What can a Diabetic eat to keep diabetes in control?

What can a Diabetic eat?

What can a Diabetic eat is critical information for a diabetic and those who care for a diabetic patient."What can a Diabetic eat small meals

It is important that a diabetic eats small diabetic friendly meals regularly throughout the day.

A diabetic can never afford to miss eating breakfast.

It is also important that you keep food portion small if you are a diabetic and trying to lose weight.

When you eat a meal, you may want to eat salads or vegetables first and let your tummy fill up with these as much as possible. You can go for main course of your meal later.

It is good to avoid all fried foods and sweets. If you are hungry and have no other option, please eat only small amounts of fried foods or sweets.

As a wise diabetic, you may want to avoid the temptation for a second serving to keep calorie intake low.

Diet for diabetic Patient should always be carefully controlled and prepared with various nutrients to make a balanced meal.

Small balanced meals with low sugar, salt and fat are what diabetics can eat.

More Fibre!

Fibre is an essential nutrient for good health and clear bowel movement.

High fibre food helps us feel full for longer and beats hunger. When we feel less hungry, we end up eating less food. Eating smaller portions of food is essential for  diabetic.

Your digestive system takes longer and works harder to digest fibre rich food. Food high in fibre takes longer to travel through the digestive system.

This is the reason why we feel full for longer when we eat more fibre.

Fibre also helps clean the gut and promotes easier bowel movements.


What can diabetics eat for Fibre?
What can diabetics eat for Fibre?

What can a Diabetic eat for fibre?

Great sources of fibre for a diabetic include legumes, beans, oats, broccoli, avocados, plums, bananas, berries, almonds, cauliflower, celery etc.

More Protein!

Protein is the most friendly diet for diabetics. A high protein diet helps lower blood sugar and lose weight. There should be lot of protein in a Diabetic Meal Plan.

Proteins take more time to digest so we feel full for longer. As we feel full for longer, we eat less food.

Proteins do not produce much sugar when digested. So protein rich foods do not cause any spikes in blood sugar levels.  This makes proteins the best diet for diabetics.

What can a Diabetic eat for Protein?

As we all know meat is very popular source of protein. So many people eat meat for protein.

But the biggest disadvantage of meat is that meat does not contain any fibre. Fibre is very essential for metabolism and it helps clean the body from toxins.

Vegetables contain both protein and fibre.

For this reason and many others, vegetable protein is a much better source of protein for diabetics.

Examples of vegetable protein include pulses, legumes, beans etc.

A Diabetic Meal Plan includes plenty vegetables that have protein as well as fibre.

Fresh Fruits!

What can a Diabetic eat FruitsCan diabetics eat fruit? Yes. Fruits are great source of vitamins and minerals for diabetics.

What can a Diabetic eat fruits for?

As fruits contain excellent nutrition, they help you in keeping good health.

Fruits for diabetic patients also provide with many essential vitamins, minerals, fibre and other nutrients. So fruits are great part of a good diabetic diet.

What fruits can a diabetic eat?

Fruits that diabetics can eat include Papaya, Plum, Tomato, Banana, Pears, Grapes, Guava, Melon etc.

Many nutritionists say Papaya is the best fruit for diabetics. Some also say Guava is the best fruit for diabetics.

However, some tropical fruits like Pineapple and Mango are very high in sugar so they may not be good fruits for diabetic patients.

This means diabetics must make sure that when it comes to fruits like mango and pineapple, they must eat only in small quantities.

It is important that diabetics keep a check on blood sugar levels when eating fruits with high sugar.

There are some myths that fruits are harmful for diabetics. As you see, it is just a myth.

Fruits are a great source of vitamins if diabetics can eat fruits in reasonable quantities.

So, can diabetics eat fruit? Yes.  Fruits are good snacks for diabetics.

Fresh Vegetables!


What can a Diabetic eat VegetablesMost Vegetables are very low in sugar and high in fiber, vitamins and minerals. This makes vegetables the best diet for diabetics.

Vegetables are one single food that a Diabetic can eat without worrying about spikes in blood sugar levels.

Vegetables are great Diabetic Diet. Simple Vegetables like cucumber and pumpkin are rich in water and help you feel full when you eat. Yet they are very low in sugar and calories.

This means when you eat vegetables, you do not have to worry about weight gain too.

You can eat most vegetables raw. You can eta some vegetables boiled or sautéed for best results.

Some people fry vegetables but fried vegetables do not make a good meal for diabetics.

Fewer Carbs!What can a Diabetic eat carbs

Carbohydrates impact the blood sugar levels directly so you need to be careful in how much carbohydrates you include in your meal.

A good diet plan for diabetic patient contains fewer carbohydrates.

But you should not avoid carbs completely as they are very important for you.

Carbs are the main source of energy. So please include some carbs in every meal.

What can a diabetic eat for Carbs?

Good sources of carbs are wholegrain starchy foods, fruits, vegetables, pulses etc.  Diabetics must eat sufficient sources of carbs in every meal.

Less Fat!

What can a Diabetic eat fatIt is important to cut down on fat in the food if you are a diabetic. But this does not mean you must avoid fat totally.

It is vital that you include some healthy fat in your meal as it is important for your body. But please avoid saturated fats like animal fats etc.

Saturated fats are not What a Diabetic can eat. Foods high in fat are foods diabetics should avoid. Low fat foods are What can a Diabetic eat.

What can a Diabetic eat? Less Salt!What can a Diabetic eat salt

Too much salt is harmful for diabetics. Salt increases the blood pressure which in turn makes diabetes worse.

For this reason it is important that a diabetic eats less salt in their meals.

An alternative for salt is to season food with herbs and spices instead of salt.

Foods that have too much salt are foods diabetics should avoid. Good snacks for diabetics are low in salt.

What can a Diabetic eat? Less Sugar!What can a Diabetic eat sugar

Last but not least, a diabetic must be avoiding added sugar as far as possible to keep diabetes in control.

Eating food high in sugar causes sudden increase in blood sugar which is dangerous.

For this reason, it is very important that a diabetic always keeps a check on blood sugar and maintain in safe limits.

So, What can a Diabetic eat?

It is important that a diabetic eats a proper diet with the support from a nutritionist and medical advice from a doctor about What can a Diabetic eat.

Copyright What can a Diabetic eat

Can diabetics eat fruit?

Can Diabetics eat Fruit is a common question among diabetics. There is a myth that diabetics should avoid fruits in their diet. The reason why diabetics fear to eat fruit is that most fruits are high in sugar. But many researches have proved fruits make a great diet for diabetics.

How can diabetics eat fruit when fruits are high in sugar?

Fruits are indeed high in sugar. But, fruits are also great source of fibre, minerals and vitamins. Diabetics must avoid added sugar but sugar in fruits is natural. Many experts are of the opinion that eating reasonable amount of fruit does more help than harm even for diabetics.

If you ask doctors ‘can diabetics eat fruit?’, doctors say diabetics must eat a variety of fruits every day in small portions. Diabetics can derive great health benefits from the vitamins and minerals widely available in fresh fruits.

The sugar in fruits does not cause any harm when you eat a variety of fruits in small portions. So diabetics must eat fruits in small portions to get essential fibre, minerals and vitamins. Fruits are indeed an essential part of diabetic diet.

Another important fact to remember is that diabetics are much better off eating whole fruit direct rather than drinking fruit juice. This is because when we juice a fruit, we lose all essential fibre and only get lots of sugar in the drink. When diabetics drink fruit juice blood sugar levels may rise but when diabetics eat a whole fruit, blood sugar levels are fine.

Diabetics may find it helpful to keep tracking their blood sugar levels from time to time.

Fruits with high sugar 

Certain fruits are very high in sugar. Examples include mango and pineapple. Due to the high sugar in them, diabetics must be careful while eating these.

Diabetics must eat such exotic fruits only in limited quantity and just when they are ripe. Eating over-ripened fruits is not good for diabetics as they contain even higher levels of sugar. It can be even more harmful for diabetics to drink juices from mango, pine apple or other tropical fruits.

Another tip is that instead of eating all fruits in one go, diabetics must spread the fruits uniformly across the whole day. This will avoid sudden spikes in blood sugar levels and provide with regular supply of essential vitamins and minerals.

Fruits with low sugar 

Fruits like papaya, watermelon and pear etc. are very diabetic friendly fruits.

This is because they contain high amount of fibre or water. Both fibre and water are very helpful for diabetic health.

The fibre in these fruits helps to cleanse the digestive system of waste. It also helps to clean the body of toxins so it makes you healthier. The water in the fruits keeps you hydrated and healthy.

These fruits also contain low levels of sugar and fat. Diabetics can benefit from the low levels of sugar and fat in these fruits.

Best Diabetic Diet

Best Diabetic Diet 

Best diabetic Diet consists of balanced meals few times a day in smaller portions.

What a diabetic can eat includes starches, vegetables, fruits, protein, dairy, fats, oil, sweets, and drinks etc.  

The only point is that in a diabetic meal, the amount of sugar, salt, fat etc. must be low.

Best diabetic Diet
Best diabetic Diet

Thus diabetics can eat all varieties of nutritious food to make sure their diet remains very balanced in various nutrients. The only catch is that diabetic diet must be low in sugar, salt and fat.

So be assured that there is not a category of food a diabetic needs to avoid completely. It is just that a diabetic can make healthy choices from every category of food that anyone can eat.

The below list gives you some of the main categories of food and what can a diabetic eat from each of such food categories.


Starches or Carbs are essential for every one. Carbs are the source of energy for us.

Diabetics can eat starches as long as they chose wisely.

Great choices of starches for diabetics include whole grains like brown rice, oatmeal, quinoa, millet, amaranth etc.

Baked sweet potato or any type of bread or cake made with whole grains with as less sugar as possible are good for diabetics.


Vegetables are essential source of fibre and other nutrition for us.

Fresh vegetables are great as they contain very little fat or salt or sugar.

Some examples of vegetables that are most suitable for diabetics are spinach, kale, arugula etc.

Diabetics can eat vegetables raw, lightly steamed, roasted or grilled.

Instead of eating single vegetable, diabetics must eat variety of vegetables of different colours.

Diabetics can benefit a lot if they include vegetables with different colours in their diet.


Fruits are another source of great fibre, carbs, vitamins and minerals for us.

Fresh Fruits are low in fat and sodium. So they are suitable for diabetics and people wanting to lose weight.

Best diabetic diet includes fruits in many colors, shapes and forms.

Diabetics can also eat sugar-free or low-sugar jams or preserves or apple sauce with no added sugar.

The only caution for diabetics in eating fruits is that they have to keep the portions smaller.


Protein is very important for building muscle and repairing body cells.

Best protein sources for diabetics are plant based protein such as beans, nuts, seeds etc.

Diabetics can also eat other protein rich foods like fish, other sea food and low fat diary. 

Dairy products

Dairy products are also good for diabetics.

But diabetics can only consume low fat diary products in small portions.

Examples of diary food good for diabetics include skimmed milk, low fat yogurt, low fat cottage cheese, low fat sour cream etc.

Other diabetic diet

Fats, Oils, and Sweets etc. are very attractive and tempting to eat. But diabetics must eat fats, oils and sweets in small quantities only.

Diabetics can eat nuts, seeds, small avocados. These are great natural sources of fats and antioxidants.

People with diabetes can also enjoy plant based oils such as canola, grapeseed oil or olive oil.

All these are part of best diabetic diet. 

Diabetic drinks

Drinks are another thing diabetics find very tricky to choose.

Drinks are generally very high in sugar, salt etc. So diabetics must be more careful in choosing drinks.

The best drinks for diabetics are plain water, or sparkling water and tea or coffee without sugar.

Some diabetics also enjoy light beer, small glass of wine and coffee with low fat milk etc.