The food that you eat plays an important role in the health of your body. Eating the right foods will help you to be healthy and fit while eating the wrong foods can lead to weight gain, high blood pressure, and even diabetes. Here are eight foods that are especially beneficial for people with diabetes, so you can enjoy meals without worrying about your blood sugar or other diet-related health problems.



 Avocado

Avocados are among one our favorite foods not just because of their versatility, but also because they’re delicious. One study published in Diabetes Care found that participants who ate half a fresh avocado with lunch reported lower blood sugar levels than those who did not. Avocados contain healthy fats and antioxidants like vitamin E. The monounsaturated fats present in avocados can also help reduce insulin resistance.

2.      Quinoa

This gluten-free grain is a great source of plant-based protein, making it a perfect vegetarian option. High in fibre and rich in nutrients, quinoa also has a low glycemic index rating that can help regulate your blood sugar levels. One serving (1/2 cup) of cooked quinoa has 190 calories, 5 grams of fat and 4 grams of protein. Quinoa’s high fibre content helps slow digestion and absorption, which promotes feelings of fullness.

3.      Nuts

Research has shown that eating nuts can help lower blood sugar. In a study published in Diabetes Care, dieters who were given walnuts saw their blood sugar levels rise more slowly after eating than those who didn’t eat them. Walnuts are also high in omega-3 fatty acids, which are known to help prevent heart disease, diabetes and inflammation. Other great nuts include almonds, pecans and pistachios. Just be sure to watch your portion sizes—one handful is enough. And don’t forget other sources of good fats, like olive oil and avocados!

4.      Salmon

Salmon is rich in omega-3 fatty acids, which help improve insulin sensitivity. In a study published in The Journal of Nutritional Biochemistry, obese patients with type 2 diabetes were able to cut down on medications and improve their blood sugar levels when they consumed 30 grams of salmon daily. Additionally, animal studies have found that increased levels of omega-3s reduce fat mass and decrease insulin resistance. This fatty fish is not only tasty but also highly nutritious!

5.      Broccoli

With only 7 calories and 2 grams of fibre per cup, broccoli is a terrific food for diabetics. To keep your blood sugar in check, aim to eat several servings of fruits and vegetables every day. This veggie also contains vitamin C to boost your immune system and potassium, which can lower blood pressure. Broccoli is also rich in antioxidants that help protect against certain types of cancer. Just steam it or sauté it with olive oil and garlic for a quick side dish that’s low-calorie but high on flavour.

6.      Lentils

This bean has an impressive 15.3 grams of fibre per cooked cup, making it one of the best sources on our list. Plus, a lot of lentils’ fibre can also be attributed to polysaccharides called resistant starch, which help keep blood sugar levels under control by slowing how quickly food gets absorbed into your system. Lentils are also rich in folate and iron, both of which are important for diabetes prevention and management. In fact, research shows that eating legumes like lentils may even help you lose weight if you’re overweight or obese—another reason why they’re one of our favourite foods! 

7.      Black beans

Black beans are an excellent source of protein and fibre. Studies show that people who eat a high-fibre diet tend to lose weight and keep it off, which means black beans can be an effective weight-loss food. They’re also rich in folate, which helps maintain healthy blood sugar levels. (Beans are also great sources of soluble fibre.) In addition, one cup contains 15 per cent of your daily iron needs. Iron is essential for red blood cell production and haemoglobin formation—and having too little iron can cause you to feel tired and lethargic.

8.      Blueberries

Eat blueberries. They’re packed with antioxidants and taste great on top of cereal or yoghurt. And don’t worry if you can’t find fresh blueberries, frozen ones will do just fine. (Just thaw them out before eating.) Blueberries are a staple in diabetes diets because they help stabilize blood sugar levels and decrease insulin resistance (which makes it easier to keep weight off). It is best to eat about 1/2 cup of blueberries per day, three times a week.