If you’re living with diabetes, you already know that managing your diet is a vital part of controlling your blood glucose level. But nutrition can be complex, especially when dealing with diabetes. What foods are good for diabetics? What should be avoided?
In this comprehensive guide, we’ll examine common Indian foods and explain in simple terms if they’re good for diabetics or not. We’ll also explore their nutritional value, helping you create a dietary plan that’s balanced and healthy.
Whether you’re newly diagnosed or have been living with diabetes for years, you’ll gain valuable insights and practical advice that will help you make informed choices about your diet.
Remember though, everyone is unique, and how a food affects other people may not be how it affects you. When trying new foods, monitor your blood sugar level carefully to identify what your personal response is.
Also, just because you’re a diabetic it doesn’t mean you can’t eat specific foods. It simply means you need to be mindful when planning your meals – Certain foods should only be eaten in moderation, and you should limit how much you include in your diet.
Here’s a list of the foods we’ll consider:
If you're looking for a crunchy and satisfying snack, almonds can be an excellent choice for a diabetic. These tasty nuts offer several health benefits:
While almonds are a great snack for diabetics, portion control is key – Eating too many can lead to too many calories in your diet.
A small handful (about 28g or 23 almonds) is a good serving size.
Alsi (also known as flaxseeds or linseeds) are a nutrient-packed superfood that can provide diabetics with several benefits.
Flaxseeds are a nutrient-packed superfood that can be a valuable addition to a diabetes-friendly diet plan. They provide fibre, healthy fats and essential nutrients, and can support overall health and blood sugar control. They’re also easy to include in meals (for example, in smoothies, oatmeal, or as a salad topping).
To get the most benefit out of flaxseeds, grind them – This makes them easier to digest.
Amla (also known as Indian gooseberry) is a popular superfood that has many possible health benefits, including for diabetics.
While amla can offer several benefits for diabetics, as part of a balanced diet you should only eat it in moderation.
Anjeer (also known as figs) are a naturally sweet and nutritious fruit. You can include them in a diabetic diet, but you should be cautious.
While figs have some dietary benefits, because of their natural sugar content you should only eat them in moderation. A small serving of figs (around 2-3) can be a good option for a snack or dessert.
Be careful with dried figs, as they have a higher sugar concentration and are more calories than fresh figs.
Apples are a popular and nutritious fruit and can be a good part of a diabetes-friendly diet.
While apples are a healthy choice, portion control is important. Eat a whole apple as a snack or include it in a meal to enjoy the nutritional benefits without overloading on carbs.
Known for their creamy texture and healthy monounsaturated fats (fats that have one double bond in the fatty acid chain), avocados can be a great addition to a diabetes-friendly diet.
Avocados are very versatile and can be used in a variety of dishes (including salads and smoothies). But while they offer several benefits for diabetics, you should eat them in moderation due to their calories. A small portion (about half an avocado) is a good serving size, giving you the benefits of avocados without overindulging.
Looking for recipe ideas with avocado? Check out this delicious dish:
Bajra (also known as pearl millet) is a nutritious grain that’s a staple in many Indian diets. It can also be a healthy choice for diabetics.
While bajra is a nutritious option for diabetics and can be used in various ways in Indian cuisine (from rotis to porridge), it’s important to consider portion control and preparation methods. Control the portion size and avoid excessive fats as these can add calories.
Bananas are a popular and naturally sweet fruit. However, diabetics should be careful if considering including them in a diet plan.
Bananas have some benefits for diabetics, but you should be mindful when including them in your meal plans. Avoid overripe bananas, choose smaller ones, and eat them in moderation – Half a banana can be a reasonable serving size for a snack.
It’s also worth checking how your body responds to them. While the carbohydrates in bananas may cause a rapid increase in your blood sugar, the fibre content in them could also slow your digestion and help to reduce this risk – Everyone is different, so monitor your blood sugar level to identify the effect of bananas on your body.
Barley is a whole grain that delivers several health benefits, making it a popular choice with diabetics.
With its low impact on blood sugar, numerous health benefits, and ability to be included in several dishes (such as soups, salads, and side dishes), barley is an excellent choice for diabetics. Just keep portion control in mind to maintain a balanced amount of carbohydrates in your diet.
Basmati rice, with its aromatic scent and long grains, is a staple in Indian cuisine. However, it should be considered carefully and in moderation in a diabetic diet plan.
If you’re including basmati rice in your diabetic diet plan, make sure to eat only small servings – This will reduce the risk of significant spikes in blood sugar.
You should also rinse and soak the rice before cooking and avoid overcooking it, as this can help reduce the glycemic load.
Finally, combine basmati rice with other foods that are rich in fibre, protein, and healthy fats (such as vegetables, lentils, or lean proteins) to help slow the digestion of carbohydrates and reduce the impact on blood sugar levels.
While beer is a popular alcoholic beverage, it does present some problems for diabetics.
If you’re going to drink beer as a diabetic, you should:
Beetroot (also known as beets) is a nutrient-packed vegetable that can be a healthy addition to a diabetes-friendly diet.
While beets are nutritious and deliver several health benefits, it’s important to control portion sizes and eat them as part of a balanced meal. This is because overeating beets can lead to excess carbohydrates.
Bhindi (also known as okra or lady fingers) is a fibre-rich vegetable that can be a good addition to a diabetes-friendly diet.
As a fibre-rich vegetable that’s low calorie and nutrient-rich, lady fingers can be a valuable part of a diabetic’s diet, helping to support overall health and blood sugar control. They’re also easy to include in various Indian dishes, such as bhindi masala or sambar.
Looking for recipe ideas with bhindi? Check out these delicious dishes:
Broccoli is a nutrient-packed superfood and an excellent choice for diabetics.
Broccoli is a valuable addition to a diabetes-friendly diet plan. It’s nutrient-rich, low-carb, and can support blood sugar control and overall health. It’s also very versatile, with many options to include in Indian cuisine (such as curries, stir-fries, and salads).
Brown rice is a nutritious whole grain that can be a healthier alternative to white rice for diabetics.
While brown rice is nutrient-rich, and a healthier option than white rice (easily substituted in everything from biryani to pulao), it’s still high in carbohydrates and will increase blood sugar levels. To limit this, portion control and moderation are important.
Brown sugar is a common sweetener in Indian cuisine. However, for diabetics, it’s important to understand the impact it has on blood sugar and only use it in moderation.
If you’re going to include brown sugar in your diet as a diabetic, use it in moderation and manage it accordingly.
Butter is a common fat often used in cooking and baking. However, diabetics should be mindful of how much butter they eat.
If you’re going to use butter as a diabetic, you need to only do so in moderation.
Looking for recipe ideas with butter? Check out these tasty treats:
Buttermilk, a traditional Indian beverage, can be a healthy choice for diabetics as long as it’s prepared and drunk carefully.
Buttermilk can be a healthy and refreshing choice for diabetics, but it’s important to prepare and drink it mindfully. To minimise the impact on your blood sugar level, choose plain buttermilk or flavour it with healthier alternatives like herbs and spices (rather than sugar or syrups).
Cabbage is a nutritious vegetable that can be an excellent addition to a diabetes-friendly diet plan.
Cabbage is a valuable addition to a diabetes-friendly diet plan. It’s low-carb, nutrient-dense, and highly versatile, with options to include it in stir-fries, curries and salads. Including it in your diet can help support better blood sugar control and overall health management.
Carrots are a nutritious vegetable that can be a healthy choice for diabetics.
As a nutrient-packed vegetable with a low glycemic index, carrots are a healthy choice for diabetics. They’re also easy to work into meals, with options to include in salads, stir-fries and curries.
Looking for recipe ideas with carrots? Check out these mouthwatering meals:
Cashew nuts are a popular and tasty snack, but diabetics should eat them in moderation.
While cashew nuts are a good source of protein and healthy fats, if you’re going to eat them as a diabetic it’s important to practise mindfulness. Limit your portion sizes to a small serving (like a small handful), and balance them by eating them in a mix with proteins, vegetables and whole grains – This can help reduce the impact they’ll have on your blood sugar.
Cauliflower is a versatile, low-carb vegetable that’s an excellent option for diabetics.
As a low-carb, nutrient-dense vegetable, cauliflower is a valuable addition to a diabetes-friendly diet plan, helping support overall health and blood sugar control.
It’s also very versatile – You can include it in curries and salads and even use it as a replacement ingredient, turning it into rice and pizza bases.
Looking for recipe ideas with cauliflower? Check out these delicious dishes:
Chana (also known as chickpeas) are a protein-rich legume and can be a healthy addition to a diabetes-friendly diet.
Thanks to their low glycemic index and high protein and fibre content, chana can be a valuable addition to a diabetes-friendly diet. However, it’s important to eat them in moderation and practise portion control – While chana is a healthy option, eating too many can mean you overindulge in carbohydrates.
Looking for recipe ideas with chana? Check out this mouthwatering meal:
Cheese is a flavourful, nutrient-rich food that diabetics can enjoy in moderation.
While cheese has some benefits for diabetics, it’s also important to practise portion control and eat it in moderation. This is because cheese is calorie-dense, and eating too much of it can lead to weight gain (which may worsen diabetes management).
Chicken is a source of lean protein and can be a healthy, diabetes-friendly diet option.
As a lean protein option, chicken can be a valuable addition to a diabetes-friendly diet. It’s very versatile, easy to include in a wide variety of meals and can help support your overall health and control blood sugar levels.
Looking for recipe ideas? Check out these delicious dishes:
Chyawanprash is a traditional Ayurvedic herbal supplement that’s believed to have several health benefits. However, diabetics considering taking it should be cautious.
As a diabetic, you can consider taking chyawanprash. However, choose which product you buy carefully, and check with your doctor that it’s suitable for your diabetes management.
Cinnamon is a popular spice in Indian cuisine and is known for the possible benefits it can provide diabetics.
While cinnamon has some promise in supporting diabetes management, you should use it in moderation – A small amount can go a long way in enhancing the flavour of meals.
You should also choose your cinnamon carefully. There are 2 main types of cinnamon: Ceylon cinnamon and Cassia cinnamon. Of the 2, Ceylon cinnamon is considered safer for regular inclusion in a diet, as it has lower levels of coumarin (a compound that may be harmful if you eat too much).
Coconut flesh is a nutritious ingredient often used in Indian cooking. It can also be part of a diabetes-friendly diet if included in moderation.
As a diabetic, coconut flesh can be a nutritious and flavourful addition to your diet, offering essential nutrients, healthy fats and fibre. However, as it’s calorie-dense, it’s important to avoid eating too much.
Coconut milk is a creamy and versatile ingredient often used in Indian cuisine. Diabetics can include coconut milk in their diet, but you need to be mindful and use it in moderation.
Coconut milk provides a unique flavour and creamy texture to dishes, but if you’re planning to include it in your diet as a diabetic you need to be mindful and practise portion control. Try to choose brands and types of coconut milk that have less added sugar and lower carbs. You should also limit it to small or moderate amounts and try to balance it in meals with a mix of proteins, vegetables and whole grains – This will reduce the impact it will have on your blood sugar level.
Coconut water is a refreshing, natural drink that can be a good choice for diabetics.
Coconut water is a refreshing, low-carb drink that can be a valuable addition to a diabetes-friendly diet. Its ability to hydrate and also provide essential electrolytes can help support overall health without causing blood sugar spikes.
Coffee is a much-loved drink across not just India but the whole world. However, diabetics need to be careful.
If you’re planning to drink coffee as a diabetic, be mindful. Adding milk or cream will mean adding carbohydrates or fat, which will impact blood sugar levels and overall health. You should also avoid adding excessive amounts of sugar or flavoured syrups to your coffee, stay hydrated, and monitor its effect on your blood sugar level.
Corn is a starchy vegetable and can be used in many ways in Indian cuisine. However, diabetics should be careful and eat it in moderation.
While corn’s fibre content can be good for diabetics, its high amount of carbohydrates can be a problem for diabetics. If you’re planning to eat corn as a diabetic, be mindful. Practise portion control and limit yourself to small servings – This will help limit the amount of carbohydrates you eat.
You should also include it in balanced meals with protein, healthy fats and other non-starchy vegetables – This will reduce the impact it has on your blood sugar level.
Corn flakes are a popular breakfast cereal, but diabetics should eat them carefully.
If you’re going to eat corn flakes as a diabetic, you need to take steps to minimise their impact on your blood sugar level. Eat small portions and balance them with high-fibre, low-sugar toppings like fresh fruit or nuts – This will provide a feeling of fullness and help regulate your blood sugar level.
You should also read the food labels when selecting corn flakes and choose products that have lower sugar content and higher fibre.
Corn flour is used in many Indian recipes. But if you’re a diabetic and planning to include it in your diet, you need to use it carefully.
As a diabetic, including corn flour in your diet means you have to be mindful. Limit the amount of corn flour you use in your recipes to reduce the carbohydrates you eat. To help reduce the impact on your blood sugar level, include it in balanced meals that have protein, healthy fats, and non-starchy vegetables. And if you’re buying pre-packaged corn flour, check the food labels – Avoid corn flour products that have added ingredients or preservatives that may not be diabetes-friendly.
Cucumber is a hydrating, low-carb vegetable that can be a great addition to a diabetic’s diet.
As a diabetic, including cucumber in your meals can help keep you hydrated, support your overall health and improve your blood sugar control. It can also be easily included in a range of Indian dishes (enjoy it in salads and raita or on its own as a healthy snack)
Looking for recipe ideas with cucumber? Check out these delicious dishes:
Curd (also known as yoghurt) is a probiotic dairy product that can provide several benefits to diabetics.
Providing probiotics, protein, calcium and vitamins, curd is a valuable addition to a diabetes-friendly diet. It’s also easy to include in your meals, available in raita and lassi, and even as a base for smoothies.
To avoid added sugars, choose plain, unsweetened curd and add your own flavourings or natural sweeteners.
Looking for recipe ideas with curd? Check out these mouthwatering meals:
Dalia (also known as bulgur or cracked wheat) is a nutritious whole grain that can be a valuable addition to a diabetes-friendly diet.
As a nutritious whole grain with a low glycemic index and high fibre content, dalia is a great food for diabetics. It can be included in a diabetes-friendly diet plan in upma or porridge or as an alternative to rice or refined grains.
However, it’s important not to overeat dalia. While it’s a nutritious option, eating too much can mean you take in too many carbohydrates.
When eaten in moderation dark chocolate can be a delicious and relatively diabetes-friendly treat.
The key to enjoying dark chocolate as a diabetic is portion control. Eaten in small amounts, you can limit your carbohydrates and calories while still getting dark chocolate’s benefits.
Choose dark chocolate with a high cocoa content (70% or more), as this will usually mean it has a lower sugar content. And enjoy it as an occasional treat.
Eggs are a diabetes-friendly superfood that can be a valuable addition to a diabetic’s diet.
As a protein-packed superfood, eggs are great to include in a diabetes-friendly diet plan. Providing protein, healthy fats and essential nutrients they can support overall health and blood sugar control. They’re also easy to include in meals, with many preparation options (for example, you can have them boiled, scrambled, in salads or curries, etc.).
Looking for recipe ideas with eggs? Check out these mouthwatering meals:
Fish is an excellent food choice for diabetics.
A nutrient-rich source of protein, healthy fats and nutrients, fish can be a valuable addition to a diabetes-friendly diet plan. It can support heart health, blood sugar control and overall health. It’s also very versatile, and there are many easy ways to include fish in your diet.
Looking for recipe ideas with fish? Check out these delicious dishes:
Garlic is a flavourful spice with several health benefits and can be part of a diabetes-friendly diet.
With its numerous possible benefits, garlic is a good addition to a diabetic’s diet. It can help you add flavour to your meals and may also support heart health, insulin sensitivity and overall well-being.
Looking for recipe ideas with garlic? Check out these mouthwatering meals:
Ghee is a traditional cooking fat often used in Indian cuisine. If you’re a diabetic though, you need to be careful.
While ghee is calorie-dense, its healthy fats can provide some health benefits. The key is to use it mindfully – Practise portion control, use only a small amount, and balance it in your meals with a mix of vegetables, whole grains and lean proteins.
For more information, check out our comprehensive analysis of ghee.
Grapes are a sweet fruit that can be part of a diabetic’s diet if eaten mindfully.
Grapes do have some health benefits for diabetics, but if you’re going to eat them you need to be careful. Eat them in moderation so you limit your carbohydrates, calories, and sugar. And pair them with foods that have protein, healthy fats and fibre to balance your meals and reduce their impact on your blood sugar level.
Also, where possible, instead of green grapes choose red or black – Their skin contains more fibre and antioxidants than green grapes.
Green tea is a refreshing, natural drink that can have possible health benefits for diabetics.
Green tea can be a valuable addition to a diabetes-friendly diet. It’s refreshing and hydrating and may help support your heart health, insulin sensitivity and overall well-being.
Guava is a tasty fruit that can be a great addition to a diabetes-friendly diet.
As a fibre-rich, low-glycemic fruit that provides essential nutrients, guava can be great to add to a diabetic’s diet. It can support blood sugar control and overall health and is easy to include in a diet plan – It can be eaten fresh, added to salads, or blended into smoothies.
Honey is a natural sweetener, and diabetics have to be careful if including it in their diet.
As a diabetic, if you’re planning to include honey in your diet you need to do it mindfully. To limit your carbohydrates and calories, eat it in moderation. And pair it with other nutrient-rich foods (like whole grains, fruits and lean proteins) to create balanced meals.
Idli is a South Indian breakfast staple. However, if you’re a diabetic and planning to include it in your meal plans, you need to be careful.
As a diabetic, you need to be mindful when eating idli. Control your portion sizes to limit your carbohydrates and minimise the impact on your blood sugar level. And include other nutrient-rich foods (like whole grains, fruits and lean proteins) in your meal with idli to help balance it.
Looking for idli recipe ideas? Check out this delicious dish:
Jaggery (also known as gur) is a natural, traditional sweetener. If you’re planning to use it as a diabetic, you need to be careful.
If you’re planning to add jaggery to your diet as a diabetic, you need to be mindful. To limit your carbohydrates and calories, control your portion sizes and use it in moderation.
Jowar (also known as sorghum) is a nutrient-dense whole grain and can be an excellent option for diabetics.
As a nutrient-dense food with a low glycemic index and high fibre content, jowar can be a great addition to a diabetes-friendly diet plan. It’s also simple to include in meals, easily made into rotis (flatbreads) or upma, or added to various dishes.
Just make sure to eat it in moderation to limit your carbohydrates.
Karela (also known as bitter gourd) is a great addition to a diabetic’s diet plan.
With the benefits bitter gourd can provide, it can be an excellent option for diabetics. It’s also easy to include in a range of Indian meals, including stir-fries, curries and soups.
However, the strong bitter taste of bitter gourd may not be to everyone’s taste. Explore different recipes and cooking methods to find what works for you.
Kathal (also known as jackfruit) is a high-fibre, low-glycemic fruit that can be a good diabetes-friendly option.
As a high-fibre, low-glycemic fruit, jackfruit can be a valuable addition to a diabetic’s diet. It can help support blood sugar control, overall health and weight management.
However, make sure to control your portion sizes to limit your carbohydrates.
Khajoor (also known as dates) are a naturally sweet fruit. Diabetics can eat them but need to be careful.
While dates have some nutritional benefits, their high sugar content means they’re not a great addition to a diabetic’s diet. If you’re going to eat them, the key is portion control and balanced meal planning – Eat small amounts to limit your carbohydrates and calories and pair them with other foods that have protein and healthy fats to reduce the impact on your blood sugar level.
Kiwi (also known as Chinese gooseberry) is a nutrient-packed, low-glycemic fruit that can be a great addition to a diabetes-friendly diet.
Kiwi is an excellent choice for diabetics. Nutrient-packed, rich in fibre, and with a low glycemic index, it can help support your overall health and blood sugar control.
Lemon is a low-glycemic citrus fruit that can be a refreshing and diabetes-friendly addition to your diet.
As a low-glycemic citrus fruit, lemon can be great for diabetics. Refreshing and flavourful, it can help provide you with vitamin C and hydration and support your overall health, weight management and diabetes management.
Looking for recipe ideas with lemon? Check out these delicious dishes:
Mango is a delicious and popular fruit. However, for diabetics thinking about adding it to their diet, it comes with some considerations.
While mango is delicious, if you’re a diabetic you need to be mindful and enjoy it in moderation. Eat small portions to limit your carbohydrates and calories, and pair it with other nutrient-rich foods (like whole grains, lean proteins and healthy fats) to reduce the impact it has on your blood sugar level.
Looking for recipe ideas with mango? Check out these tasty treats:
Milk is a nutrient-rich drink, but if you’re a diabetic you need to be mindful when adding it to your diet.
While milk is a good source of nutrients (including calcium, protein and vitamin D), as a diabetic you should be careful how much you drink. Practising portion control will help you limit your carbohydrates and saturated fats – A standard serving of milk is about 1 cup (240ml).
You should also choose low-fat options to help manage your heart health.
Looking for recipe ideas with milk? Check out this tasty treat:
Millet (including varieties like pearl millet (bajra), finger millet (ragi) and foxtail millet) is a nutrient-dense whole grain. And it can be an excellent option for diabetics.
As a nutrient-dense grain, millet is a great addition to a diabetes-friendly meal plan. With its low glycemic index, nutrients, fibre and protein, it can help support blood sugar control and overall health. It’s also easy to include in your meals and can be used to make rotis (flatbreads), upma, and dosa.
Just make sure to practise portion control so you limit your carbohydrates.
Misri (also known as rock sugar or candy sugar) is a traditional natural sweetener. If you’re planning to eat it as a diabetic, you need to be very careful.
If you’re going to include misri in your diet as a diabetic, you need to practise mindfulness. Eat it in moderation to limit your carbohydrates and calories. And pair it with other nutrient-rich foods (like whole grains, fruits and lean proteins) to balance your meal and reduce the impact on your blood sugar level.
Muesli is a nutrient-packed breakfast option that can be a great choice for diabetics.
When eaten in moderation muesli can be a valuable part of a diabetes-friendly diet. It’s packed with nutrients, provides fibre and protein, has minimal impact on blood sugar levels, and can help support overall health.
Mushrooms are low-calorie, nutrient-rich, and can be a great addition to a diabetic’s diet.
With their low carbohydrate and calorie count and rich nutrient profile, mushrooms are an excellent option for diabetics. They can help support blood sugar control, overall health and weight management.
They’re also very easy to include in various Indian dishes, with options to add them to curries, stir-fries and salads.
Muskmelon (also known as cantaloupe) is a refreshing, low-glycemic fruit that can be a great addition to a diabetes-friendly diet.
As a refreshing, low-glycemic fruit that’s low in calories, high in fibre and a good source of vitamins and minerals, muskmelon is an excellent choice for diabetics. When eaten in moderation it can help with weight management, blood sugar control and overall health.
Nuts (such as almonds, walnuts and pistachios) are nutrient-packed and can be great, heart-healthy snacks for diabetics.
Nuts are an excellent addition to a diabetes-friendly diet plan. Packed with nutrients, fibre and protein and low in carbohydrates, they can help support blood sugar control and overall health and reduce the risk of heart disease. They’re also easy to transport and split into good portion sizes, making them great snacks at home or on your travels.
Just make sure to consider portion control – While nuts are nutritious, they’re also calorie-dense.
Oats are a nutrient-rich whole grain that can be an excellent option for diabetics.
Nutrient-rich and with a low glycemic index, oats are a great addition to a diabetes-friendly diet plan. When eaten in moderation, they can help support blood sugar control and overall health. They’re also very versatile – You can include them in your diet in oatmeal, smoothies or baked goods.
If eating them for breakfast, pair them with low-fat milk or yoghurt and fresh fruit to create a balanced breakfast that supports stable blood sugar levels.
Just be careful when choosing which oats to buy. Instant oats often have added salt and sugars, which means they’ll have more of an impact on your blood sugar level. Steel-cut oats are the least processed, are less likely to have added salt or sugar, and digest slower (making their impact on your blood sugar level slower and easier to manage).
Looking for recipe ideas with oats? Check out these delicious dishes:
Onion is a flavourful, low-calorie vegetable and it can be a healthy addition to a diabetic’s diet.
When eaten in moderation onions can be a great addition to a diabetes-friendly diet plan. With their low glycemic index and high fibre and nutrient profile they can help regulate blood sugar levels and support overall health. They’re also very easy to include in meals and are a good choice for soups, salads and curries.
Looking for recipe ideas with onion? Check out these delicious dishes:
Oranges are a low-glycemic fruit that can be a delicious, diabetes-friendly addition to your diet.
Packed with vitamin C and fibre, and with a low glycemic index, oranges are a great option for diabetics. They can help regulate blood sugar levels and also support weight management and overall health.
Palm sugar is a natural sweetener made from the sap of certain palm trees. It’s commonly used in a range of Indian dishes but if you’re planning to eat it as a diabetic you need to be careful.
As a diabetic, if you’re going to eat palm sugar you need to do it mindfully. Control your portion sizes to limit your carbohydrates and calories and reduce the impact it will have on your blood sugar level. You should also pair it with other nutrient-rich foods (like whole grains, fruits, and lean proteins) to balance your meals and again reduce the effect it will have on your blood sugar.
Paneer is a type of Indian cheese. It’s low-carb, high-protein, and can be a valuable addition to a diabetes-friendly diet, but you do need to be careful.
While paneer is a nutritious dairy option and can provide some benefits, you need to practise portion control to limit your calories and saturated fats. Eat it in moderation, and if possible choose low-fat paneer to reduce the amount of saturated fat. You should also balance your meals, pairing it with vegetables, whole grains and healthy fats.
Looking for recipe ideas? Check out these delicious dishes:
Papaya is a nutrient-rich, low-glycemic fruit and it can be a tasty addition to a diabetes-friendly diet.
Delicious, nutritious, packed with fibre, and with a low glycemic index, papaya can be a great option for diabetics. It can help support weight management, blood sugar control, and overall health.
Just make sure you eat it in moderation so you limit your carbohydrates and calories.
Peanut butter is a nutrient and protein-rich spread that can be a valuable addition to a diabetic’s diet. However, you do need to eat it mindfully.
Providing protein, fibre, healthy fats and essential nutrients peanut butter can be a good addition to a diabetes-friendly diet. It can help support blood sugar control and overall health. It’s also a great snack, easily paired with whole-grain bread, crackers or fresh fruit, and easy to take with you and enjoy while travelling.
However, if you’re planning to eat peanut butter you need to practise portion control. While peanut butter is nutrient-dense, it’s also calorie-dense, so limit your portion sizes to reduce your calories.
Peanuts (also known as groundnuts) are a nutrient-rich legume that can be a good option for diabetics. However, you need to be mindful when eating them.
Providing protein, healthy fats, and essential nutrients peanuts can help support blood sugar control and overall health. They’re also very easy to include in a diet plan, with options to enjoy in curries or chutneys, or as a healthy snack.
However, while peanuts are nutritious, they’re also calorie-dense. Practise portion control and eat them in moderation to limit your calories.
Pears are a fibre-rich, nutrient-packed fruit that can be a tasty addition to a diabetes-friendly diet plan.
With a low glycemic index, fibre-rich and packed with nutrients, pears can be an excellent option for diabetics. They can help support blood sugar control and overall health.
Pineapple is a delicious tropical fruit, but if you’re planning to include it in your diet as a diabetic you need to be careful.
If you’re going to eat pineapple as a diabetic, you need to practise portion control. While it can provide you with fibre, vitamins and minerals, the natural sugars it contains can also affect your blood sugar level. Eat it in moderation to limit this impact and manage your carbohydrates and calories.
Pistachios are a nutrient-dense nut that can be a healthy and satisfying snack for diabetics.
Nutrient-dense, low-carb, and containing healthy fats and fibre, pistachios can be an excellent addition to a diabetes-friendly diet plan, helping support blood sugar control and overall health. They’re also easy to include in meals and can be enjoyed as a snack, in salads, or as a yoghurt topping.
Pitaya (also known as dragon fruit) is a vibrant and nutritious fruit that can be a great addition to a diabetes-friendly diet.
Fibre-rich and with a low glycemic index, dragon fruit can be a great choice for diabetics. When eaten in moderation it can help support overall health, weight management and blood sugar control.
Poha (also known as flattened rice) is a low-glycemic breakfast option and can be a good choice for diabetics.
As a diabetic, eating poha in moderation is a great option. Providing fibre and nutrients, and with its low-glycemic index, it can help support your blood sugar control, overall health and weight management.
To include it in a balanced breakfast, pair it with a mix of vegetables (such as peas, carrots and spices).
Pomegranate is a nutrient-packed, antioxidant-rich fruit that can be a delicious addition to a diabetes-friendly diet.
Providing essential vitamins, minerals, antioxidants and fibre, pomegranates are an excellent option for diabetics. They can help support blood sugar control and overall health, as well as help protect your body’s cells from damage and inflammation.
As with any fruit though, it’s important to practise portion control and limit how many pomegranates you eat – This will help limit your carbohydrates and calories.
Popcorn (when prepared without excessive butter, salt or sugar) can be a good snack for diabetics.
Prepared in the right way (without excessive butter, sugar or salt) popcorn can be a diabetes-friendly snack. As a fibre-rich whole grain, it can help support blood sugar control and overall health.
However, while it can be a nutritious snack you need to practise portion control – This will help you limit your calories.
Potatoes are a starchy vegetable. If you’re planning to eat them as a diabetic, you need to be careful.
You’ll need to be careful if including potatoes in a diabetic’s diet. While they can provide you with essential vitamins and minerals, and their fibre content can slow the absorption of sugar, their high carbohydrate content means they will still have a significant impact on blood sugar levels.
To help reduce this impact:
Pumpkin is a low-carb, nutrient-rich vegetable that can be a valuable addition to a diabetes-friendly diet plan.
Low-carb and nutrient-rich, pumpkin is an excellent option for diabetics. It can help support blood sugar control, overall health and weight management.
It’s also very easy to include in a diabetes-friendly diet plan – You can enjoy it in soups, stews, curries and side dishes.
Just practise portion control to help limit your carbohydrates and calories.
Quinoa is a protein-packed, nutrient-rich grain that can be a valuable addition to a diabetes-friendly diet.
When eaten in moderation, quinoa is an excellent option for diabetics. Packed with protein and nutrients and with a low glycemic index, it can help support blood sugar control, weight management and overall health.
It’s also easy to include in meals – You can enjoy it in salads, pilafs, and even as a breakfast porridge.
Radish is a low-calorie, fibre-rich vegetable that can be a healthy addition to a diabetic’s diet plan.
Healthy, low-calorie, and fibre-rich, radishes are an excellent option for diabetics. They can help support blood sugar control and overall health and even help you stay hydrated.
They’re also easy to include in meals – You can enjoy them in salads or soups, adding a fresh and spicy flavour to your dishes, or even on their own as a crunchy snack.
Ragi (also known as finger millet) is a low-glycemic, nutrient-dense grain that can be a valuable addition to a diabetic’s diet.
Providing fibre, essential vitamins and nutrients, and with a low glycemic index, ragi is an excellent option for diabetics. When eaten in moderation it can support blood sugar control, weight management and overall health.
It’s also easy to include in a variety of meals – You can use it to make porridge, flour for rotis, or as a base for dosas.
Raisins (which are dried grapes) are a sweet, natural snack which diabetics can enjoy if they’re careful.
If you’re planning to include raisins in your diet as a diabetic, you need to be mindful. Because of their natural sugar content, you need to practise portion control to limit your carbohydrates and calories. You should also pair them with other nutrient-rich foods (like nuts or whole grains) to create balanced meals that have less of an impact on your blood sugar level.
If you can get the right balance though, raisins can be helpful to have in your diabetes meal plan. They’re convenient and portable, easily added to oatmeal, yoghurt or salads, or as a travel snack.
Rava (also known as semolina) is a grain product that you need to be careful about including in your diet if you’re a diabetic.
As a diabetic, if you’re planning to include rava in your diet you need to be mindful. Control your portion sizes to limit your carbohydrates, and pair it with a mix of vegetables, lean proteins and healthy fats to balance your meals.
As long as you’re careful, you can enjoy rava – And there are a wide range of dishes you can use it in, including upma and idlis.
Red wine is a popular alcoholic drink, but if you’re going to enjoy it as a diabetic you need to be careful.
Red wine does have some benefits for diabetics, but you need to practise portion control and drink in moderation – The American Diabetes Association recommends limiting alcohol to 1 drink per day for women and up to 2 drinks per day for men (with 1 drink defined as 5 ounces of wine).
Rice is a staple food in India, but as a diabetic, you need to be mindful if you’re going to include it in your diet plan.
Rice can be a part of a diabetic’s diet, but to limit the impact it has on your blood sugar level you need to be careful. Here are steps you can take to enjoy rice and reduce the chance of blood sugar spikes:
Looking for recipe ideas with rice? Check out these mouthwatering meals:
Sabudana (also known as tapioca pearls) is a starchy food often used in Indian dishes. But if you’re planning to eat it as a diabetic you should be mindful.
As a diabetic, if you want to include sabudana in your diet plan you need to be careful. Practise portion control to limit your carbohydrates and calories. And when including sabudana in your meals, pair it with a mix of vegetables, lean proteins and healthy fats to balance it and reduce the impact it will have on your blood sugar level.
Sitaphal (also known as custard apple) is a sweet and nutritious fruit that when eaten in moderation can be part of a diabetes-friendly diet plan.
A sweet fruit with a low glycemic index, custard apple can be a tasty addition to a diabetic’s diet. Nutrient-rich and with its high fibre content, it can help support blood sugar control and overall health.
Just make sure to practise portion control and eat it in moderation. While custard apple has a low glycemic index, it does still contain natural sugars – Limiting your portion sizes will help control the impact it has on your blood sugar level.
Stevia is a natural sweetener made from the leaves of a South American plant, Stevia rebaudiana. It’s a popular option among diabetics and can be a valuable addition to a diabetes-friendly diet.
A natural, calorie-free and powerful sweetener, with a glycemic index of zero, stevia is a great option for diabetics.
It’s also available in several different forms, including liquid drops, powders and tablets, so you can choose what suits your needs.
Just be aware that some stevia products have added ingredients like dextrose and maltodextrin – These are types of sugar that have a very high glycemic index and will mean the product has an impact on blood sugar levels.
Looking for recipe ideas with stevia? Check out these tasty treats:
Sugarcane juice is a popular, naturally sweet drink. If you’re planning to drink it as a diabetic though, you need to be careful.
As a diabetic, sugarcane juice is not a good option for your diet. With its high sugar content and lack of fibre, it can easily cause rapid blood sugar spikes.
If you want to drink it, you need to be very mindful. Here are some steps to take to reduce its impact on your blood sugar level:
Sweet corn is a delicious vegetable. But if you’re a diabetic, you need to eat it in moderation.
Containing moderate carbohydrates, along with fibre, vitamins and minerals, sweet corn can be an option for diabetics as long as it’s eaten in moderation. Practise portion control to limit your carbohydrates and their impact on your blood sugar level.
And when planning your meals, balance it with a mix of vegetables, lean proteins and whole grains – Thankfully this is simple to do, as sweet corn is very versatile (you can easily add it to salads, soups and side dishes).
Sweet potatoes are a nutrient-rich vegetable and can be a good option for a diabetes-friendly diet plan.
Providing nutrients and fibre and with a relatively low carbohydrate and calorie count, sweet potatoes can be good for diabetics. They can help support weight management, blood sugar control and overall health and are also easy to include in a variety of dishes – You can enjoy them in a sweet potato curry, as roasted sweet potato wedges, or in a salad.
The key is moderation. Practise portion control to limit your carbohydrates and calories. And when including them in your meal plans, balance them with a mix of vegetables, lean proteins and healthy fats to help reduce their impact on your blood sugar.
Tapioca (which is made from cassava root) is a starchy food and if you’re planning to eat it as a diabetic you need to be careful.
With its high carbohydrate count and low fibre content, tapioca can cause rapid blood sugar spikes and is not a good option for diabetics. To eat it as a diabetic, you need to be mindful. Practise portion control to limit your carbohydrates and their impact on your blood sugar level. And when including tapioca in your diet plan, try to pair it with lean protein, healthy fats and vegetables to balance your meals and reduce the impact it will have on your blood sugar levels.
Tomatoes are a low-carb, nutrient-packed vegetable that can be a great option for diabetics.
As a low-carb, nutrient-packed vegetable, tomatoes are an excellent option for diabetes-friendly diet plans. With their low glycemic index and high fibre and nutrient content they can help support blood sugar control and overall health.
They’re also very easy to include in a wide range of dishes – Enjoy them in soups, salads or curries.
Looking for recipe ideas with tomatoes? Check out these mouthwatering meals:
Walnuts are heart-healthy nuts that can be a great addition to a diabetes-friendly diet.
As a heart-healthy, low-carb, nutrient-rich food, walnuts are an excellent option for diabetics. With their healthy fats, fibre and nutrients they can help support weight management, blood sugar control and overall health.
They’re also easy to include in diet plans – Add them to salads or oatmeal to provide extra flavour and nutrition, or enjoy them on their own as a simple, travel-friendly snack.
Watermelon is a refreshing, naturally sweet fruit. If you’re planning to eat it as a diabetic though, you need to be mindful.
If you’re planning to enjoy watermelon as a diabetic, you need to practise moderation. While it can help you stay hydrated, with its high glycemic index it can cause rapid increases in blood sugar levels. To avoid this, practise portion control – Eat small amounts to limit your carbohydrates and minimise the impact on your blood sugar level.
And when including watermelon in your diet, balance it with low-carb foods (like vegetables and lean proteins) to help control your blood sugar level.
What is a staple grain in India, but if you’re planning to eat it as a diabetic you need to be mindful.
Because wheat can have a significant impact on your blood sugar level as a diabetic, you need to be careful. To reduce the risk of blood sugar spikes choose wheat options that have a lower glycemic index, practise portion control to limit your carbohydrates and calories, and pair it with vegetables, lean proteins and healthy fats to create balanced meals.
White wine is a popular alcoholic drink, but to enjoy it as a diabetic you need to practise moderation.
While white wine does offer some health benefits, you need to drink it in moderation. This is particularly important for diabetics, as the natural sugars it contains can have a significant impact on blood sugar levels – The American Diabetes Association recommends limiting alcohol to 1 drink per day for women and up to 2 drinks per day for men (with 1 drink defined as 5 ounces of wine).
Wine (both red and white), is a popular alcoholic drink. But you need to be mindful if you’re planning to enjoy it as a diabetic.
If you’re going to include wine in a diabetic’s diet plan, pay attention to portion control. Drink in moderation to reduce the risk of alcohol on your body, as well as the impact of wine’s natural sugars on your blood sugar level – The American Diabetes Association recommends limiting alcohol to 1 drink per day for women and up to 2 drinks per day for men (with 1 drink defined as 5 ounces of wine).
Learning whether or not specific foods are good for you as a diabetic is a great step in improving your diabetes management.
To continue your journey in diabetes diet management:
