What foods can diabetics eat freely?

What foods can diabetics eat freely?


Choosing satisfying, nutrient-dense foods that meet individual nutritional requirements can help people with type 2 diabetes manage their condition.

The American Diabetes Association advises people to always read a product’s Nutrition Facts label. This is the best way to find out how many grams of carbohydrates and how many calories are in the food.


Vegetables form the basis of a nutritious diet. They are excellent sources of vitamins, minerals, and fibre.

Fiber and complex carbohydrates, found in many vegetables, can help a person feel full. This, in turn, can prevent overeating, which can lead to unwanted weight gain and blood sugar problems.

Some vegetables to add to your shopping list include:

  • Broccoli
  • carrot
  • greens
  • Pepper
  • tomatoes
  • potato
  • corn
  • Green Peas

Learn about the best vegetables for type 2 diabetes here.

Beans and legumes

Beans, lentils, and other legumes are great sources of dietary fiber and protein.

The higher fiber content of foods in the pulse family means that the digestive system absorbs less carbohydrates than it does from low-fiber, high-carb foods.

This means that these foods are excellent carbohydrate choices for individuals with diabetes. People can also use them in place of meat or cheese.

Here are some examples of legumes that can be picked in canned, frozen, or dried form:

  • Black beans
  • lentil
  • white beans
  • Chickpeas
  • Kidney beans
  • Pinto beans

Also, pressing or slow cooking may help improve their digestibility.


Fruit can be high in sugar, but the sugar in whole fruit does not count as free sugar. Therefore, diabetics should avoid fruit.

Thanks to their low glycemic index, the following fruits make solid additions to the diet of anyone with type 2 diabetes:

  • apples
  • avocado
  • blackberries
  • Cherry
  • grapefruit
  • peach
  • pear
  • plum
  • Strawberry

Learn more about fruit and diabetes here.

All cereal

Whole grains can be an effective way for people with diabetes to control their blood glucose levels since their glycemic index is often lower.

People should avoid bleached and refined carbohydrates, such as white bread and white pasta, and instead choose some of the following when eating grains:

  • 100% whole wheat pasta or legumes
  • Whole grain bread with at least 3 grams of fiber per slice
  • quinoa
  • wild rice
  • 100% whole grain or whole wheat flour
  • Corn Starch
  • oatmeal
  • millet
  • amaranth
  • barley

Whole grains will keep a person feeling fuller for longer and can have more flavor than highly processed carbohydrates.

Since fresh vegetables have become increasingly more expensive. You may want to consider selling diabetic test strips to offset the cost.

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