above are helpful in a variety of delectable meals. 

If you want to make it easier, pick a day and time when it is most convenient for you. Avoid going grocery shopping on crowded days, or days when you are not feeling too good.

Knowing the items to include in your diet more frequently will help you simplify your cooking and diet.

Do not forget to read food package labels; to ensure what you are buying is good for your health.

  
Diabetic Diet Food List
Food TypeAllowed foods for a diabetic diet
PROTEINS
Beans and other LegumesBlack, Butter, Chickpeas, Fava, Kidney, Lima, Navy, White,
Baked, Refried, Garbanzo, Lentils, Dried Peas
Fish and other SeafoodTuna, Salmon, Shrimp, Scallops, Haddock, Sardines, Cod,
Lobster, Crab, Tilapia, Herring, Mackerel, Trout
Lean Red MeatGround, Tenderloin, Flank Steak, Cubed Beef, Sirloin,
Chipped Beef
PoultryChicken, Turkey, Cornish Hen
Eggs
PorkGround, Pork Loin, Pork Chops, Cured Ham, Boiled Ham
GRAINS
WheatWhole, Bulgur (Cracked)
RiceBrown, Red, Black
BarleyWhole
RyeWhole
FarroWhole
QuinoaWhole
CornWhole Grain
PastaWhole Grain-Based, Whole Wheat-Based or Bean-Based
VEGETABLES
Non-Starchy VeggiesCarrots, Broccoli, Zucchini, Cabbage, Spinach, Tomatoes,
Cucumber, Lettuce, Mushrooms, Green Beans, Brussels,
Okra, Ball Peppers, Collards, Kale, Mustard Greens,
Sprouts, Asparagus, Celery, Onions, Swiss Chard.
Starchy VeggiesPumpkin, Sweet Potatoes, Butternut Squash,
Yucca, Potatoes, Corn, Cassava, Sweet Peas
NUTS and SEEDS
Almonds
Chia Seeds
Flaxseeds
Hemp Seeds
Peanuts
Pecans
Pistachios
Walnuts
Hazelnuts
DAIRY
Low-Fat Milk
Plain Yogurt
CheeseCottage, Mozzarella, Ricotta, Cheddar, Feta, Swiss
CreamPlain, Sour
Unsalted Butter
FRUITS
Apples
Apricots
Bananas
Blueberries
Clementines
Grapes
Lemons
Limes
Oranges,
Peaches
Plums
Strawberries
FOODS TO LIMIT ON YOUR DIET
Bacon, hot dogs, sausages
Any other processed meat product
Baked products and packaged pastries
Dried Fruit
Fruit-flavored yoghurts
Honey
Maple syrup
Sports drinks, sodas and
Other beverages sweetened with processed sugar
Sweetened fruits
White bread and other refined grain food items
White rice

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7 Day Insulin Resistance Diet Plan

7 Day Intermittent Fasting Diet Meal Plan

BRAT Diet Food List