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Ultimate Diabetes Food Guide 2020 | Food List to Eat and Avoid


The number of patients with diabetes is increasing every year.We came with this Diabetics food Guide just to provide you the right and valuable information. To maintain glucose levels within the normal range, you should follow a diet low in carbohydrates. Such food is suitable not only for diabetics but it is also an excellent way to prevent disease. In this article, we will discuss the best diet for diabetes and guide you on what to eat and what to avoid diabetes. Consider foods and dishes that are most useful for this ailment.


Diabetes Food Guide

Diabetes Food Guide The best food for sugar patients

Have you ever heard of superfoods and why they are so healthy to eat? Do you know why they are considered so crucial in the daily diet?

Superfoods are those rich in nutrients considered especially beneficial for health and well-being. They must be made up of extremely healthy ingredients that meet more than one of the following criteria: they must be rich in fiber, have a high amount of minerals, proteins, and vitamins, contain high levels of antioxidants, below in their caloric intake, help prevent cardiovascular diseases and other conditions, and also be easy to find.

Another of the multiple benefits that we can find is that they are very healthy for people with diabetes since they contain a low contribution of carbohydrates, help to stabilize blood sugar levels, and have a low glycemic index.

Red fruits

Among the best known are blueberries, pomegranate, raspberries, maqui, and blackberry. It is enough to consume a small amount daily to prevent coronary diseases. Given its high antioxidant power, helping avoid the oxidation process of cholesterol in the blood, they balance glucose levels after meals, improving metabolic control1.


Rich in lycopene, tomatoes are a powerful natural antioxidant, which is why they help take care of the heart, reduce cholesterol and triglycerides in the blood, and prevent cardiovascular diseases. They are low in carbohydrates and have a low glycemic index1.


It has high levels of Omega 3, helps reduce cholesterol that clogs arteries while raising HDL1 levels.


Its high fiber content provides 1/3 of the daily requirement in just ½ cup of tea. It is an excellent source of protein that can replace red meat without saturated fat, thus preventing cardiovascular diseases2.

Citrus fruits

Such as orange, lemon, and grapefruit are characterized by being a rich natural source of vitamin C. This powerful antioxidant helps prevent free radical damage that can cause cancer and reduce the risk of death associated with cardiovascular disease and cerebrovascular accident2.


Almonds and walnuts, for example, provide many minerals and vitamins. Among them, phosphorus, magnesium, potassium, B-complex vitamins, and vitamin E help maintain good cardiovascular health. Its satiating effect helps to control weight2.

Dark green vegetables

Broccoli, spinach, chard, among others, are an excellent source of fiber, provide few calories and have high nutritional value due to their richness in vitamins (especially A, C, compound B, E, and K) and minerals ( especially calcium, iron, magnesium, potassium). Green leafy vegetables are characterized by their phylloquinone content, the primary source of vitamin K, which participates directly in blood clotting3.


Its high content of essential fatty acids, such as omega 3, is critical to preventing cardiovascular diseases,d being a good source of fiber, and improving blood glucose and cholesterol levels. One teaspoon daily is enough4.


It is a seed so complete that it has the characteristics of cereal, a source of protein of high biological value and essential fats. Although it is rich in carbohydrates providing a significant contribution of energy, it is considered a low glycemic index food due to its high fiber content5.


The polyphenols present in cocoa have a vasodilatory effect that helps reduce blood pressure. The combination of these flavonoids, together with another component of cocoa (theobromine), can help raise “good” cholesterol (HDL) and lower “bad” cholesterol (LDL) .


Zucchini are the closest relatives of pumpkin, but their structure is more delicate, so they are better absorbed.

Green Tea

The polyphenols in green tea help promote weight loss and help regulate blood sugar.


Asparagus is rich in nutrients. It is recommended for people with diabetes to maintain remission.

Greek yogurt 

Yogurt contains both carbohydrates and proteins. Their combination is matched so perfectly that it allows you to satisfy your hunger without increasing your blood glucose levels.

Red Onions

Onions can lower blood glucose levels and reduce insulin dependence.


Celery is an alkaline food. This is a great snack that is almost calorie-free and packed with nutrients.

Vegetative protein powder

Protein powder, which is used by vegetarians, can be an excellent meal replacement for diabetes. One serving contains 137 calories, 11 grams of carbs, 15 grams of protein, 6 grams of fiber, and minimal sugar. The powder is used to make cocktails that can be mixed with various ingredients as desired, such as berries, spinach, chia seeds, almonds, or coconut milk.


This plant belongs to the pumpkin family. These fruits are excellent for lowering blood sugar levels. Scientists say that it is enough to consume 200 g of Momordica per day to stabilize the glucose rate in type 2 diabetes.


Walnuts are a storehouse of nutrients. They are low in carbohydrates, high in fiber and vegetable fats, including Omega-3. But it is worth eating nuts in small quantities since the product is very high in calories.

Broccoli sprouts

Swedish scientists have found that concentrated cabbage sprout extract can help cope with type 2 diabetes and reduce high blood sugar levels.

Checkout our Diabetics Diet Chart – Click Here

Diabetes Food Guide The worst food for sugar patients

With diabetes, it is essential to review your diet. It is worth abandoning several products that can increase blood sugar levels to improve the general condition of the body and prevent possible problems associated with it. What should people with diabetes not eat? We suggest that you familiarize yourself with the list of products that are not allowed in this disease.

All foods that contain sugar should be excluded from the diet for people with type 2 diabetes. Those with a sweet tooth will have a hard time because this group includes chocolate, sweets, marmalade, ice cream, and jams. However, you should not despair: modern cooking offers people on a diet, many options for the “right” desserts. It is not always easy to find them in the store, but it is quite possible to cook them yourself.

Most diabetics are familiar with the term “glycemic index.” They indicate the degree of influence of carbohydrates of particular product glucose on the patient’s blood level. For corn, believed by many, this index is 70.2. For comparison, in sweet curd, this figure is 80. That is why corn is strictly prohibited for patients with type II diabetes, including cereals, muesli, and popcorn.

Fortunately, the list is small: bananas, pineapples, watermelon, melon, mango, dates, figs, and raisins. Diabetic patients should stay as far away from these fruits (and dried fruits) as possible.

People with diabetes should also be careful with vegetables because some of them sharply raise blood glucose levels. Potatoes, beets, pumpkin – you should refrain from eating these vegetables.

These three cereal bowls also have a high glycemic index, which means they are contraindicated for people with diabetes.


Checkout our Diet Chart For Weight Gain – Click Here

Most of the types of meat and fish are included in the diet of diabetics due to their low carbohydrate content. It is worth refraining only from mutton, the high-fat content of which can cause the development of various pathologies in patients with diabetes mellitus.

It should be remembered that in the case of meat and fish, the method of preparation is of fundamental importance. Smoked, salted, and fried foods should not be consumed because, with such processing, even dietary meat and fish turn into real enemies for people with diabetes.

When choosing dairy products, people with the second type of diabetes need to focus on their fat content. Sweet yogurts, curd masses, fat sour cream, and cheese are not the best choices. The rest of the dairy and fermented milk products are allowed and even recommended.

The high content of fast carbohydrates makes wheat flour a dangerous product for people with diabetes. You should refuse sweet buns, but bread made from rye flour, wholemeal flour, and bran can be eaten.

With this type of food, everything is crystal clear, and there are no exceptions – fast food for diabetics is strictly prohibited, actually, like everyone else who values their health and does not want to get problems with digestion and excess weight.

If the label says that the juice has a low sugar content, it should be understood as follows: “the juice has a relatively acceptable sugar content for a healthy person.” But for people with diabetes, store juices are entirely prohibited. It’s the same story with alcohol: even if the drink is not sweet, the sugar content in it often goes off the scale.

Fruit smoothies are right for your health, but in the case of diabetes, they can be very harmful. They are low in fiber and high in carbohydrates and sugars.

Few people dislike grilled meat. However, this dish must be excluded from the menu of a person with high blood sugar problems.

The consumption of foods high in saturated fat should be reduced. Foods such as lard, palm oil, butter, and most dairy products should be consumed in moderation.

With such a drink, about 10 tsp is ingested into the body within 10 minutes. Sahara. It is rapidly absorbed and signals the release of insulin. This is dangerous for people with diabetes, as they are resistant to this substance.

The cream is rich in saturated fat, so coffee with such an additive should be avoided for people with diabetes.

The consumption of smoked and fried meat will negatively affect the health of a person who has diabetes. If you often eat such dishes, the risk of developing heart and vascular diseases increases.

Plain green tea is very beneficial for health and helps fight excess weight, which cannot be said about the drink sold in bottles. Its sugar content is very high, and this will negatively affect blood glucose levels.

Chocolate milk helps restore energy after exercise, but for diabetics, it is an explosive mixture of lactose, carbohydrates, and sugar.

In one glass of juice, the sugar content is 36 g, while there are no healthy proteins and fiber.

Drinking alcohol in diabetes, especially when mixed with sweeteners, can cause hypoglycemic coma.


Despite the impressive list, people with type 2  diabetes should not despair, because the diet is very diverse. Meat and fish, low-fat dairy products, most vegetables and fruits, small portions of dark chocolate with a high content of cocoa beans, desserts made using natural sweeteners – the list of permitted products is quite extensive.

However, the main thing that a person with diabetes should do before starting a diet is to see a doctor. After all, the food depends on many factors, such as the severity of the ongoing disease, the activity of the lifestyle, the presence of other diseases. In addition (and this is good news), depending on the patient’s condition, some products from the “forbidden” list are rare, and in small quantities, the doctor may well allow.

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