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Diabetes Dietary “Cheat Sheet”

Some changes in dietary habits that prove very beneficial for you when trying to control your blood sugars and complications from diabetes are as follows:

  • Make sure to eat every 3–4 hours (set an alarm if needed)
  • When eating make sure to combine a fiber-rich carb and protein
  • Balanced plate at lunch and dinner (including a complex carb in the right portion – typically ~½ cup)

✅ Foods to PRIORITIZE for Type 2 Diabetes

These foods support blood sugar stability, reduce inflammation, and help manage weight and cholesterol.

Non-Starchy Vegetables (Unlimited Portions)

Rich in fiber, low in carbs:

  • Leafy greens (spinach, kale, collards, Swiss chard)
  • Broccoli and cauliflower
  • Asparagus
  • Brussels sprouts
  • Zucchini and squash
  • Green beans
  • Peppers
  • Mushrooms
  • Tomatoes
  • Cucumbers
  • Eggplant

Lean Proteins (Promote satiety & stabilize blood sugar)

  • Chicken and turkey (skinless)
  • Fish (especially salmon, tuna, trout, sardines)
  • Eggs
  • Tofu, tempeh
  • Edamame
  • Beans and lentils (also carbohydrates but high in fiber)

Whole Grains (½ cup servings)

High in fiber → slower glucose rise:

  • Oats / oatmeal
  • Quinoa
  • Barley
  • Farro
  • Brown rice
  • Whole wheat pasta or bread
  • High-fiber tortillas (whole wheat or low-carb varieties)

Fruit (½ cup or 1 small whole piece)

Best low-glycemic options:

  • Berries (blueberries, blackberries, strawberries) ← best option
  • Apples
  • Pears
  • Peaches
  • Plums
  • Kiwi
  • Oranges
  • Cherries
    (Avoid fruit juices and dried fruit—more on that below.)

Healthy Fats (Help improve cholesterol & satiety)

  • Olive oil
  • Avocado
  • Nuts (almonds, walnuts, pistachios)
  • Nut butters (no added sugar)
  • Seeds (chia, flax, pumpkin, hemp)
  • Fatty fish (salmon, tuna, sardines)

Low-Fat or Non-Dairy Alternatives

  • Low-fat Greek yogurt
  • Low-fat cottage cheese
  • Unsweetened almond, soy, oat, or cashew milk

❗ Foods to LIMIT OR AVOID for Type 2 Diabetes

These foods raise blood sugars quickly, promote insulin resistance, or increase inflammation.

🚫 1. Sugary Drinks (Major Cause of Blood Sugar Spikes)

Avoid:

  • Regular soda
  • Sweet tea
  • Lemonade
  • Fruit juices (even 100% juice)
  • Sports drinks
  • Energy drinks
  • Coffee drinks with syrups/whipped cream

🚫 2. Refined Grains & High-Glycemic Carbs

Avoid:

  • White bread
  • White rice
  • Regular pasta
  • Bagels
  • Pancakes/waffles
  • Flour tortillas
  • Crackers made with white flour
  • Sugary breakfast cereals

🚫 3. Sweets & Desserts

Avoid:

  • Cookies
  • Cakes
  • Donuts
  • Pie
  • Candy
  • Ice cream
  • Pastries
  • Chocolate (limit unless sugar-free and small portions)

🚫 4. Processed & High-Fat Meats

Avoid or minimize:

  • Bacon
  • Sausage
  • Hot dogs
  • Salami, pepperoni
  • Deli lunch meats (unless low-sodium/lean)

🚫 5. Fried & Fast Foods

Avoid:

  • Fried chicken
  • French fries
  • Onion rings
  • Fried fish
  • Fast food meals

🚫 6. High-Saturated-Fat Foods

Limit:

  • Whole milk
  • Cream
  • Butter
  • Cheese (full-fat)
  • Heavy cream sauces
  • High-fat dressings

🚫 7. Fruits to Limit

These spike blood sugar more quickly:

  • Grapes
  • Pineapple
  • Mango
  • Watermelon
  • Dried fruit (raisins, dried cranberries, dates)
  • Fruit juice (no fiber → big glucose spike)

🚫 8. Artificial Sweeteners (May increase cravings & GI symptoms)

Limit:

  • Sucralose
  • Aspartame
  • Saccharin
  • Acesulfame-K

🚫 9. Alcohol

Especially avoid sugary mixed drinks.
If drinking: stick to light beer or dry wine, with food.

⭐ Bonus: Ideal Plate Method for Diabetes

½ plate: non-starchy vegetables
¼ plate: lean protein
¼ plate: whole grain or starchy vegetable (sweet potato, quinoa, brown rice)

  • Add healthy fats in small amounts

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.