Best and Worst Foods for Diabetes

When you've got diabetes, your food choices matter a lot. Some are better than others. To help you choose the best and worst foods from major food groups, use this guide.

Foods that are in the "worst" group can be occasional treats. In general, however, it will be easier to manage your diabetes if you choose most of your foods from the “best” lists.

Diabetes and Breads, Grains, and Other Starches

Your body needs carbs. But you want to choose wisely. Use this list as a guide.

 Best Choices

    Whole-grain flours, such as whole wheat flour
    Whole grains, such as brown rice
    Cereals containing whole-grain ingredients and little added sugar
    Whole-grain bread
    Baked sweet or white potato or baked steak fries
    Whole-grain flour or corn tortillas
    Corn, popcorn or products made from corn

Worst Choices

    White flour
    Processed grains, such as white rice
    Cereals with little whole grain and lots of sugar
    White bread
    French fries
    Fried white-flour tortillas

Vegetables and Diabetes

Most vegetables contain fiber and are naturally low in fat and sodium (unless they are canned or frozen in sauces). Starchy vegetables, such as potatoes and corn, aren't included in this category. They are considered part of the breads, grains, and other starches group.

Best Choices:

    Fresh vegetables, eaten raw or lightly steamed, roasted, or grilled
    Plain frozen vegetables, lightly steamed
    Low sodium or unsalted canned vegetables
    Lettuces, greens, kale, spinach, arugula

Worst Choices:

    Canned vegetables with lots of added sodium
    Vegetables cooked with lots of added butter, cheese, or sauce
    Pickles (if you need to limit sodium; otherwise, pickles are okay)
    Sauerkraut, (same as pickles; limit only if you have high blood pressure)

Fruits and Diabetes

Fruits have carbohydrates, vitamins, minerals, and fiber. They are naturally low in fat (except for avocados) and sodium. Most fruits have more carbs than do vegetables.

Best Choices:

    Plain frozen fruit or fruit canned in fruit juice
    Fresh fruit
    Sugar-free or low-sugar jam or preserves
    No-sugar-added applesauce
    100% fruit juice

Worst Choices:

    Canned fruit with heavy sugar syrup
    Chewy fruit rolls
    Regular jam, jelly, and preserves (unless portion is kept small)
    Sweetened applesauce
    Fruit punch, fruit drinks, fruit juice drinks

Diabetes and Meat and Other Protein

This category includes beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.

Best Choices:

    Baked, broiled, grilled, or stewed meats
    Lower-fat cuts of meat, such as top sirloin
    Turkey bacon
    Low-fat cheeses
    Skinless breast of chicken or turkey
    Baked, broiled, steamed, or grilled fish
    Tofu lightly sautéed, steamed, or cooked in soup
    Beans
    Eggs
    Nuts

Worst Choices: 

    Fried meats
    Higher-fat cuts of meat, such as ribs
    Pork bacon
    Regular cheeses
    Poultry with skin
    Fried fish
    Fried tofu
    Beans prepared with lard

Dairy and Diabetes

This group includes milk and foods made from milk, such as yogurt and sour cream. Milk has a lot of protein and minerals, including calcium.

Best Choices:

    1% or skim milk
    Low-fat yogurt
    Low-fat cottage cheese
    Low-fat or nonfat sour cream
    Frozen low-fat, low-carb yogurt
    Nonfat half-and-half

Worst Choices:

    Whole milk
    Regular yogurt
    Regular cottage cheese
    Regular sour cream
    Regular ice cream
    Regular half-and-half

Diabetes and Fats, Oils, and Sweets

Eating too much of these kinds of foods can lead to weight gain, making it harder to keep diabetes under control.

Best Choices:

    Baked snacks, such as baked potato chips, baked corn chips, puffed rice, or corn snacks, in small portions
    Vegetable oils, non-hydrogenated butter spreads, margarine
    Reduced-fat mayonnaise
    Light salad dressings
    Air-popped or calorie-controlled popcorn

Worst Choices:

    Snacks fried in fat, such as potato chips, corn chips, pork rinds
    Lard, hydrogenated vegetable shortening, butter
    Regular mayonnaise
    Regular salad dressings
    Butter-flavored stove-top popcorn

Beverages and Diabetes

Some drinks have lots of carbs but very little nutrition. Others may be a better choice most of the time.

Best Choices:

    Water, unflavored or flavored sparkling water
    Light beer, small amounts of wine or non-fruity mixed drinks
    Unsweetened tea (add a slice of lemon)
    Coffee, black or with added low-fat milk and sugar substitute
    Plain coffee and hot chocolate
    Sport drinks, in limited quantities

Worst Choices:

    Regular sodas
    Regular beer, fruity mixed drinks, dessert wines
    Sweetened tea
    Coffee with sugar and cream
    Flavored coffees and chocolate drinks
    Energy drinks

tags: Best and Worst Foods for Diabetes, Diabetes,Breads, Grains, Vegetables, Fruits, Meat, Protein, Dairy, Fats, Oils, Sweets, Beverages.