Which foods can you eat if you have diabetes?

healthy diet

People with diabetes are almost twice as likely to develop heart disease and are more at risk of developing mental health conditions such as depression. Most of the cases of type 2 diabetes are preventable, and some can even be cured. Taking steps to prevent or control diabetes does not mean living in deprivation; it means eating a tasty and balanced diet, which will also increase your energy and improve your mood. You don’t have to give up sweets altogether or resign yourself to a life of bland food.

If you are going through diabetes, you don’t have different nutritional needs. So, your diet can be the same as the average person. But you have to pay attention to some of your food choices, especially the carbohydrates you eat. While following a Mediterranean diet or another heart-healthy diet can help, the most important thing you can do is lose weight. You may also like to consider a list for beginners on paleo diet that is found quite helpful in losing weight.

Losing just 5% to 10% of your total weight can help lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also profoundly affect your mood, energy, and sense of well-being. You can still make a positive change, even if you are diagnosed with diabetes because it is never too late. If you eat healthier, become more physically active, and lose weight, you can reduce your symptoms or reverse diabetes. The point is, you have more control over your health than you realize.

The highest risk of diabetes: belly fat

Being obese or overweight is one of the most common factors of type 2 diabetes. However, your risk is higher if you tend to carry your weight around your belly rather than on your hips and thighs. The abdominal organs and the liver are surrounded by large amounts of abdominal fat and are closely related to insulin resistance.

The calories from fructose are more likely to affect your stomach. Less sweet foods can lead to a slimmer waist and a lower risk of diabetes.

Diet planning for diabetes

Diabetic diets don’t have to be complicated, and you don’t have to give up your favorite foods.

Here are some foods that people with diabetes can eat. You can also check our Awesome guide on candida diet.


Eating blueberries improves insulin sensitivity.


Eating oranges lowers the risk of developing Type 2 diabetes.


Helpful in decreasing blood pressure.

Dark Chocolate

It helps to decrease fasting insulin levels and blood pressure.

Plant-Based Meals

Intake of plant-based meals helps to maintain a healthy BMI(Body Mass Index).

Olive Oil

The use of olive oil in the diet reduces the risk of diabetes.

Green Vegetables

Eating green vegetables reduces the risk of cardiovascular disorders.

Nuts and Peanut Butter

Intake of nuts and peanut butter significantly reduces the risk of heart diseases and stroke with diabetes.


Regular use of foods containing probiotics improves fasting glucose levels.


It reduces blood sugar by increasing insulin sensitivity.