Health + Wellness

Things to Eat When You’re Diabetic

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Plan your meals and enjoy good food while controlling your diabetes

For diabetics, it is inevitable to have a strict diet in order to control your blood sugar level. With a wide variety of food choices out there, it’s normal to be indecisive especially when one has limited options to choose from.

Based on studies, it’s alright to indulge occasionally in treats to satisfy your sweet tooth, as long as one can able to control these cravings.

Here are some suggestions:


Trim the fat to keep the fat content low. If you are abstaining from beef or pork, pick chicken, seafood and beans. Include plant-based proteins such as beans, tofu and nuts as substitutes as well.

Stay away from deep fried food as they are unhealthy. When it comes to poultry ingredients, make it a point to trim the skin before cooking or eating.


Without a doubt, fruits are good for your body. However, be mindful that not all fruits have the same level of nutrients or sugar. Select fresh fruits over canned ones, as the latter contains added sugar that can have harmful effects in your body.

If you’d like to eat breakfast jam, choose sugar-free or those with low-sugar preservatives. Make sure to consume in appropriate amounts to keep your blood sugar in check. Fruit rolls are not recommended as they are high in sugar. Fizzy and non-freshly squeezed fruit juices should also be avoided.


Purchase fresh vegetables instead of frozen and canned ones since the latter are low in nutrients and filled with sodium.

Consume more vegetables as fiber is good for your body. Avoid adding too much butter and salt when cooking. Green leafy vegetables is a must if you want to increase your intake of vitamin K that’s beneficial in preventing excessive bleeding.

For salads, get low-fat dressing such as lemon and vinegar instead of unhealthy ones like thousand island that has high sodium content. Moreover, don’t let your vegetables overcook so that the nutrients can stay intact.


Are you a dairy lover? Make sure to consume such products in small portions especially if you have diabetes. Choose dairy products that are low-fat such as skim milk and low-fat yogurt. Refrain from consuming too much dairy products as they are high in fat content.

Likewise for ice cream, always choose the low-fat ones to avoid spiking your blood sugar level.


Despite going on a diet, your body still needs carbohydrates. It is recommended to switch from white rice to whole grains such as brown rice, oatmeal and quinoa. If possible, choose foods with whole grains and low sugar content in it. You can also replace white flour with whole wheat flour for a healthier choice.

Do not consume sugar coated cereals, fries and processed grains including white bread and tortillas.


Have at least 8 cups of water daily to stay hydrated. Check the labels of your drink if you have to, so that you are aware of the amount of calories, sugar and even fat intake.

It’s fine to drink unsweetened tea, light beer, non-fruity mixed drinks or coffee with low-fat milk. Nonetheless, keep your hands off fizzy drinks such as soda. Additionally, avoid energy drinks, coffee frappes and sweetened tea.

Healthy eating is achievable as long as you consume the appropriate food that your body needs. If you want to keep your blood sugar in check, start making wiser eating choices today.



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