The cells of your body need glucose for energy. A hormone called insulin helps the glucose get into your cells. With type 1 diabetes , your body doesn't make insulin. With type 2 diabetes , your body doesn't make or use insulin well. Without enough insulin, glucose builds up in your blood and causes high blood glucose levels.

Prediabetes means that your blood glucose levels are higher than normal but not high enough to be called diabetes. If you have prediabetes, you are more likely to develop type 2 diabetes. The glucose in your blood comes from certain foods called carbohydrates , or "carbs.

The more carbs you eat, the higher your blood glucose level will be. Whether you have type 1 or type 2 diabetes, making the right food choices is an important way to keep your blood glucose at a level that is healthy for you.

When you control your blood glucose, you lower your chance of having serious health problems from diabetes , such as vision loss and heart problems. And if you have prediabetes or are at risk for diabetes, eating foods that keep your blood glucose levels healthy may help prevent type 2 diabetes later on.

There isn't a specific diet or meal plan that works for everybody. Your health care provider may have you see a registered dietician RD or a diabetes educator who can help design the best eating plan for you.

The plan will consider:. All eating plans for diabetes have a few things in common, including eating the right foods in the right amounts at the right times.

Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups:. To keep your blood glucose under control, you may need to cut back on certain foods and drinks.

This doesn't mean that you can never enjoy them. But you will need to have them less often or in smaller amounts. If you have diabetes, it's important to eat the right amount of food every day. Your eating plan will include how much to eat, so that you get the right amount of carbs in each meal or snack.

You'll learn how to count carbs and measure your food. Eating at the right times is also important. You will want to plan for regular, balanced meals to avoid blood glucose levels that are too high or too low for you.

Eating about the same amount of carbs at each meal can be helpful. Eating healthy to control your blood glucose does take some effort. But the reward is a chance to live your healthiest life with diabetes. The information on this site should not be used as a substitute for professional medical care or advice.

Contact a health care provider if you have questions about your health. Diabetic Diet. On this page Basics Summary Start Here. Learn More Living With Related Issues Specifics. See, Play and Learn Health Check Tools. Research Clinical Trials Journal Articles.

Resources Find an Expert. For You Patient Handouts. What is diabetes? How do the foods I eat affect my blood glucose levels? Because carbohydrates break down into sugar, they have the greatest effect on your blood sugar level.

To help control your blood sugar, you may need to learn to figure out the amount of carbohydrates you are eating with the help of a dietitian. You can then adjust the dose of insulin accordingly. It's important to keep track of the amount of carbohydrates in each meal or snack.

A dietitian can teach you how to measure food portions and become an educated reader of food labels. You also can learn how to pay special attention to serving size and carbohydrate content.

A dietitian may recommend you choose specific foods to help plan meals and snacks. You can choose a number of foods from lists that include categories such as carbohydrates, proteins and fats.

One serving in a category is called a choice. A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood sugar — as a serving of every other food in that same category. For example, the starch, fruits and milk list includes choices that are all between 12 and 15 grams of carbohydrates.

Some people who live with diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood sugar levels. Talk with your dietitian about whether this method might work for you.

When planning meals, take into account your size and activity level. The following menu is for someone who needs 1, to 1, calories a day. Embracing a healthy-eating plan is the best way to keep your blood sugar level under control and prevent diabetes complications.

And if you need to lose weight, you can tailor the plan to your specific goals. Aside from managing your diabetes, a healthy diet offers other benefits too. Because this diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to lower your risk of cardiovascular diseases and certain types of cancer.

And eating low-fat dairy products can reduce your risk of low bone mass in the future. If you live with diabetes, it's important that you partner with your health care provider and dietitian to create an eating plan that works for you. Use healthy foods, portion control and a schedule to manage your blood sugar level.

If you don't follow your prescribed diet, you run the risk of blood sugar levels that change often and more-serious complications. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Products and services. Diabetes diet: Create your healthy-eating plan A diabetes diet is a healthy-eating plan that helps control blood sugar. By Mayo Clinic Staff. Related information Slide show: Healthy meals start with planning - Related information Slide show: Healthy meals start with planning Slide show: 10 great health foods - Related information Slide show: 10 great health foods.

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Evert AB, et al. Nutrition therapy for adults with diabetes or prediabetes: A consensus report. Diabetes Care. Eating right doesn't have to be boring.

American Diabetes Association. Accessed Feb. What is the diabetes plate method? Carb choices. Centers for Disease Control and Prevention. Traditional American cuisine: 1, calories. National Heart, Lung, and Blood Institute.

Bone health for life: Health information basics for you and your family. NIH Osteoporosis and Related Bone Diseases National Resource Center. Preventing type 2 diabetes.

National Institute of Diabetes and Digestive and Kidney Diseases. Department of Health and Human Services and U. Department of Agriculture.

Diabetes diet, eating, and physical activity. Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes — Products and Services The Mayo Clinic Diet Online A Book: The Essential Diabetes Book.

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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.

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For more information on CDC's web notification policies, see Website Disclaimers. Cancel Continue. Broccoli sprouts are concentrated sources of glucosinolates such as glucoraphanin.

Research suggests that these compounds help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract 8 , 9.

Additionally, eating cruciferous vegetables may reduce the risk of type 2 diabetes, but more research is needed 10 , The best way to enhance the availability of sulforaphane is to enjoy broccoli and sprouts raw or lightly steamed or add active sources of myrosinase, such as mustard seed powder, to cooked broccoli Seafood, including fish and shellfish , is a valuable source of protein, healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels.

Protein is essential for blood sugar management. It helps slow digestion, prevents postmeal blood sugar spikes, and increases feelings of fullness.

Plus, it may help prevent overeating and promote excess body fat loss, two essential effects for healthy blood sugar levels A high intake of fatty fish such as salmon and sardines has been shown to help improve blood sugar regulation.

For example, in a small study with 68 participants, adults with overweight or obesity who consumed 26 ounces oz , or grams g , of fatty fish per week had significant improvements in postmeal blood sugar levels compared with those who consumed lean fish Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar regulation.

Pumpkin is a traditional diabetes remedy in many countries, including Mexico and Iran Pumpkin is high in carbs called polysaccharides, which have been studied for their blood sugar-regulating potential. Treatments with pumpkin extracts and powders have been shown to significantly decrease blood sugar levels in both limited human studies and animal studies 16 , Pumpkin seeds are packed with healthy fats and protein, which make them an excellent choice for blood sugar management 18 , Research has shown that eating nuts may be an effective way to help regulate blood sugar levels.

In a small study of 25 people with type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low carb diet reduced fasting and postmeal blood sugar levels Also, a review found that consuming various types of tree nuts led to reduced fasting blood sugar levels in people with type 2 diabetes.

However, the authors noted that the results were not clinically significant and that more research is necessary Okra seeds may be beneficial as a natural remedy for diabetes due to their potent blood sugar-lowering properties Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a powerful antidiabetic compound.

Plus, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobioside, which help reduce blood sugar by inhibiting certain enzymes 25 , 26 , Although animal studies suggest that okra has potent antidiabetic properties, human research studies are needed.

Flaxseed is rich in fiber and healthy fats and may help reduce blood sugar levels. In an 8-week study of 57 people with type 2 diabetes, those who consumed 7 oz g of 2. Moreover, a review of 25 controlled studies found that eating whole flaxseed led to significant improvements in blood sugar regulation Beans and lentils are rich in magnesium, fiber, and protein.

These nutrients may be able to help lower blood sugar. For example, a study of 12 women demonstrated that adding black beans or chickpeas to a rice meal significantly reduced postmeal blood sugar levels compared with eating rice alone Many other studies have shown that eating beans and lentils can benefit blood sugar regulation and possibly help protect against the development of diabetes 31 , Fermented foods such as kimchi and sauerkraut contain health-promoting compounds, including probiotics, minerals, and antioxidants.

Research associates these compounds with improved blood sugar and insulin sensitivity 33 , A review concluded that probiotic foods had a notable effect on blood sugar regulation in people with type 2 diabetes. Researchers noted that these foods had the greatest impact on people whose diabetes was not well managed and those who were not on insulin therapy However, most studies into the effect of fermented foods on blood sugar regulation involve rodent or cellular investigations.

As a result, further controlled human studies are necessary Eating chia seeds may benefit blood sugar regulation. Some studies link chia seed consumption to reductions in blood sugar levels and improvements in insulin sensitivity. A review of 17 animal studies concluded that chia seeds might help improve insulin sensitivity and blood sugar regulation and potentially reduce disease risk, including the risk of diabetes It contains multiple compounds that may help decrease blood sugar levels, including fiber and flavonoid antioxidants.

A study that included 42 Japanese adults demonstrated that consuming either 7 or 14 g of kale-containing foods with a high carb meal significantly decreased postmeal blood sugar levels compared with placebo Research has shown that the flavonoid antioxidants found in kale , including quercetin and kaempferol, have potent blood sugar-lowering and insulin-sensitizing effects Numerous studies link berry intake with improved blood sugar regulation.

Berries contain fiber, vitamins, minerals, and antioxidants, and all of this makes them an excellent choice for people with blood sugar management issues.

A study found that eating 2 cups g of red raspberries with a high carb meal significantly reduced postmeal insulin and blood sugar in adults with prediabetes compared with a control group In addition to raspberries, studies have shown that strawberries, blueberries, and blackberries may benefit blood sugar management by enhancing insulin sensitivity and improving glucose clearance from the blood 43 , 44 , Avocados may offer significant benefits for blood sugar regulation.

Numerous studies have found that avocados may help reduce blood sugar levels and protect against the development of metabolic syndrome through fat loss. Metabolic syndrome is a cluster of conditions, including high blood pressure and high blood sugar, that increases chronic disease risk 46 , 47 , However, remember that many studies investigating the effects of avocado intake on blood sugar levels were funded by the Hass Avocado Board, which could have influenced aspects of the studies 46 , Including oats and oat bran in your diet may help improve your blood sugar levels due to their high soluble fiber content, which has been shown to have significant blood sugar-reducing properties An analysis of 16 studies found that oat intake significantly reduced HbA1c and fasting blood sugar levels compared with control meals Moreover, a small study of 10 people found that drinking 7 oz of water mixed with 1 oz of oat bran before eating white bread significantly reduced postmeal blood sugar compared with drinking plain water Although citrus fruits contain natural sugar, they are considered low to medium on the glycemic index.

Citrus fruits are also good sources of vitamins, minerals, and fiber Citrus fruits such as oranges and grapefruit are packed with fiber and contain plant compounds such as naringenin, a polyphenol with powerful antidiabetic properties Eating whole citrus fruits may help improve insulin sensitivity, reduce HbA1c, and protect against diabetes 54 , 55 , 56 , Kefir and yogurt are fermented dairy products that may help regulate blood sugar.

An 8-week study of 60 people with type 2 diabetes showed that drinking 20 oz milliliters of kefir , a probiotic-rich yogurt drink, per day significantly reduced fasting blood sugar and HbA1c compared with drinking kefir that did not contain probiotics Yogurt consumption may also lower the risk of type 2 diabetes.

In a analysis of 42 studies, the authors concluded that each 50 g 1. Eggs are a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Some studies have linked egg consumption to better blood sugar regulation.

A study of 42 adults with overweight or obesity and either prediabetes or type 2 diabetes showed that eating one large egg per day led to a significant 4.

This association was apparent in men but not in women Apples contain soluble fiber and plant compounds, including quercetin, chlorogenic acid, and gallic acid, which may help reduce blood sugar and protect against diabetes 62 , A study of 18 women found that eating apples 30 minutes before a rice meal significantly reduced postmeal blood sugar compared with eating rice alone Foods that may help support blood sugar regulation include broccoli, pumpkin seeds, and nuts, among others.

These foods may help slow digestion and typically do not raise your blood sugar. If you have hyperglycemia, you may need to avoid foods that can raise your blood sugar.

But you will need to have them less often or in smaller amounts. If you have diabetes, it's important to eat the right amount of food every day. Your eating plan will include how much to eat, so that you get the right amount of carbs in each meal or snack.

You'll learn how to count carbs and measure your food. Eating at the right times is also important. You will want to plan for regular, balanced meals to avoid blood glucose levels that are too high or too low for you. Eating about the same amount of carbs at each meal can be helpful.

Eating healthy to control your blood glucose does take some effort. But the reward is a chance to live your healthiest life with diabetes. The information on this site should not be used as a substitute for professional medical care or advice.

Contact a health care provider if you have questions about your health. Diabetic Diet. On this page Basics Summary Start Here. Learn More Living With Related Issues Specifics.

See, Play and Learn Health Check Tools. Research Clinical Trials Journal Articles. Resources Find an Expert. For You Patient Handouts. What is diabetes? How do the foods I eat affect my blood glucose levels?

What's the best diet for diabetes? The plan will consider: Any medicines that you take Your weight Any other health conditions you have Your lifestyle and tastes Your goals All eating plans for diabetes have a few things in common, including eating the right foods in the right amounts at the right times.

What foods should I eat if I have diabetes? Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups: Fruits and vegetables Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats Proteins , such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu Nonfat or low-fat dairy, such as milk, yogurt, and cheese What foods should I limit to control my blood glucose?

High-carb foods and drinks, such as: Sugary foods, such as candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar Drinks with added sugars, such as juice, regular soda, and regular sports or energy drinks White rice, tortillas, breads and pasta - especially those made with white flour Starchy vegetables, such as white potatoes, corn, and peas Fried foods and other foods high in saturated trans fats.

Foods high in sodium salt. If you do drink, you should drink moderately. This means no more than one standard drink a day if you're a woman or two standard drinks a day if you're a man.

What else do I need to know about diabetic diets? Your eating plan will also teach you how to stick with your plan at home and when you eat out. NIH: National Institute of Diabetes and Digestive and Kidney Diseases.

Start Here. Diabetes and Nutrition American Academy of Family Physicians Also in Spanish How an RDN Can Help with Diabetes Academy of Nutrition and Dietetics Living with Diabetes: Eat Well Centers for Disease Control and Prevention Also in Spanish Tasty Recipes for People with Diabetes and Their Families Centers for Disease Control and Prevention - PDF.

Living With. Carb Counting Centers for Disease Control and Prevention Also in Spanish Diabetes and Your Diet American Heart Association What is the Diabetes Plate Method? American Diabetes Association Also in Spanish. Related Issues. Diabetes and Dietary Supplements: What You Need to Know National Center for Complementary and Integrative Health Also in Spanish Vegetarian Diet: Can It Help Me Control My Diabetes?

Mayo Foundation for Medical Education and Research Also in Spanish. 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.

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. Diet and lifestyle changes can help manage overall blood sugar levels, but for immediate action, prescription medication or medical assistance may be necessary.

Eating healthy can help people with diabetes manage their symptoms and prevent complications. Learn more about which foods to eat and which to avoid. People with prediabetes may find it difficult to find tasty meal ideas to help lower their blood sugar levels.

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