Health Topics

What Diabetics Should Eat to Stay Healthy

Healthy eating for diabetics includes eating a wide variety of foods, including vegetables, whole grains, fruits, non-fat dairy products, beans, lean meats, poultry and fish. There is not one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Also, make sure your choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals and fiber over those that are processed.

Aim for foods that are low in fat and high in fiber. Seek to reduce your portion sizes and eat 5 or 6 smaller meals throughout the day, instead of 3 large meals.

Great Choices OK Choices Limit Choices
Low Glycemic Index Foods Medium Glycemic Index Foods High Glycemic Index Foods
  • Skim Milk
  • Plain Yogurt
  • Soy beverage
  • Apple/plum/orange
  • Sweet Potato
  • Oat bran bread
  • Oatmeal (slow cook oats)
  • Bran cereal
  • Converted or parboiled rice
  • Pumpernickel bread
  • Al dente (firm) pasta
  • Lentils/kidney/baked beans
  • Chickpeas
  • Bananas
  • Pineapples
  • Raisins
  • New potatoes
  • Popcorn
  • Split pea or green pea soup
  • Brown rice
  • Couscous
  • Basmati rice
  • Shredded wheat cereal
  • Whole wheat bread
  • Rye bread
  • Watermelons
  • Dried dates
  • Instant mashed potatoes
  • Baked white potatoes
  • Parsnips
  • Rutabagas
  • Instant rice
  • Bagels
  • Soda crackers
  • Jellybeans
  • French fries
  • Ice cream
  • Table sugar (sucrose)