A balanced, nutritious diet plays a key role in managing pre-diabetes and type 2 diabetes. Meals and snacks should include a variety of foods from all major food groups: fruits, vegetables, whole grains, legumes, dairy, and protein sources.
Eating well can help prevent pre-diabetes from progressing to type 2 diabetes and support better management of existing diabetes. Paying attention to carbohydrate intake, eating smaller meals regularly, and choosing nutrient-rich foods are strategies that can reduce health risks associated with diabetes.
One helpful tip for staying on track is creating a grocery list centered around healthier food options. This guide provides a list of diabetes-friendly foods and highlights those that are best limited or avoided.
Best Foods for Diabetes Management
Vegetables
Vegetables are rich in vitamins, minerals, and fiber, and they form the foundation of a healthy diet. The fiber and complex carbohydrates in vegetables can promote fullness, reduce overeating, and support blood sugar control.
Good choices include:
Broccoli, Carrots, Leafy greens, Bell peppers, Tomatoes, Potatoes, Corn, Green peas, Legumes and Beans.
Beans, lentils, and other legumes are excellent sources of protein and fiber. Their high fiber content slows down carbohydrate absorption, making them great for blood sugar control.
Stock up on canned, frozen, or dried options like:
Black beans, Lentils, White beans, Garbanzo beans (chickpeas), Kidney beans, Pinto beans
Fruits
Although fruit contains natural sugar, whole fruits don’t count toward free sugars and can be part of a diabetes-friendly diet. Many have a low glycemic load, meaning they affect blood sugar less significantly.
Recommended fruits:
Apples, Avocados, Blackberries, Cherries, Grapefruit, Peaches, Pears, Plums, Strawberries
Whole Grains
Whole grains generally have a lower glycemic index compared to refined grains, helping with better glucose control.
Healthy grain options include:
100% whole wheat or legume-based pasta, Whole grain bread with ≥3g fiber per slice, Quinoa, Wild rice, Whole wheat or whole grain flour, Cornmeal, Oatmeal, Millet, Amaranth, Barley
Whole grains also tend to be more filling and flavorful than processed carbs.
Dairy
Dairy provides calcium and protein, and some studies suggest it may support insulin secretion in people with type 2 diabetes.
Choose:
Parmesan, ricotta, or cottage cheese, Low-fat or skim milk, Low-fat Greek or plain yogurt
Meat and Protein Sources
Protein helps stabilize blood sugar levels as it digests more slowly than simple carbs.
Animal-based protein options:
Skinless, boneless chicken breast, Salmon, sardines, tuna, and other oily fish, White fish fillets, Skinless , Turkey breast, Eggs
Plant-based protein options:
Beans (black, kidney, pinto, refried), Lentils, Peas, Edamame, Tofu, Tempeh, Hummus, Falafel
Dressings, Condiments, and Spices
Many seasonings and condiments can enhance flavor without affecting blood sugar — as long as carbohydrate content is monitored.
Good options:
Vinegar, Olive oil, Mustard, Herbs and spices, Flavor extracts, Hot sauce, Salsa
Desserts
People with diabetes can still enjoy desserts by focusing on portion control and lower-sugar options.
Better dessert choices:
No-sugar-added popsicles, 100% fruit-based popsicles, Sugar-free gelatin, Ice cream or pudding made with stevia or erythritol, Fresh fruit or fruit salad (without added sugar)
Sugar-Free Products
“Sugar-free” doesn’t mean carb-free. Many sugar-free foods still contain carbohydrates that can impact blood sugar.
Common sugar alcohols to be aware of:
Xylitol, Erythritol, Sorbitol, Maltitol, These may cause a smaller blood sugar rise but should still be consumed in moderation.
Low-impact sugar substitutes include:
Stevia, Aspartame, Sucralose, Saccharin, Neotame, Advantame
Smart Snacks
For between-meal hunger, try options that combine protein, fiber, or healthy fats.
Snack ideas:
Air-popped popcorn (not pre-sweetened), Unsweetened nuts, Carrot or celery sticks with hummus, Fresh fruit paired with a protein (e.g., apple with almond butter)
Drinks
Water is the best drink choice. Other low-carb options include:
Unsweetened tea (hot or iced), Unsweetened coffee, Low-fat or skim milk, Unsweetened plant-based milk, Sparkling water.
Foods to Limit or Avoid
Individuals with diabetes should steer clear of foods that cause sharp spikes in blood sugar or offer little nutritional value.
Limit these:
Refined carbs (white bread, white rice, white pasta), Fried foods (like French fries), Sugary cereals, Sugar-sweetened beverages, Processed snacks (chips, cookies, sweets), Red and processed meats, Low-fat products with added sugar (e.g., fat-free yogurt), Healthier swaps include baked potatoes over fried, or whole grain bread instead of white.
Cooking at home allows for better control over ingredients, especially hidden sugars and unhealthy fats found in ready-made meals.
Reading Food Labels
Understanding food packaging can be challenging. Here are some tips for navigating nutrition labels:
Always read the nutrition facts panel, not just marketing claims like “low sugar” or “fat-free.”
Check serving sizes and total carbohydrate content.
Subtract fiber from total carbs to get a more accurate net carb count.
Review the ingredient list — items at the top are present in the largest amounts.
Identify hidden sugars, which may appear as corn syrup, fructose, or dextrose.
Be cautious with artificial sweeteners — some research questions their health impact and potential to increase sugar cravings.
Sample Grocery List
Here’s an example of a diabetes-friendly grocery haul:
Apples, strawberries, tomatoes
Fresh or frozen vegetables (e.g., corn, cucumbers, squash)
Fresh basil, romaine lettuce, salad mix
Onion, red bell pepper
Sweet potatoes, wild rice mix
Boneless, skinless chicken breasts
Wild-caught salmon fillets
Unsweetened almond or flax milk
1–2% dairy milk
Fresh mozzarella and Parmesan cheese
Unsweetened, olive oil-based salad dressing
Low sugar, low sodium BBQ sauce
Olive oil and olive oil spray
Black pepper, salt, reduced sodium soy sauce
Coffee
Walnuts, almonds, or other raw nuts
Honey (used sparingly)
By making thoughtful food choices and becoming label-savvy, individuals with pre-diabetes or type 2 diabetes can improve their health and better manage their condition over time.