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
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.