Top 8 Diabetes-Friendly Foods for a Healthier Life

hand hold a salmon fish dish on a black plate


If blood sugar levels are increased above a limited amount then this called diabetes, and foods for diabetes are helpful in it.

Diabetes is a common disease like other thyroid, and high blood pressure, which creates other health complications.

There are 2 types of diabetes type I and type II (In type II, the body produces insulin, but instead of using it, the body fights with it).

In type I body doesn’t produce much insulin, where insulin is increased by external help like medicine, and injection.

Insulin is the main hormone in this, which is manipulated by food and drink consumption, but what food does in diabetes?

Food is very important in this, where sugary drinks and processed food are the main reasons for type II diabetes.

Here are what healthy food do in diabetes patient:

  • Control blood sugar level
  • maintain healthy weight
  • play a vital role in insulin
  • reduce the risk of diabetes and further complications

If you face any weakness or are more thirsty than usual, then you should talk to your doctor, it may be a sign of diabetes.

8 Diabetes-Friendly Foods for a Healthier Life

Here are the top 8 healthy foods for diabetes, which not only for just mention, we will also tell what these foods do to diabetes patients:

hand hold a salmon fish dish on a black plate

Fatty Fish

Yes, fatty fish is considered the best food for diabetes patients, but what does it do, does it reduce insulin, or maintain hormone levels?

Here – Fatty fish include salmon, tuna, and sardines which are well popular for their several health benefits:

Contain Omega-3: It is a type of fat, that is good for the body, especially for the heart and brain, so adding it to your diet is a good choice.

Loaded with protein: Protein is vital for our body, which indirectly helps in keeping your blood sugar level in control (1)

Contains vitamins and minerals: It is one of the best sources of vitamins and minerals like vitamin D, B12, B6, potassium, iron, selenium, etc.

But what does it reduce insulin, or maintain hormone levels?

Fatty fish do not directly reduce insulin hormones, which make our body more insulin-effective, resulting in lowering sugar levels.

Can it maintain hormone levels? Yes, it makes the body effective where the body’s other hormones maintain insulin hormone levels.

Overall, reduces inflammation, and boosts pancreas operation, which improves health, and prevents other health issues (2).

It is a good choice to add to your diet, just make sure to eat it in moderate amounts. cook first, and avoid raw eating.

Leafy Green Vegetables

Yes, leafy green vegetables are an excellent choice for adding several nutrients, and minerals, and also help in weight loss.

Leafy green vegetables contain:

Fiber: It is excellent for stomach health, where lack of fiber in the body leads to constipation and other health concerns.

Fiber promotes bowel movement, which works better if you add proper hydration, which makes stool easy to pass.

Vitamins and Minerals: This is our need to work easily, lack of vitamin and mineral raise increase the risk of other health diseases.

Contains Vitamin A, MG, C, K, folate, magnesium, potassium, etc, which overall reduce the risk of heart disease.

Antioxidants: play a vital in the body (responsible for preventing free radicals which are responsible for diabetes, heart disease, and even cancer)

Add leafy green vegetables to your diet, like kale, spinach, collard greens, cabbage, and other seasonal vegetables.

A 2020 study revealed that people who ate spinach for regular plain have lower blood sugar levels than other non-spinach eaters.

One more study from 2022 found that type II diabetes patients who ate leafy green veggies have a lower case of heart disease.

Another study showed that magnesium, boost metabolism which helps in weight loss, reduce sugar level, and reduce the risk of insulin resistance.

Whole Grains

Yes, it is also the best choice for diabetic patients because it contains fibre, and very little sugar, which makes it excellent food for diabetes.

It contains fiber, which we already tell you fiber does, and also slows down the absorption of glucose in the blood (6)

This will prevent high sugar level concerns after meals, and also fulfil the satisfaction of hunger which is best for weight loss.

A 2020 study revealed that a high intake of whole grains like oats, cereal, brown rice, and bread is allied with a lower risk of type II diabetes.

Whole grains are also a good source of vitamins, minerals, and antioxidants, which are important for overall health.

Whole grain items such as:

  • whole grain bread
  • pasta
  • barley
  • cereals
  • oats
  • brown rice

Oats are low in calories, and high in dietary fibre resulting in satisfied hunger, preventing stomach issues, and promoting weight loss.


Yes, nuts are loaded with several nutrients, and even more, loaded with fruits and vegetables.

A 2023 study showed that people with type II diabetes who eat nuts for 5 weeks daily are lowering their risk of cardiovascular disease.

I think is considered the best food consumption in foods for diabetes.

Nuts are an amazing source of protein (help in building mass), fiber (promotes healthy gut), and fats (improve insulin sensitivity).

Other vitamins and minerals such as E, D, and C, play an essential role in maintaining blood sugar levels.

Here are popular nuts such as:

  • Almonds
  • peanuts
  • brazil nuts
  • cashew
  • hazelnuts

2023 study by a European journal demonstrated that swallowing almonds before a meal ate less calorie consumption at mealtime.


A bowl of yogurt with a spoon

It is a good source of calcium, potassium, vitamin D, and a lower glycemic index which reduces rapid strike in blood sugar levels.

Yogurt also contains probiotics which may improve insulin sensitivity, and control sugar levels. and promote a healthy gut.

A new study uncovered that type II diabetes patient who eats yogurt for 6 months have a lower blood sugar level, than non-yoghurt eaters.

Another review found that prediabetes should eat yogurt daily, which improves insulin resistance and reduces sugar levels.

If you are allergic to yogurt you choose other dairy items like milk, and cheese, which also help in it.

In addition, NCBI reports it promotes fat loss, a decrease in food intake, an increase in satiety, and a reduction in glycemic.

Yogurt only helps diabetes patients but helps in other such as:

  • Good for the digestive tract because it contains good bacteria
  • promote healthy skin and hair
  • help in weight loss
  • prevent pregnancy complications
  • reduce the risk of heart disease
  • promote bone health

In addition, NCBI 2018 review said that yogurt consumption during pregnancy can reduce the risk of premature delivery.

Add Fruits for Sweetener Instead of Surgery Drink

It is not a food, it’s a suggestion that type II diabetes mostly occurs due to excessive consumption of sugary things.

Sugary drinks are harmful in diabetics which even trigger other health issues like raised heart attack risk, and the wound doesn’t heal quickly.

So reduce surgery drinks and choose natural ways to give sweeteners to the body like fruit juice also contains other vital nutrients.

Here are some fruit juices that have low glycemic index which considered best for diabetic patients:

  • Berries
  • apple juice at home, not market juice
  • pears
  • citrus fruits, like amla, oranges, lemons, etc
  • plums
  • Cherry
  • watermelon
  • peaches


A white cup of cinnamon sticks and tea

Studies suggest that cinnamon (dalchini) may be good for people with diabetes, by lowering blood sugar levels.

Over time it may also bring lower cholesterol levels in diabetes people.

Cinnamon is a thousands-year-old spice, which is manually used in sweet dishes, snacks, tea, and traditional foods.

It is loaded with antioxidants and antioxidants present in it are number 1 in all spices, so make sure to add it in a moderate amount.

A 2022 study found that type II diabetes individuals who consumed cinnamon supplements for 2.5 months have lower sugar levels, than placebo.

One more well-known analysis discloses that for months cinnamon supplements lower blood sugar levels faster, than a placebo.

Cinnamon has several health benefits such as:

  • Prevent Alzheimer’s disease
  • Loaded with antioxidants
  • contain anti-inflammatory properties
  • boost immune system

If you are on medication or underlying medical condition, then make sure to avoid cinnamon, because it may interact with medicine.

Additional Tips

Food plays a vital role in diabetes, but people who already have diabetes patients they have to maintain their sugar levels.

Here are some tips for diabetic patients such as:

  • Do a morning walk every day with an empty stomach
  • avoid sugary drinks and food
  • consume these fruits like whole grains, nuts, seeds, fatty fish, etc
  • do regular exercise
  • take medications on time which overall controls your blood sugar level
  • do frequent checkup

If you notice any discomfort, like dizziness, feel anxiety, then you should talk to your doctor it may be a warning sign of health.

Other additional tips such as:

  • Eat small, but frequently, which keeps your sugar level steady
  • maintain stress through relaxation techniques
  • Drink enough water throughout the day which also prevents dehydration
  • choose food that has a low glycemic index like green veggies, fruits, legumes, nuts, lean protein, herbs, and dairy items.

Down Line

Diabetes is the most common health concern, and above 45 age people are more at risk of it.

Fatty fish, almonds, nuts, seeds, green leafy vegetables, and fruits are low in glycemic which keep blood sugar level uphold.

A diabetic should exercise daily, eat less but frequently, take medication occasionally, and adopt a healthy lifestyle.


Hello, I'm Sahil bisht, I am a Mechanical engineer, As well as, aspiring blogger with an obsession for health. This blog delicate to people who want to learn in health.

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