Eat This, Not That: Diabetes Edition

Diabetes is a chronic condition that develops when your body can’t effectively regulate blood sugar levels. The food you eat directly impacts your blood sugar — and that means when you have diabetes, your diet is an important part of your diabetes management plan.

Certain foods can cause blood sugar spikes and increase your risk of diabetes complications, while others help maintain stable blood sugar levels and promote long-term well-being.

Choosing nutrient-dense, low-glycemic foods can reduce diabetes complications and improve your quality of life. Still, figuring out what to eat and what to avoid isn’t always easy. Our team at AssociatesMD is here to help. We offer personalized diabetes management, and here are a few tips to guide your meal planning.

Eat this, not that: carbs

Focus on eating whole grains like quinoa, brown rice, and whole-grain bread. Whole grains are rich in fiber, which helps slow digestion and stabilize blood sugar.

Avoid foods with refined carbs, like white bread, pastries, and sugary cereals.

Eat this, not that: proteins

Choose lean protein sources like chicken, turkey, tofu, and fish (especially fatty fish like salmon). Lean proteins help you feel fuller for longer and provide essential nutrients without added unhealthy fats.

Avoid fried meats, processed deli meats, and high-fat cuts like bacon, which are high in saturated and trans fats. Saturated fats can raise LDL (bad cholesterol) levels, while trans fats, sometimes found in fried and processed foods, can increase LDL and lower HDL (good cholesterol).

Eat this, not that: fruits

All fruits contain sugar. However, that doesn’t mean they can’t be part of a healthy diabetes diet. Eat fresh, whole fruits like berries, apples, and oranges in moderation. Whole fruits have fiber to moderate sugar absorption.

Avoid fruit juices or canned fruits in syrup. These options are typically higher in sugar and can cause blood sugar spikes.

Eat this, not that: snacks

When you need a midday pick-me-up, reach for snacks like nuts, seeds, or plain Greek yogurt. These options provide protein and healthy fats that help sustain energy and prevent sugar crashes.

Avoid snacking on chips, candy, or sugary granola bars, which are often high in fats and refined sugars.