Best and Worst Foods for Diabetes
Your food choices matter a lot when you've got diabetes. Some are better than others.
Nothing is completely off limits. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options.
Starches
Your body needs carbs. But you want to choose wisely. Use this list as a guide.
Best Choices
- Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth
- Baked sweet potato
- Items made with whole grains and no (or very little) added sugar
Worst Choices
- Processed grains, such as white rice or white flour
- Cereals with little whole grains and lots of sugar
- White bread
- French fries
- Fried white-flour tortillas
Vegetables
Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs.
Best Choices
- Fresh veggies, eaten raw or lightly steamed, roasted, or grilled
- Plain frozen vegetables, lightly steamed
- Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients.
- Low sodium or unsalted canned vegetable.
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