What foods are recommended for individuals with diabetes?

Recommended Foods for Diabetics

For individuals with diabetes, the most beneficial diet emphasizes nutrient-dense foods including non-starchy vegetables, whole fruits, whole grains, legumes, nuts, seeds, and low-fat dairy products while minimizing sugar-sweetened beverages, foods with added sugars, refined grains, and processed foods. 1

Core Dietary Principles

• No single ideal macronutrient distribution exists for all people with diabetes; meal plans should be tailored based on metabolic goals, preferences, and individual needs 2
• Focus should be on food-based dietary patterns rather than strict macronutrient ratios 1
• Weight management should be prioritized for individuals with overweight or obesity, aiming for 5-7% weight loss through reduced calorie intake 1

Recommended Food Groups

Carbohydrates

• Emphasize minimally processed, high-fiber sources of carbohydrates from vegetables, fruits, legumes, whole grains, and dairy products 2
• Aim for at least 14g fiber per 1,000 kcal consumed 1
• Consider reducing overall carbohydrate intake to improve glycemia, as this approach has demonstrated the most evidence for improving blood glucose control 2
• For those on fixed insulin doses, maintain consistent carbohydrate intake patterns regarding timing and amount 2
• Monitor carbohydrate intake through counting, exchanges, or experience-based estimation as a key strategy for glycemic control 2

Proteins

• Evidence is inconclusive for an ideal protein amount for optimizing glycemic control 2
• Avoid using protein-rich carbohydrate sources to treat hypoglycemia, as protein can increase insulin response without raising blood glucose 2

Fats

• Fat quality appears more important than quantity; evidence for ideal total fat intake is inconclusive 2
• Consider a Mediterranean-style eating pattern rich in monounsaturated and polyunsaturated fats to improve glucose metabolism and lower cardiovascular disease risk 2, 1
• Include foods containing long-chain omega-3 fatty acids such as fatty fish (at least twice weekly) and nuts/seeds 2, 1
• Limit saturated fat to 7% of total calories and minimize trans fat intake 2

Specific Food Recommendations

Highly Recommended Foods

• Non-starchy vegetables (salad greens, broccoli, cauliflower, etc.) 1
• Whole fruits (rather than juices) 2, 1
• Whole grains (oats, quinoa, brown rice, etc.) 2, 1
• Legumes (beans, lentils, chickpeas) 2, 1
• Nuts and seeds 2, 1
• Low-fat dairy products 1
• Fatty fish (salmon, mackerel, sardines) 2

Foods to Limit or Avoid

• Sugar-sweetened beverages (including fruit juices) - replace with water 2, 1
• Foods with added sugars (sweets, desserts, etc.) 2
• Refined grains (white bread, white rice, etc.) 1
• Processed and ultraprocessed foods 1
• Red and processed meats 1

Additional Dietary Considerations

• Non-nutritive sweeteners may help reduce overall calorie and carbohydrate intake if substituted for caloric sweeteners without compensating with additional calories from other sources 2
• Limit sodium consumption to less than 2,300 mg/day; further reduction may be appropriate for individuals with both diabetes and hypertension 2
• If adults with diabetes choose to drink alcohol, advise moderation (no more than one drink per day for women and two drinks per day for men) and educate about the risk of delayed hypoglycemia 2

Recommended Dietary Patterns

• Mediterranean-style diet: emphasizes olive oil, vegetables, fruits, fish, whole grains, and moderate wine consumption 2, 1
• DASH diet: emphasizes fruits, vegetables, low-fat dairy, whole grains, poultry, fish, and nuts while limiting saturated fat, red meat, sweets, and sugar-sweetened beverages 2, 1
• Low-carbohydrate diet: focuses on non-starchy vegetables, proteins, and healthy fats while limiting carbohydrate intake 2

Common Pitfalls to Avoid

• Neglecting portion control and total calorie intake for weight management 1
• Using carbohydrate sources high in protein to treat hypoglycemia 2
• Consuming honey (including specialty varieties like manuka) as a "healthier" alternative to sugar - it still impacts blood glucose 3
• Focusing on individual foods rather than overall dietary pattern 3
• Failing to adjust dietary recommendations based on medication regimen, especially insulin therapy 1