The 15 Best Superfoods for Diabetics

Include these nutrition superstars in your diabetes diet to lower blood sugar, burn fat, reduce inflammation, and gain more health benefits.

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Dark chocolate

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Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 percent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure, and reduce your risk for a heart attack by 2 percent over 5 years.

Broccoli

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Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release.

Blueberries

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Blueberries really stand out: They contain both insoluble fiber (which “flushes” fat out of your system) and soluble fiber (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the USDA, people who consumed 2 1/2 cups of wild blueberry juice per day for 12 weeks lowered their blood glucose levels, lifted depression, and improved their memories. Researchers credit these results to anthocyanins in the berries, a natural chemical that shrinks fat cells and also stimulates the release of adiponectin, a hormone that regulates blood glucose levels, among other things. Increasing adiponectin levels can help keep blood sugar low and increase our sensitivity to insulin.

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Steel-cut oats

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You may not think of oatmeal as a superfood, but it can help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which helps the body use glucose and secrete insulin properly. An eight-year trial showed a 19 percent decrease in type 2 diabetes' risk in women with a magnesium-rich diet, and a 31 percent decreased risk in women who regularly ate whole grains. Steel-cut oats are just as easy to cook as quick-cooking oatmeal, but when grains are left whole they are filled with the fiber, nutrients, and bound antioxidants that challenge digestion in a good way, allowing blood sugar to remain more stable.

Fish

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Fish is a slimming star: rich in protein, it will help to keep you satisfied; but also, fish contains a special type of fat that helps cool inflammation. Thousands of studies show that people with the highest blood levels of omega-3 fatty acids have less body-wide inflammation, the very inflammation that leads to and worsens diabetes and weight problems. A fish-rich diet can also reduce your risk of developing health problems, especially stroke, as a result of your diabetes. People who ate baked, broiled, or steamed fish reduced their odds for a stroke by 3 percent, as reported in a 2010 Emory University study. (However, fried fish—such as fast-food fish sandwiches, fish sticks, and fried seafood of any type—increased risk.)

Olive oil

Olive oiliStock/Thinkstock
Following a Mediterranean-style diet rich in olive oil helps reduce the risk of type 2 diabetes by as much as 50 percent compared to a diet low in fat, according to a recent Spanish study. Independently, researchers at Technical University of Munich (TUM) and the University of Vienna found that olive oil improved satiety the most when compared to lard, butter, and rapeseed (canola) oil. In addition to being a standout source of health-promoting monounsaturated fats, olive oil is also rich in antioxidant nutrients that protect cells from damage, and prevents the development of heart disease.

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Psyllium husk

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This fiber supplement, long used for constipation relief, is proven to help people with diabetes control blood sugar better. A 2010 review from the University of California, San Diego, published in the Annals of Pharmacotherapy, confirms this benefit. People who took psyllium before a meal saw their post-meal blood sugar levels rise 2 percent less than those who didn’t use the supplement. One caution: The researchers recommend waiting at least 4 hours after taking psyllium before taking medications, because psyllium can decrease their absorption.

Cannellini beans

Cannellini beansiStock/Thinkstock
Packed with protein and cholesterol-lowering soluble fiber, legumes such as tender, white cannellini beans are slow to raise blood sugar. As part of a 2012 University of Toronto study, 121 people with type 2 diabetes followed a healthy diet containing a daily cup of beans or whole grains. After three months, the bean group saw their A1c levels—a check of average blood sugar levels—fall nearly twice as much as the whole-grain group.

Spinach

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Spinach is one of many leafy greens that have been shown to drop the risk of developing diabetes; collards are another great choice. People who consume more than one serving a day of spinach and other leafy greens slashed their risk by 14 percent, compared to people who ate less than 1/2 a serving daily, found one British study. This green is particularly rich in vitamin K, along with several minerals including magnesium, folate, phosphorus, potassium, and zinc. It’s also a good source of the plant chemicals lutein and zeaxanthin, and various flavonoids. Although spinach is technically a rich source of calcium, another nutrient in spinach called oxalic acid prevents much of that calcium from being absorbed, but you can blanch spinach (boil it for just one minute) to reduce this chemical.

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Sweet potatoes

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One analysis found that sweet potatoes reduce HbA1c measures between 0.30 and 0.57 percent and fasting blood glucose by 10 to 15 points. Sweet potato also contains anthocyanins, which are the natural pigments that give the sweet potato its deep orange color and the antioxidants believed to have anti-inflammatory, antiviral, and antimicrobial qualities.

Walnuts

WalnutsiStock/Thinkstock
The most widespread tree nut in the world, walnuts contain the polyunsaturated fatty acid called alpha-linolenic acid, which has been shown to lower inflammation. The L-arginine, omega-3s, fiber, vitamin E, and other phytochemicals found in walnuts and other tree nuts make them potent: scientists have found them to have antioxidant, anticancer, antiviral, and anti-high cholesterol actions. These powers can help stop and reverse the progression of chronic conditions such as diabetes and heart disease. Snack on walnuts in their shells; the time it takes to crack them open can help you slow down, so your body has more time to register the food and you feel full with fewer calories.

Quinoa

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Quinoa tastes like a grain, but it’s more closely related to spinach than it is to rice. Contrary to most grains, quinoa is a dense source of “complete” protein (14 grams per ½ cup!), boasting all nine essential amino acids. One is lysine, which helps the body absorb all that fat-burning calcium and also helps produce carnitine, a nutrient responsible for converting fatty acids into energy and helping to lower cholesterol. One of the most fiber-rich grain-like foods, quinoa contains 2.6 grams per 1/2 cup, and fiber helps to balance blood sugar levels and keep you fuller, longer.

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Cinnamon

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Several studies show that this delicious spice can help reduce blood sugar. One, published in the journal Diabetes Care, noted how people with type 2 diabetes who’d taken one or more grams of cinnamon daily had dropped their fasting blood sugar by a whopping 30 percent, compared to people who took no cinnamon. They also reduced their triglycerides, LDL cholesterol, and total cholesterol by upwards of 25 percent. Here's why: Cinnamon is rich in chromium, a mineral that enhances the effects of insulin. It’s also loaded with polyphenols, antioxidants that gather up all the free radicals in your blood to protect you from cancer and also lower systemic inflammation, further guarding you from diabetes and heart disease.

Collard greens

Collard greensiStock/Thinkstock
Dark green leafy vegetables like collard greens are excellent sources of vitamin C, which helps lower cortisol in the body and consequently reduces inflammation as well. Collard greens (and other cruciferous veggies like kale and Brussels sprouts) are also a good source of alpha-lipoic acid (ALA), a micronutrient that helps the body deal with stress. When scientists at the Linus Pauling Institute at Oregon State University gave aging rats ALA, they found that the animals' bodies created their own antioxidants, making them better able to resist toxins in the environment, and to reduce inflammation. Good news for diabetes: ALA also helps reduces blood sugar and can help to strengthen the nerves damaged by diabetic neuropathy. Just be careful not to overcook it, which creates a strong sulfur smell. Just five minutes of steaming, and you’re done.

Turmeric

Turmeric iStock/Thinkstock
Turmeric may have been protecting the health of an entire Indian subcontinent for about 5,000 years. A traditional Indian diet features white rice and flour breads, which as rapidly digested carbs would ordinarily raise blood sugar dramatically. But the presence of turmeric—the yellow spice that lends its color to many curry dishes—helps to manage the potent impact on blood sugar. Curcumin, the active ingredient in turmeric, is the compound believed to regulate fat metabolism in the body. Curcumin acts directly on fat cells, pancreatic cells, kidney cells, and muscle cells, dampening inflammation and blocking the nefarious activities of cancer-causing tumor necrosis factor and interleukin-6. Experts believe the combined action of all of these factors together gives curcumin the power to reverse insulin resistance, high blood sugar and high cholesterol, and other symptoms linked to obesity.

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70 thoughts on “The 15 Best Superfoods for Diabetics

  1. why does your link say “10 best foods”, but the article says “15 best foods”? It is confusing when one wants to share your article.

  2. How do you suppose a diabetic can have dark chocolate?? Ridiculous! If some diabetic reads this post and starts eating dark chocolate, it could lead to disastrous consequences!

  3. I just got notified that I’m diabetic. Is pineapple good or too much sugar?

  4. I need help…. What shall i do. I am a 55 year old man and just suddenly found out today at a doctor appt. that i have diabetes. It was like a hit to the stomach. All wind knocked out of me. I need help with what someone who is living on a strict limited income can do with finding foods to eat that will suffice. It’s nearly impossible for me to eat right at every meal or even eat for a meal. I don’t always have what i need. Can someone help me please!?!??! PLEASE. If someone would contact me please write me at hrd2comeby at aol … I appreciate any and every thing anyone can share with me.

  5. An extract of the red wine grape known as Transmax Resveratrol has been shown in several recent human clinical trials to lower the unhealthy LDL, Trigylceride fats, and an even more damaging form of cholesterol called ultra Low Density Lipoprotein. The trials were designed to explore Transmax’s ability to control Type 2 Diabetes and prevent metabolic syndrome from evolving into Diabetes. Transmax also prevented the peroxidation of existing arterial plaque, which is an important benefit. Also, in the trial the subjects (humans not mice) experienced a reduction in blood pressure and body weight.

  6. Are you sure Yogurts are good for diabetes? They are all extremely high in sugar.

  7. I love how the “top 10 foods” for diabetics include whole food groups. Seriously, you can’t just throw an umbrella over “fruits” and “vegetables.” That’s just lazy writing.

  8. Are you ***** kidding me with #4? It’s idiotic advice like this that does a huge disservice to all diabetics. Those cereals are insanely high in carbs and sugars.

    Take the chex mix for example. 10g of sugar and 33 gram of effective carbohydrate. That would spike my blood sugar to the moon. I take no medications and my last a1 was 5.2 , so i think i have a fairly good working knowledge of what to eat and what not to.

    Obviously everyone is different and reacts differently to certain foods, but advocating those cereals, which also need some form of milk, is just plain ignorant.

  9. I alway’s question the integrety of an article whenever they mention yogurt. How can a food so bad for your health be recommended. It’s made out of dairy which is a prime suspect to allergies.

  10. Hi! I’ve been taking metformin for about a year, and my A1c 6.9, can’t I stop taking medication and do exercising and still monitoring my blood glucose? comment please.

    1. The only way you can come off your medication is your a1c should be below a 6 and staying there. Always check your sugar at least once a day if your not going to take anything. Walk keep bs down also. Monitoring that sugar is the most important because then you know if your doing the right thing or not. If your going up and down this is very dangerous. Your doctor will never want you to go off your medication. Ask your doctor about going to diabetic classes that your insurance should pay for, it did for me and my husband got to go with me for free. They even cook for you on these days, mine did. They really taught me a lot I would never had known before. I also go to a health hut and get stuff to help keep it lowered that’s natural, not harmful like metformin. a1c is pretty good right now, you say, 6.9 but it can be better. Try just a little harder to get it under 6 is a lot better. Good luck.

  11. Can you suggest the foods to be avoided at all cost & what about coconut water?

  12. some people say that cinnomon harmfull for kidney as much as long term metformin therapy is it true? 

  13. some people say that cinnomon harmfull for kidney as much as long term metformin therapy is it true? 

  14. some people say that cinnomon harmfull for kidney as much as long term metformin therapy is it true? 

  15. when anybody is suffering from diabetes ,these people should take the food which is full of vitamins like tomato etc… and fruits . in this condition we should not eat sugar , sweet . and always should do your checkup from doctors.

  16. Soy is not good for humans. Although many vegetarians have eaten & consumed soy for years, doctors are now seeing the results of this.  Dr. Mercola has some good information on Soy.  Almond Milk or Coconut Milk are better choices.  Yogurt is good. The problem with yogurt is most commercial yogurts are innundated with sugar or some form of sugar.

  17. I will have to change my diet, you’re tips will be my guide in my aim to prevent diabetes. I’m afraid I might already have it because I love sweets and flour based foods, plus the fact that we have a family history of being Diabetic. :(

  18. Are you kidding me with the Kashi Go Lean Crunch, with its 13 grams of sugar per serving? 17.6 grams of sugar in Kellogs Raisin Bran. 
    What quack wrote this article? You are unqualified to be dispensing nutritional advice to diabetes patients. This article is irresponsible and should be removed. There are much healthier cereals on the market, for instance Uncle Sam – with less than 1 gram of sugar per serving. 

  19. I’m a diabetic with Type-2.  Here’s what I do.  Don’t fall for fancy “money-making” Dr. This and Dr. That pitfalls.  Most are scams, but to the few out there…some are real…ehhh, a few are, but a lot just take your money for worthless information.  If you eat proportionately, keep your carbs low and manageable, try to stick with the low to mid spectrum area on the glycemic index and stay with the low-end on the glycemic load spectrum, you’ll do fine, and you will find your equilibrium, your average.  The most important thing:  Get plenty of exercise—DAILY.  I see and know diabetics from all walks of life and they want a miracle so they won’t have to exercise at all.  Much like dieters that want a leaner body, but don’t want to do the work.  Needless to say, a few of these folks are the ones that endup losing limbs, and develop worse complications because they didn’t want to stabilize their glucose levels because they refused to eat proportionately, pick healthy foods, and exercise daily.  They took the lazy man’s way out and ended up paying for it.  There’s no rocket science to maintaining a healthy and sustainable glucose average with Type-2.  So, if you want to live a little bit longer—then you’ll make the “lifestyle” changes that are needed.  If you don’t—its been nice knowing ya!  A little bit of extra time, is better than none at all.

    1. Michael  I am also a Diabetic with Type-2  my A1C went from 12.7 to 5.5 in 6 months and also lost 40 lbs and do 1 and 1/2 hours of daily walking. It is 100% what you said about EXCERCISE, FOOD PORTION CONTROL and THE RIGHT FOODS it is all about LIFESTYLE changes some people are so in denial about their Diabetes and think they can just rely on their medication only and magic happens they are so wrong.

      1. I walk 1 hour a day but its been known to split the walk into half ghour walks each so the sugar can stay down longer all during the day. It makes sense too. I went to diabetic classes and they taught me a lot there. No extra sugars at all because most of your foods already have some sugar, enough for your body to have anyway. Watch those carbs, these turn directly into sugar. Fiber is very important in everything you eat. You can substract your carb numbers using your fiber content and this is great which means the more fiber your eating the less carbs your eating even though your foods say differently. It’s called substracting carbs from fiber. Like I said all I do is walk and it works for me. No breads, canadian bacon or turkey, never real bacon or sausage again, and eggs are ok, sometimes I do get eggs in a carton sometimes but they are quite expensive. Try and stay on a 12 hundred cal. diet if your a woman and trying to loose weight. I lost 35 pounds by doing all of this. You can even eat out if you watch your bread and drinks. WATER WATER AND MORE WATER. I sometimes put krystal light in mine. I never drink diet soda’s never ever, or soda’s of no kind for that matter. I do drink some unsweetened tea with special sugar I get from the health hut. There sugar does not cause cancer like the store bought kind does. Oh by the way, I do eat all my fruits including banana’s. For every fruit I count it as 100 calories. Hey, works for me. Good luck everyone out there with type 2 diabetes. You can come off all medication if you stay on something like this. Go to a diabetic class, they even cook for you on them days. Talk to your doctor about it. My insurance for all of it. Even my husband got to go with me. They will teach you a lot.

  20. On #10 I’ve heard that metformin will counteract the effects of cinnamon. Is this true?

  21. what are the best food that we going to eat,that affordable? that we can fight our illnes..romel

  22. DIABETES HAS ALREADY BEEN REVERSED IN 20,000 PEOPLE BY USING THE SPIRIT HAPPY DIET

    Diabetes has already been reversed for over 20,000 people, it is the drug makers who hid the story.
    The Anti Obesity drug makers and Diabetes drug makers take in 10 billion$$$$ every year with no cure but you do not need their drugs.

    There is no need for any “drug” for Type 2 Diabetes The drugs cause direct heart attacks. Diabetes is being reversed out medications with a specialized diet.

  23. buckwheat great for diabetics not a grain a fruit product i eat this instead of bread droped my ins. by 15 pts

  24. i can’t see the healthy foods for diabetics not this sequence!
     

  25. For oils use very light ,,like olive oil .Use roasted fish ,fresh green vegetables as salads ..Use pulses ,dals , beans , whole wheat and brown rice …Full of fiber , they help in diabetes .

  26. Just a word of advice on Cinnamon…..It is not All created/sold pure. It can be mixed with other ingredients so that you don’t get the effects described here. Best to get Organic or the sticks.

  27. I agree that Fiber is important, but it has to be from a natural source; not added fiber as some companies in order to boost their claim.

  28. Fruits like cantulope and watermelon— Is it good for diabetics?

    Type your comment here.

    1. It’s actually better to have solid fruits instead of what I call “Liquid fruits.” So instead of watermelon and cantelope and honeydew. Hard fruit is better for you. Apples, pears. nectarines, but not in big quantities.

    2. Richard, all fruits are good for diabetics, including cantaloupe and watermelon.  They are now finding that properties in watermelon may even help men in the libido area.  Of course, some fruits have more fiber than others, but if you are getting fiber from your other food sources it shouldn’t matter what kind of fruit you eat.
      ps:  Organic fruit is always better than non-organic….as you’re avoiding the pesticide/herbicide sprays…many of which you can’t completely wash off.

  29. OR COOK IN VIRGIN COCONUT OIL AS IT IS ANTI AGING & VERY HEALTHY EVEN FOR A MASSAGE FOR ARTHRITIS MIXED WITH 25% OF EUCOLYPYUS OIL

    1. Why do you have to shout? Also is it best for diabetics or pre diabetics to use natural fats like butter and lard and olive oil, rather then shortening and margerine?

  30. ONLY EAT FISH IF CAUGHT OVER 500 MILES FROM JAPAN & NOT MORE THAN TWICE A WEEK BUT HEARTILY. NO MEATS. CHICKEN & DUCK IS OK . MUST HAVE I TBS PER PERSON OF POWDERED FLAX SEEDS ESPECIALLY FOR VEGETARIANS WHO DONT HAVE FISH. IT HAS NO TASTE & CONTAINS OMEGA 3

  31. WHAT ABOUT EGGS WITH FRIED SLICED TOMATOES INSTEAD OF HAM, BACON, OR SAUSAGES.
    HONEY ON WHOLE WHEAT BREAD IS VERY GOOD

    1. Hey Balbir.  Eggs are fine to about the tune of two per day with yolks.  I switched to egg substitutes without yolks.  Tomatoes are great, and they actually have some benefits for general health and diabetics. Personally, for me, I eat tomatoes in every form there is.  When it comes to ketchup, I buy sugar free.   Proteins, are good to a point and depend on preparations, and portions for general health reasons.  When you have Type-2 diabetes, you need to also watch your general health, and start thinking about changing that particular lifestyle.  Personally, for me, I can’t just eat low glycemic index/load foods with exercise and everything is going to be fine.  I have to eat low glycemic index/load foods, eat serving portions, watch my carb intake, stay away from as many saturated fats as possible, and stick to the daily exercise regime without faultering.  It’s tough, not easy, but you learn to give up some of things you love in order to stay alive and healthy.  Is it worth it?  I always say, “A little bit of extra time, is better than none at all”.  I ate my way into this condition and I’ll change anything and everything to get the heck out of it, or make it less painful.  Take care.
       

    2. Hey Balbir.  Eggs are fine to about the tune of two per day with yolks.  I switched to egg substitutes without yolks.  Tomatoes are great, and they actually have some benefits for general health and diabetics. Personally, for me, I eat tomatoes in every form there is.  When it comes to ketchup, I buy sugar free.   Proteins, are good to a point and depend on preparations, and portions for general health reasons.  When you have Type-2 diabetes, you need to also watch your general health, and start thinking about changing that particular lifestyle.  Personally, for me, I can’t just eat low glycemic index/load foods with exercise and everything is going to be fine.  I have to eat low glycemic index/load foods, eat serving portions, watch my carb intake, stay away from as many saturated fats as possible, and stick to the daily exercise regime without faultering.  It’s tough, not easy, but you learn to give up some of things you love in order to stay alive and healthy.  Is it worth it?  I always say, “A little bit of extra time, is better than none at all”.  I ate my way into this condition and I’ll change anything and everything to get the heck out of it, or make it less painful.  Take care.
       

      1. I have a question, yesterday I was highly upset and didn’t eat and my sugar was  242, morning it was 169. I dono’t know what I’m doing wrong. I cut out all my potatoes, pastra, bananas, most bread. But can’t get it lowered. Can you help

        1. When you don’t eat your blood sugar will get high because your liver dumps all of the stored sugar into your blood to prevent your blood sugar from dropping . Therefore you have higher than normal glucose levels .

  32. CANNED FRUIT IS NOT ADVISED. IN OTHER FRUITS ONLY 1/2 EACH OF MANGO, CHIKOO,& BANNANA
    ALL OTHER FRUITS ARE OK

    1. Bananas spike me like crazy.  Even a small portion that isn’t ripened.  I just avoid them altogether, and supplement them with something of equal or more nutritional value. 

      1. hey Michael I to can relate bananas affect me in the same way. I love bananas but they don’t like my BS

      2. hey Michael I to can relate bananas affect me in the same way. I love bananas but they don’t like my BS

  33. SOME ARTICLES SAY THAT AVOID DAIRY PRODUCTS FOR DIABETIES, INSTEAD USE SOYA MILK , ALTHOUGH I KNOW THAT YOGURT IS A ESSENTIAL BEST FOOD.
    PLEASE CORRECT ME

    1. Soy is not good for humans. Although many vegetarians have eaten & consumed soy for years, doctors are now seeing the results of this.  Dr. Mercola has some good information on Soy.  Almond Milk or Coconut Milk are better choices.  Yogurt is good. The problem with yogurt is most commercial yogurts are innundated with sugar or some form of sugar.

      1. Its actually only non-organic soybeans that are the problem, because they are genetically modified. Organic soy beans are okay, but almond milk and coconut milk are still better choices.

          1.  Almond milk is quite good. I’ve finally found an almond milk/coconut milk blend that Blue Diamond makes and it is by far my favorite.  At Walmart you can get it for $1.79 in a shelf-stable box.  Almond Breeze brand is very good as well.

          2. what Walmart do you go to, in Houston area Walmart its about $2.60 half gallon. Goat milk is now over $4.00 a qt. if you get blueberry consecrate and mix 1 Oz in a 8 Oz glass with coconut mild you will be in hog’s fantasy land

          3.  i like almond  milk with my cereal. it makes corn flakes or any other cereals taste way beter and u wont need sugar.

          4. Almond milk taste like milk with a slight sweetness, The vanilla of course is sweeter and goes well with cereal or smoothies that require adding sugar. And chocolate is just like chocolate milk. Im not fond of plain milk and I do love thealmond milk

          5. as tony the taged would say, it’s faboulanies. I drink it awl the tame and I like it besser than rael milk from a cow. I prefer goat milk, but it cost too much.

        1.  Partly true. Soy also interferes with hormones and creates all kinds of havoc on our systems.  It really isn’t healthy no matter what.

          1. Not good for men female hormones in soy

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