The researchers behind a small trial found that consuming less-processed grains led to an improvement in blood sugar levels for people with T2DM. A separate small study involving 15 people with T2DM also found that the particle size of the whole grains in bread had an impact on blood sugar levels.

The authors of a review looked at the effect of millets, which have a low GI score. Except for pineapples and melons, fruits generally have low GI scores. This is because most fresh fruits contain lots of water and fiber to balance out their content of fructose, a naturally occurring sugar.

However, as fruits ripen, their GI scores increase. Fruit juices also typically have very high GI scores because juicing removes the fibrous skins and seeds.

So, fresh fruit is preferable. A study that followed about half a million people in China for 7 years found that those who ate fresh fruit daily had lower rates of T2DM.

White potatoes have a high GI score. Sweet potatoes and yams have lower scores — although they are still relatively high — and are very nutritious. Sweet potatoes are a good source of fiber, potassium, zinc, and vitamins A and C.

Health experts may recommend sweet potatoes as a suitable substitute for white potatoes in a variety of dishes, from fries to casseroles. In addition to trying to include more sweet potatoes and yams, people may want to limit or avoid white potatoes and products typically made from them, such as french fries and mashed potatoes.

Oats have a low GI score, which means they are less likely to cause spikes and dips in blood sugar levels. The authors of a meta-analysis of trials looked at how beta-glucan affects blood sugar levels after a meal.

They found evidence to suggest that carbohydrate -based meals that contain beta-glucan have a link to lower blood sugar levels than meals that do not contain beta-glucan. Stone-ground and rolled oats are typically the preferable forms to consume. People may wish to limit other forms, such as processed oats, instant oats, and cereal bars.

Nuts are very rich in dietary fiber and have low GI scores. Nuts also contain high levels of plant protein, unsaturated fatty acids, and other nutrients, including:. The American Diabetes Association notes that nuts can be beneficial for diabetes and are a good source of fiber and omega-3 fatty acids.

As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts.

Legumes , such as beans, peas, chickpeas, and lentils, have very low GI scores. Even baked beans, which are not as preferable, still have a low GI score. Legumes are also good sources of nutrients that can help people maintain healthy blood sugar levels, including:.

People with diabetes may wish to avoid legume products that contain added sugars and simple starches, such as legumes packaged in syrups, sauces, or marinades.

Garlic is a popular component of traditional remedies for diabetes and a wide variety of other conditions. The compounds in garlic may help lower blood sugar by improving insulin sensitivity and secretion. The authors of a review found that garlic supplements helped manage blood sugar and cholesterol levels in people with T2DM.

Fish and other animal proteins do not typically have GI scores because they do not contain carbohydrates. However, consuming fish that contain the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid may help manage or prevent diabetes better than consuming other types of animal protein.

The researchers behind a study found that people who consumed oily fish developed T2DM at lower rates than those who did not. Also, in a small study , participants who ate plenty of fatty fish showed better blood sugar regulation after a meal than those who avoided fish.

While more research is necessary, some evidence suggests a potential link between mercury and T2DM. Health experts recommend limiting fish high in mercury, especially for children, pregnant people, and those who are nursing. You can also visit the Find a Diabetes Education Program in Your Area locator for DSMES services near you.

Skip directly to site content Skip directly to search. Español Other Languages. Diabetes Meal Planning. Español Spanish. Minus Related Pages. A good meal plan will also: Include more nonstarchy vegetables, such as broccoli, spinach, and green beans. Include fewer added sugars and refined grains, such as white bread, rice, and pasta with less than 2 grams of fiber per serving.

Focus on whole foods instead of highly processed foods as much as possible. Portion Distortion Quiz. Get Help Planning meals that fit your health needs, tastes, budget, and schedule can be complicated. Video: Healthy Eating More About Meal Planning Weekly Meal Planner [PDF — 30 KB] Diabetes Food Hub — Recipes for Healthy Living ADA Tasty Recipes for People with Diabetes and Their Families [PDF — 9 MB] Rethink Your Drink Recipes for a Heart-Healthy Lifestyle.

Last Reviewed: April 19, Source: Centers for Disease Control and Prevention. Facebook Twitter LinkedIn Syndicate. home Diabetes Home. If you feel shaky, sweaty, or very hungry or have other symptoms, check your blood sugar.

Wait for 15 minutes and then check your blood sugar again. If you have problems with low blood sugar, ask your doctor if your treatment plan needs to be changed.

Many things can cause high blood sugar hyperglycemia , including being sick, being stressed, eating more than planned, and not giving yourself enough insulin. Over time, high blood sugar can lead to long-term, serious health problems.

Symptoms of high blood sugar include:. If you get sick , your blood sugar can be hard to manage. You may not be able to eat or drink as much as usual, which can affect blood sugar levels.

High ketones can be an early sign of diabetic ketoacidosis, which is a medical emergency and needs to be treated immediately. Ketones are a kind of fuel produced when fat is broken down for energy.

When too many ketones are produced too fast, they can build up in your body and cause diabetic ketoacidosis, or DKA. DKA is very serious and can cause a coma or even death.

Common symptoms of DKA include:. If you think you may have DKA, test your urine for ketones. Follow the test kit directions, checking the color of the test strip against the color chart in the kit to see your ketone level.

If your ketones are high, call your health care provider right away. DKA requires treatment in a hospital. Talk to your doctor about how to keep your blood sugar levels within your target range. Your doctor may suggest the following:. Carbs in food make your blood sugar levels go higher after you eat them than when you eat proteins or fats.

You can still eat carbs if you have diabetes. The amount you can have and stay in your target blood sugar range depends on your age, weight, activity level, and other factors. Counting carbs in foods and drinks is an important tool for managing blood sugar levels.

J Am Coll Nutr. Ebbeling CB, Leidig MM, Feldman HA, Lovesky MM, Ludwig DS. Effects of a low-glycemic load vs low-fat diet in obese young adults: a randomized trial. Maki KC, Rains TM, Kaden VN, Raneri KR, Davidson MH.

Effects of a reduced-glycemic-load diet on body weight, body composition, and cardiovascular disease risk markers in overweight and obese adults.

Am J Clin Nutr. Chiu CJ, Hubbard LD, Armstrong J, et al. Dietary glycemic index and carbohydrate in relation to early age-related macular degeneration.

Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility.

Eur J Clin Nutr. Higginbotham S, Zhang ZF, Lee IM, et al. J Natl Cancer Inst. Liu S, Willett WC. Dietary glycemic load and atherothrombotic risk. Curr Atheroscler Rep. Willett W, Manson J, Liu S. Glycemic index, glycemic load, and risk of type 2 diabetes. Livesey G, Taylor R, Livesey H, Liu S.

Is there a dose-response relation of dietary glycemic load to risk of type 2 diabetes? Meta-analysis of prospective cohort studies. Mirrahimi A, de Souza RJ, Chiavaroli L, et al. Associations of glycemic index and load with coronary heart disease events: a systematic review and meta-analysis of prospective cohorts.

J Am Heart Assoc. Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: Buyken, AE, Goletzke, J, Joslowski, G, Felbick, A, Cheng, G, Herder, C, Brand-Miller, JC. Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies.

Stone-ground and rolled oats are typically the preferable forms to consume. People may wish to limit other forms, such as processed oats, instant oats, and cereal bars. Nuts are very rich in dietary fiber and have low GI scores. Nuts also contain high levels of plant protein, unsaturated fatty acids, and other nutrients, including:.

The American Diabetes Association notes that nuts can be beneficial for diabetes and are a good source of fiber and omega-3 fatty acids.

As with other foods in this article, it is best to eat nuts that are as whole and as unprocessed as possible. Nuts with coatings or flavorings have higher GI scores than plain nuts. Legumes , such as beans, peas, chickpeas, and lentils, have very low GI scores.

Even baked beans, which are not as preferable, still have a low GI score. Legumes are also good sources of nutrients that can help people maintain healthy blood sugar levels, including:.

People with diabetes may wish to avoid legume products that contain added sugars and simple starches, such as legumes packaged in syrups, sauces, or marinades.

Garlic is a popular component of traditional remedies for diabetes and a wide variety of other conditions. The compounds in garlic may help lower blood sugar by improving insulin sensitivity and secretion. The authors of a review found that garlic supplements helped manage blood sugar and cholesterol levels in people with T2DM.

Fish and other animal proteins do not typically have GI scores because they do not contain carbohydrates. However, consuming fish that contain the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid may help manage or prevent diabetes better than consuming other types of animal protein.

The researchers behind a study found that people who consumed oily fish developed T2DM at lower rates than those who did not. Also, in a small study , participants who ate plenty of fatty fish showed better blood sugar regulation after a meal than those who avoided fish.

While more research is necessary, some evidence suggests a potential link between mercury and T2DM. Health experts recommend limiting fish high in mercury, especially for children, pregnant people, and those who are nursing.

While more research is necessary, some evidence suggests that yogurt consumption, as part of a healthy dietary pattern, may help reduce the risk of T2DM. Evidence notes that yogurt can provide many other health benefits. And because eating yogurt can help people feel fuller, it may help with blood sugar management.

It is best to avoid sweetened or flavored yogurts, which often contain more sugar than is desirable for a person who is looking to lower their blood sugar levels.

Greek-style yogurt and unsweetened yogurt can be healthy alternatives. Eating a healthy, well-balanced diet is key. Additional strategies to help lower or manage blood sugar levels include:. People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of experiencing potentially dangerous symptoms and complications.

Choosing healthy proteins and fats and non-starchy vegetables can help manage hyperglycemia. Carbohydrates that are lower in sugar and contain fiber are less likely to spike blood sugar compared to refined carbs.

Lean proteins like chicken, oily fish, and non-starchy vegetables can also be good choices for hyperglycemia. Hyperglycemia occurs due to a lack of insulin or insulin resistance. However, a diet high in processed carbohydrates and sugars can increase the risk of blood sugar spikes.

High-sugar foods and simple, refined carbohydrate products are best to limit when managing hyperglycemia. Things to specifically limit or avoid include:. The fastest way to lower blood sugar is to take fast-acting insulin medication.

Exercise can also help to bring down blood sugar levels quickly. Burning more calories can help you lose and keep off extra weight. You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week.

Start with a light weight. Slowly increase the size of your weights as your muscles become stronger. Stretching exercises are light or moderate physical activity.

When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles. You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help.

For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you. This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health.

NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. English English Español.

Diabetes Overview What Is Diabetes? Show child pages. Risk Factors for Type 2 Diabetes Show child pages. Preventing Type 2 Diabetes Show child pages. Managing Diabetes Show child pages. Preventing Diabetes Problems Show child pages. In this section: What foods can I eat if I have diabetes? What foods and drinks should I limit if I have diabetes?

When should I eat if I have diabetes? How much can I eat if I have diabetes? What is medical nutrition therapy? Will supplements and vitamins help my diabetes?

Why should I be physically active if I have diabetes? How can I be physically active safely if I have diabetes? What physical activities should I do if I have diabetes? Eating well and being physically active most days of the week can help you keep your blood glucose level, blood pressure, and cholesterol in your target ranges lose weight or stay at a healthy weight prevent or delay diabetes problems feel good and have more energy What foods can I eat if I have diabetes?

The food groups are vegetables nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes starchy: includes potatoes, corn, and green peas fruits —includes oranges, melon, berries, apples, bananas, and grapes grains —at least half of your grains for the day should be whole grains includes wheat, rice, oats, cornmeal, barley, and quinoa examples: bread, pasta, cereal, and tortillas protein lean meat chicken or turkey without the skin fish eggs nuts and peanuts dried beans and certain peas, such as chickpeas and split peas meat substitutes, such as tofu dairy—nonfat or low fat milk or lactose-free milk if you have lactose intolerance yogurt cheese Learn more about the food groups at the U.

Eat foods with heart-healthy fats, which mainly come from these foods: oils that are liquid at room temperature, such as canola and olive oil nuts and seeds heart-healthy fish such as salmon, tuna, and mackerel avocado Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

Choose healthy fats, such as from nuts, seeds, and olive oil. Foods and drinks to limit include fried foods and other foods high in saturated fat and trans fat foods high in salt, also called sodium sweets, such as baked goods, candy, and ice cream beverages with added sugars , such as juice, regular soda, and regular sports or energy drinks Drink water instead of sweetened beverages.

Weight-loss planning If you are overweight or have obesity , work with your health care team to create a weight-loss plan. Meal plan methods Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting.

Plate method The plate method helps you control your portion sizes. Your daily eating plan also may include small snacks between meals. Portion sizes You can use everyday objects or your hand to judge the size of a portion. Choose healthy carbohydrates, such as fruit, vegetables, whole grains, beans, and low-fat milk, as part of your diabetes meal plan.

Physical activity lowers blood glucose levels lowers blood pressure improves blood flow burns extra calories so you can keep your weight down if needed improves your mood can prevent falls and improve memory in older adults may help you sleep better If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits.

It may take a few weeks of physical activity before you see changes in your health. Drink water when you exercise to stay well hydrated. Plan ahead Talk with your health care team before you start a new physical activity routine, especially if you have other health problems.

Prevent low blood glucose Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia.

Take care of your feet People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. Add extra activity to your daily routine If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day.

Try these simple ways to add physical activities in your life each day: Walk around while you talk on the phone or during TV commercials.