The most common and effective vegetables for lowering blood sugar are non-starchy, high-fiber options like leafy greens (spinach, kale), broccoli, cauliflower, and Brussels sprouts, which are low in carbs but rich in nutrients, helping to stabilize glucose levels and reduce blood sugar spikes after meals. Other great choices include carrots, asparagus, and green beans, with fiber being key for better glucose control.
The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms.
Healthy fruit choices include:
We look at these foods below.
Cabbage can be particularly beneficial for people with diabetes, but its high nutritional value makes it a healthy choice. This vegetable is loaded with nutrients, including vitamin B6, vitamin C, vitamin K, manganese, and folate, and it is also high in fiber.
Finally, cucumbers are low in carbohydrates, so they can be a good option for people with elevated blood sugar levels. Early trials suggest that cucumber is one of the most effective plants for not only reducing blood sugar levels but also lowering the risk of hypoglycemia during a blood sugar drop.
Diabetics can freely enjoy non-starchy vegetables (leafy greens, broccoli, peppers), lean proteins (fish, chicken, beans, tofu), healthy fats (avocado, nuts, olive oil), and some fruits (berries, apples, citrus) and whole grains (quinoa, oats) in moderation, focusing on whole foods, fiber, and portion control to manage blood sugar. Key is balancing meals around non-starchy veggies, choosing low-GI carbs, and limiting added sugars and refined grains.
8 Simple Snacks That Won't Spike Your Blood Sugar
Gosha-jinki-gan (GJK), consisting of 10 herbs, has been widely used for a regimen of diabetic complications, including neuropathy, in Japan.
Examples of the worst foods for diabetics include:
That's why dried fruits like pineapple, figs, mangoes, cherries, and sweetened cranberries are considered bad for diabetes.
Beetroot is good for diabetes when consumed as part of a balanced diet. Its low glycemic index, high fiber content, and antioxidant properties make it a great option for blood sugar control and overall health.
The carbs in milk break down and become sugar in your bloodstream. With both type 1 and type 2 diabetes, you have to watch your carbs. Drinking too much milk may cause a spike in your blood sugar. If you're diagnosed with diabetes, your doctor will probably refer you to a registered dietician.
Hummus and veggies: This plant-based snack is a great replacement for potato chips and dip. Not only is hummus delicious, but it is also versatile, packed with nutrients and has been linked to many health benefits. Choose your favorite seasonal vegetables and get dipping!
Nuts such as almonds, cashews, and pistachios can be an effective way to help regulate blood sugar levels. A study with 25 individuals with type 2 diabetes who consumed peanuts and almonds during the day as part of their low carb diet saw lower post-meal blood sugar levels.
Experts advise people interested in learning how to manage type 2 diabetes without medications to adopt lifestyle changes such as a balanced diet, regular exercise, and quitting or avoiding smoking, if necessary. Weight loss can also help manage blood sugar levels in some people.
have ever had an allergic reaction to metformin or other medicine. have uncontrolled diabetes. have liver or kidney problems. have a severe infection.
Turmeric, mostly at doses of 500–1000 mg per day, might help reduce pain levels and inflammation. Cinnamon, on the other hand, has been shown to help reduce blood sugar levels.
What kinds of cheeses should diabetics avoid? Unless you really love them, processed cheese like American cheese and those that are low fat are best to consider off-limits. Processed cheese often has a variety of additives that can impact the carbohydrate, fat, protein and sodium content in unpredictable ways.
Diabetic Biscuit
Fatty fish—such as salmon, mackerel, and albacore tuna—are rich in omega-3 fatty acids. These healthy fats help prevent clogging of the arteries. The American Diabetes Association recommends eating fish twice a week. Choose baked or grilled fish, not fried.
Choose wholemeal, wholegrain, brown or high fibre white bread. Try to include at least 3 servings throughout the day. Aim to include these foods with 2 of your meals daily.
Diabetes-friendly fast food options
Eggs can be a beneficial breakfast food for people with diabetes as they contain very little carbohydrates. Carbs are a macronutrient that spikes blood sugar levels, and people living with diabetes have to be mindful of their carbohydrate consumption.