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What Foods Can Diabetics Eat Freely?

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Feb 9, 2017

   6 min     



Diabetes mellitus is a group of metabolic conditions where a person has high blood glucose levels because the body produces less/no insulin or the body cells do not respond appropriately to the insulin produced. The patients who develop diabetes experiences with symptoms like 

  • increased hunger (polyphagia)

  • frequent urination (polyuria)

  • increased thirst (polydipsia) 

People with diabetes have almost twice the venture of heart disease and are at higher jeopardy of acquiring mental health disorders such as depression. There are some tips by which you can still take pleasure in your meals without feeling hungry or deprived. The best protein foods to prevent diabetes are plant-based proteins such as beans, nuts, seeds, or tofu. Energy-boosting foods for diabetics that are high in fibre, antioxidants, and vitamins and minerals should be followed regularly to prevent diabetics. 

Losing merely 5%-10% of your total weight can aid you to release your blood pressure, blood sugar, and cholesterol levels down. Through healthy eating habits, being more physically energetic, and dropping weight, you can overcome your signs or even reverse diabetes. A diet for a diabetic patient doesn’t have to be intricate, and you don’t have to give up all your favourite foods. 

When it comes to managing diabetes, food, and a healthy diet play an important role in it.  

However, you need to know what the best foods to be eaten are?

How the combinations of these foods affect blood sugar levels? 

And how and when you are supposed to eat? 

When it comes to carbohydrates, it has the most significant impact on blood sugar levels. Therefore, learning the portions to be consumed by using measuring cups or scales can go a long way. 

Controlling diabetes with diet is the essential thing to comprehend, and thus for a diabetic patient, “balance is the key.” The food consumed has to be a good mixture of proteins, carbohydrates, fruits and vegetables, and fats. Particular importance should be given to carbs, the quantity and quality of it to be consumed.  

Also, foods and beverages that can spike blood sugar levels. Indian food for people with diabetes should have a ratio of 60:20:20 for carbs, fats, and proteins. Well, the list can progress on and on. Given below are a few functional foods that reverse diabetes that one can eat without any restrictions and manage diabetes with such diets. 

What to eat more if you are diabetic?

Some meal plans can help you to lower your blood sugar levels, and this aids them to play a vital role in managing diabetes. It is also hugely advantageous to eat foods that play a role in limiting diabetes dilemmas like heart and kidney diseases.

Non-Starchy Vegetables 

Green and leafy vegetables are high in fibre and low in calories, while also being remarkably nutritious. These are low in absorbable carbs, which means that they play a significant role in regulating blood sugar levels too. Vegetables like Broccoli, Zucchini, and Spinach are rich in several minerals and vitamins like vitamin C; hence it helps in managing weight.

Whole Grains

Whole grains like Oats, Quinoa, and Whole Wheat Bread are suitable for those with diabetes as it benefits in promoting insulin sensitivity and prevents blood sugar spikes.

Lean Fish 

Sea products like the Flounder, Cod, and Sole are high in protein and low in fat; hence it aids weight loss and prevents type 2 diabetes. Also, some of the fatty fishes like salmon, mackerel and sardines are excellent sources of EPA and DHA, the omega-3 fatty acids which are with significant heart health benefits. Adjusting the consumption of these fats could especially benefit people with diabetes with a higher risk of heart disease.


The golden powder (turmeric) reduces the HbA1c, and blood glucose levels thus make sure you add a pinch in every dish you make.

Apple Cider Vinegar

Although it’s prepared from apples, the sugar content in the apple is fermented into acetic acid, giving the final product with very fewer carbs. Apple cider vinegar serves to enhance insulin sensitivity and reduce blood sugar levels. Consuming this tangy drink mixed with water before meals help in using up blood glucose efficiently.

Fenugreek Seeds

Fenugreek tea helps in lowering the insulin resistance hence helps to balance blood sugar levels.


Berries like cranberry, blueberry, and raspberry are suitable for diabetics since the rich antioxidants called anthocyanins to help in reducing the insulin levels.


Potassium (a mineral) in avocado is essential for people with type 2 diabetes since it helps in neutralizing the sodium levels. Avocado tops the list of food menu for diabetics type 2.


Beans contain complex carbohydrates and are high in protein that helps in managing weight and lowering the insulin and blood sugar levels in a diabetic patient.


An apple a day keeps the doctor away, well, yes this is entirely true for diabetic patients as apples are high in fibre, which helps in controlling the blood sugar levels and reduce cholesterol. 

What to eat more limited?

  • Unhealthful fats like trans fats and saturated fats from partly hydrogenated or deep-fried dishes.

  • Packaged and street foods, especially those high in sugar, baked goods, chips, sweets, desserts, as that can imbalance a person’s insulin levels.

  • Processed meat and red meat

  • White bread, sugary cereals, refined pasta or rice

  • Low-fat items that have substituted fat with added sugar in it, such as fat-free yoghurt

  • Salty foods that can raise blood pressure

  • Prefer high-fibre, slow-release carbohydrates 

Carbohydrates and Diabetes

Carbohydrates are an essential portion of all meals. Nevertheless, people with diabetes will profit from restricting their carbohydrate intake in a well-balanced diet or pairing carbs with a substantial protein or fat source. 

Confine processed carbs like white bread, rice, and, pasta, confectionery, packaged meals, as well as soda, and fast foods. One approach to manage diabetes with diet is to adjust high-GI and low-GI foods. High glycemic index (GI) foods fasten your blood sugar quickly, while low GI foods have the slightest effect on blood sugar. 

When determining high-GI foods (like white bread, white pasta, white potatoes, pumpkins, etc.), restrict the portions and combine these foods with protein or wholesome fat to overcome the impact on blood sugar and feel sufficient for longer. 

Choose carbs that are packed with fibre and don’t spike your blood sugar. 

Eat                                              Don’t Eat

Brown Rice

White Rice

Sweet Potatoes

White Potatoes

Whole-wheat Pasta

Regular Pasta

Whole-wheat Bread

White Bread

High-fiber, low-sugar cereal     

Sugary Breakfast Cereal

Steel-cut or rolled oats

Instant Oatmeal

Low-sugar bran flakes


Peas or Leafy Greens



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Tags:  Diabetics,Eating Habits,diabetes mellitus, healthy diet, control blood pressure, lower blood sugar

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