- Low-Glycemic Fruits
- Berries: Blueberries, strawberries, raspberries, and blackberries (rich in antioxidants).
- Citrus Fruits: Oranges, grapefruits, and lemons (in moderation).
- Apples and Pears: Eaten with the skin for added fiber.
- Cherries: Fresh or frozen, unsweetened.
- Non-Starchy Vegetables
- Leafy Greens: Spinach, kale, Swiss chard, and arugula.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
- Other Vegetables: Zucchini, asparagus, cucumber, bell peppers, and green beans.
- Whole Grains and High-Fiber Starches
- Grains: Quinoa, bulgur, farro, and steel-cut oats.
- Whole-Grain Bread: Multigrain or sprouted bread (check for low sugar content).
- Brown Rice and Wild Rice: Fiber-rich options that help regulate blood sugar.
- Legumes: Lentils, chickpeas, black beans, and kidney beans.
- Lean Protein Sources
- Animal Proteins: Skinless chicken, turkey, lean beef, and eggs (or egg whites).
- Fish: Salmon, tuna, mackerel, and sardines (rich in omega-3 fatty acids).
- Plant-Based Proteins: Tofu, tempeh, edamame, and unsweetened nut butters.
- Healthy Fats
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds (limit portion sizes).
- Avocados: Rich in heart-healthy monounsaturated fats.
- Oils: Olive oil, avocado oil, and sesame oil (use in moderation).
- Low-Fat Dairy and Alternatives
- Dairy Options: Greek yogurt (unsweetened), low-fat cottage cheese, and skim milk.
- Milk Alternatives: Unsweetened almond, soy, or coconut milk.
- Diabetes-Friendly Snacks
- Nuts: A small handful of almonds or walnuts.
- Vegetables with Dips: Carrot sticks, celery, or cucumber with hummus.
- Whole-Grain Crackers: Paired with nut butter or low-fat cheese.
- Hard-Boiled Eggs: A quick, protein-rich snack.
- Low-Glycemic Sweeteners
- Natural Sweeteners: Stevia, monk fruit, and erythritol.
- Unsweetened Cocoa Powder: For desserts or drinks.
- Beverages
- Water: Plain or infused with lemon, lime, or cucumber.
- Unsweetened Tea: Green tea, herbal teas, or black tea.
- Coffee: Without added sugar or creamers (consider unsweetened almond milk).
This is part of a bigger system.
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