Managing type 2 diabetes doesn’t have to feel like navigating a never-ending maze of food restrictions.
Dr Sarah Brewer has done the heavy lifting by narrowing it down to 18 essential diabetes-friendly foods.
Whether you’re trying to keep your blood sugar in check or just want to eat healthier, these foods pack a serious punch.
So, let’s dive into the grocery list you’ll want to keep handy.
Almonds
Who knew these little powerhouses could do so much? Almonds are loaded with monounsaturated fats and vitamin E. A small handful a day can lower bad cholesterol (LDL) while boosting the good stuff (HDL), which is great news for your heart. In fact, this daily snack might reduce your risk of heart disease and stroke by a solid 12%. Not bad for a nut!
Apples
An apple a day might just keep type 2 diabetes away. Thanks to their high levels of antioxidant flavonoids, apples help protect your pancreatic beta cells from oxidative damage. The result? A lower risk of developing diabetes. Plus, they’re delicious, so that’s a win-win.
Dark Chocolate
Yes, you read that right—chocolate made the list! Dark chocolate (but only the kind with 70% cocoa solids or higher) is rich in flavanols, which have been shown to improve insulin sensitivity. Not only that, but it can also lower your blood pressure. Treat yourself to a square or two—your heart and blood sugar levels will thank you.
Cinnamon
A little sprinkle of cinnamon on your breakfast could go a long way. Research shows that just 1 gram per day can reduce blood glucose levels by 10%. Plus, it promotes insulin secretion. So, go ahead and spice up your life!
Yellow/Orange Fruits & Veggies
Carotenoids in brightly colored fruits and veggies (think carrots, sweet potatoes, and mangoes) are antioxidant superstars. People who consume the most carotenoids are half as likely to experience poor glucose tolerance. Basically, the more color on your plate, the better.
Garlic
Garlic doesn’t just keep vampires at bay; it also lowers blood pressure and cholesterol. Its secret weapon? Allicin, a compound that improves artery elasticity and helps to regulate blood sugar. Two to three cloves a day can lower your risk of a heart attack by 25%. Not too shabby for a pantry staple!
Ginger
This spicy root does more than add flavor to your stir-fry. Ginger helps increase insulin secretion, boosts circulation, and lowers blood pressure. Early research even suggests it might protect your kidneys from diabetes-related damage. Ginger tea, anyone?
Grapefruit
Both blond and red grapefruit are packed with antioxidants, but the red variety offers even more health benefits. Red grapefruit lowers bad cholesterol by 15% and triglycerides by 17%. However, be cautious if you’re on medications like statins, as grapefruit can interfere with them.
Grapes
Black grapes, in particular, contain resveratrol, which boosts antioxidant levels and insulin production. They’re a sweet, diabetes-friendly treat that’s good for your pancreas too.
Jerusalem Artichokes
These earthy root vegetables are rich in inulin, a type of sugar that stabilizes blood glucose levels. With their low glycemic index, they make a great addition to any diabetes-friendly diet.
Olive Oil
Olive oil is your heart’s best friend. It’s full of monounsaturated fats and antioxidants, which reduce blood pressure and cut the risk of heart disease by 25%. Following a Mediterranean-style diet that’s rich in olive oil might just be the key to preventing diabetes.
Oranges
Especially red “blood” oranges—they’re bursting with vitamin C and antioxidants like anthocyanins, which help improve glucose tolerance and insulin secretion. Refreshing and good for your blood sugar? Count us in.
Pomegranate
This jewel-toned fruit is loaded with polyphenols and can lower LDL cholesterol while reducing blood pressure. Drinking pomegranate juice won’t mess with your glucose tolerance, but it will supercharge your antioxidant levels.
Spices
Turmeric, bitter melon, and other Ayurvedic spices aren’t just for adding flavor—they can also help regulate blood sugar levels. Supplements like CuraLin combine these powerful herbs to give your metabolism a much-needed boost. Some people even report feeling more energetic and less prone to sugar cravings after just a few weeks.
Tea
Swap your regular drink for green or white tea, and you’ll be doing your blood sugar a favor. Studies show that drinking tea can increase insulin sensitivity, and in one study, participants who drank oolong tea saw a 30% reduction in blood glucose levels.
Tofu
Made from soy, tofu is a great plant-based protein option for those managing diabetes. Its isoflavones not only improve kidney function but can also reduce cholesterol. Japanese-style tofu even contains a seaweed extract called nigari, which is great for balancing blood sugar.
Tomatoes
Tomatoes are a fantastic source of lycopene, an antioxidant that reduces the risk of heart attack and stroke by preventing abnormal blood clotting. Cooked tomatoes, in particular, release even more lycopene, making them a powerful addition to your meals.
Walnuts
Rounding off the list are walnuts, which are rich in omega-3 fatty acids. A daily dose of walnuts can lower LDL cholesterol and reduce your risk of heart attack by up to 50%. Now that’s something to snack on!