Diabetes diet: Foods to Eat , Foods to Avoid

Diabetes is an health condition that is accompanied by the inability of the body to produce enough insulin to regulate blood sugar or the body resistant to insulin. Insulin is the hormone that is produced by the pancreas which regulates the amount of glucose in the bloodstream.
The risk of developing diabetes include high blood pressure, age factor, obesity, physical inactivity, polycystic ovarian syndrome and family history of the disease.
Diabetes is a global concern because of the undesirable symptoms and other serious complications they bring up such as polyuria, neuropathy, heart disease, stroke, eye defects, depression and dementia. However they are different treatment methods that can effectively treat diabetes and nutrition is not excluded. In this article we will be highlighting the various foods that are good for diabetic patient and those that should be avoided in other to prevent spike in blood sugar level.

What is Diabetes diet?

Diabetes diet refers to various foods that are eaten to reduce blood sugar and those that are be avoided to prevent spike in blood sugar levels. There are varieties of foods that you can eat as a diabetic patient to reduce the amount of glucose in your blood without posing a higher risk of other diseases and foods that avoid in other to prevent Hyperglycemia.

Best foods for diabetes to lower blood glucose level

Leafy greens

Leafy vegetables are excellent sources of vitamins A, C, E and K and minerals such as calcium, iron, sodium and potassium and antioxidants. Leafy greens contain low amount of carbohydrate which end product can increase your blood sugar. Examples of leafy greens that are good for diabetic patients include kale, spinach, collards, lettuce and broccoli. A study checking the intake of fruits and vegetables and risk of type 2 diabetes in women revealed that high consumption of green leafy or dark yellow vegetables was linked to reduce risk of type 2 diabetes among overweight women.
Adding leafy greens in your diet can help increase the sensitivity of insulin in your body and blood Sugar.


Egg is an excellent source of proteins vitamin A, D and C and magnesium, potassium sodium and cholesterol. The protein content in egg provides amazing health benefits such as in bodybuilding, provision of energy, immune system boosting and simulation of weight loss. Egg is a better replacement of food that are high in carbohydrates which can spike your blood sugar level. A study shows that consuming high protein diet after meals in people with type 2 diabetes can lower blood sugar and improve regulation of glucose in the blood. Eating eggs after meals can improve the body sensitivity to insulin and also reduce blood sugar.

Whole grains

Whole grains are primarily rich in dietary
fibre which helps to delay the digestion of food thereby stabilizing blood sugar. A research study published in American Journal of Clinical Nurition shows that consuming diet that is particularly high in whole grains is associated with reduced risk of type 2 diabetes in men. Whloe wheat, brown rice, oats, bulgur wheat, millets, quinoa and barley are high-fibre diet that can control blood sugar when added to your diet.


Nuts are good diabetes diet and they contain proteins, fibre, vitamin A and E, calcium, copper sodium, potassium, magnesium manganese and medicinal antioxidants that protect against oxidative stress. Magnesium play vital role in the regulation of blood sugar and it is uually low people with diabetics. A study revealed that an increment in the intake of walnuts was directly associated with lower risk of diabetes.
Regular intake of almonds, cashew, pecans, walnuts and Brazil nuts can improve insulin sensitivity and lower blood sugar level which makes them ideal for diabetes diet.


It is a medicinal spices that is rich in protein vitamin B and C, folic acid calcium, magnesium, iron, potassium, sodium, manganese, zinc and antioxidants. The health benefits of garlic include protection of heart blood , detoxification of heavy metal deposit in the body, prevention of cancer, regulation of blood pressure and lowering of blood sugar. In a study to determine the effect of garlic on blood sugar in type 2 diabetic patient shows that an increased consumption of garlic helps to minimise and regulate the amount of glucose in the blood in the patient used for the study.


They are great source of proteins, Omega-3 fatty acids, vitamin A abd B, potassium, sodium and magnesium. The nutritional content of salmon provide a lot of health benefits which include maintenance of heart health, regulation of blood pressure, promotion of mental health and lowering of blood glucose. A scientific research published in Diabetes Care in 2009 shows that and increased consumption of oil officials are closely related to reduce the risk of diabetes.

Chia seeds

They are rich in proteins, fibre , vitamin B, calcium, Omega fatty acids, magnesium, phosphorus and maganese which provides massivit benefits. The high fibre protein content in chia seed can help with weight loss. In a study to check the influence of two types of chia seeds and diabetic rats recealed that the consumption of both black and white chia seeds is effective in lowering the level of blood sugar, triglycerides, total cholesterol, low density lipoprotein and liver enzymes in the rats used for the study. Chia seeds are beneficial to diabetic patient and it can help in regulating sugar level in the blood when included in their diet.

Watermelon seeds

These are seeds embedded in watermelon fruit and they provide amazing health benefits. They contain nutrient such as proteins, healthy carbs, folic acid calcium, potassium, sodium, zinc and manganese. Watermelon seeds regulate blood pressure, boost immune system, improves menthal health, and reduces blood sugar. According to a research studing the effects of ethanoic seed extract of watermelon on blood glucose level and lipid profile of diabetic rats, it was stipulated that watermelon seeds significantly reduce the blood sugar level in the diabetic rats used for the study.
Therefore including watermelon seeds in your diet as a diabetic patient can help to minimise glucose in your blood and control diabetes. Watermelon seeds can be roasted and eaten in seeds or powdered form.


Berries such as strawberries, blackberries and blueberries have a lot of nutrients including high fibre content and antioxidants that increase the efficiency of the immune system, relieve inflammation, promote skin care and regulate amount of glucose in the blood. A study analysing the intake of fruits, berries and vegetables and risk of type 2 diabetes in men, stipulated that an increased consumption of berries are related to reduce risk of type 2 diabetes due to the polyphenolic compounds which improve glucose metabolism. Berries can be added to your diet or consumed directly.

Food to avoid for diabetes

foods that are high in carbohydrates and sugar is unhealthy for diabetic patient, it can cause spike in glucose level in their beloved. The following a list of food you should avoid if you are diabetic patient

  • Grains such as white bread, muffins, basels , white rice, totilas and white pasta
  • Diary products such as high-fat cheese, ice creams, high-fat yoghurts and whole milk
  • Proteins such as red meat(pork and beef), fried fish, hot dogs and bacon
  • Fruits such as dried fruit and orange juice
  • Fats such as butter, potato chips, burgers french fries

Other unhealthy food for diabetic patients include sweet and candies, popcorns, refined sugar products and cakes.
These foods do not only increase your blood glucose level, they can also elevate your blood pressure and cause other serious complications.

About Adebayo Taiwo

Adebayo Taiwo hails from Africa. He's a Microbiologist , Health Safety and Environment Specialist and a Health Advisor who is concerned about the well-being and healthy lifestyle of people around the globe. The health of my people is my pride.

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