Diabetic Food List

Using your diabetic food list to follow a diabetic menu appears complicated when you start. Sometimes we feel that it takes too much time and effort and give up on it. However, as we gather more and more knowledge and understanding of the effects of diabetes on our bodies we try harder and after a while it becomes easier.

When we eat food, the pancreas is supposed to automatically produce the proper amount of insulin to move the glucose from the blood into our cells. In diabetics though, the pancreas either produces little or no insulin, or the cells do not properly respond to the insulin that is produced.

Glucose builds up in the blood, overflows into the urine and eventually passes out of the body. This means the body loses its main source of fuel even though the blood contains large amounts of glucose.

If you have diabetes, healthy eating should be an essential part of managing your disease. A good, healthy diet with items from a diabetic food list can help you to control your weight and blood sugar level. Many medical professionals recommend the following diabetic food list.

Complex high-fiber carbohydrates:

Scientific evidence show that diets high in dietary fiber helps to stabilize diabetes. Fiber slows the digestion and absorption of carbohydrate and helps to prevent increases in blood sugar. It is advisable to restrict the intake of refined carbohydrates and avoid high fat foods.

Some foods with high fiber are Oats, cereals, legumes, wholegrain products, dried beans, peas, lentils, fruits, and vegetables.

Alpha-lipoic acid:

A vitamin-like antioxidant that enhances the glucose absorption and reduces nerve damage in diabetes patient.

Omega 3:

Protects against the hardening of arteries. For example: Cold water fish like salmon, tuna, mackerel, and herring.

Omega 6 fatty acid:

Protect against the development of diabetes neuropathy. For example: Blackcurrant oil, primrose oil, borage oil.

Artificial sweeteners:

Such as aspartame and saccharin. This would have to be a personal decision as there are many negative rumors about these kinds of products.

Whole Grains:

Bran, oats, wheat, brown rice, and rye.

Beans and Legumes:

Chickpeas, kidney beans, lentils, soy beans, black-eyed peas, lima beans, and pinto beans.


Broccoli, cauliflower, string beans, asparagus, brussel sprouts, avocado, collard greens, peppers, radishes, tomatoes, turnips, squash, dill pickles.


Apples, bananas, pears, strawberries, blueberries, peaches, plums, oranges, tangerines.


Reduced-fat milk, cottage cheese, reduced-fat yogurt, reduced-fat cheeses, reduced-fat sour cream, sugar-free ice-cream, eggs.


Chicken breast, turkey breast, lean cut beef, bacon, sausage.

Fish and Shellfish:

Cod, flounder, salmon, tuna, shrimp, lobster, clams.


Sugar-free gelatin, sugar-free hard candies, sugar-free chocolate, sugar-free gum.


Sugar-free jams and jellies, mustard, vinegar, salsa.


Mineral water, club sodas, sugar-free sodas, ice-tea, lemonade, and fruit juices, coffee and tea.

Seasonings and Herbs:

Any amount of fresh or dried herbs.

Flavored extracts

like garlic, hot sauce, horseradish, and Worcestershire sauce are suitable seasonings to use as well.

Sugar Substitutes:

Splenda, stevia.

The following methods for preparing meals from your diabetic food list should also be taken into consideration:

  • Use vegetable spray instead of oil, shortening or butter.
  • Steam your vegetables using a low-fat broth or water.

  • Season your foods with herbs, spices, vinegar, or lemon juice.
  • Use low sugar or sugar free jams instead of butter or margarine.
  • Eat low fat or fat free cottage cheese, or non-fat yogurt.
  • Eat your chicken or turkey without the skin.
  • Buy only lean meats and broil, roast, stir-fry or grill them.
  • Use canola or olive oil instead of vegetable oils.
  • Eat whole grain breads and cereals.
  • Eat sugar free foods as much as possible.

As a diabetic, if you are not sure about what foods you should be eating, make sure you consult your with doctor and ask your dietitian to compile a diabetic food list for you. If you do not consider yourself to be too creative in the kitchen, there are many cookbooks available that have numerous recipes for diabetic food..

If artificial sweeteners can be avoided, do so. I try to eat my foods in a natural state as much as possible for fear of using foods with harmful substances that will cause more problems for me.

All varieties of fruits and vegetables are suitable for a diabetic food list. To slow digestion, adequate amounts of fiber should be consumed. Eating the skin of the apples and some other fruits and a portion of protein or other acceptable fat, will help.

Click here to find more information on diabetic food lists.

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