When managing diabetes, the goal is to keep blood sugar levels stable while also supporting heart, kidney, and overall health. Here are the main categories of foods that are especially beneficial:
1. High-Fiber Carbohydrates (slow-digesting)
These help prevent sharp spikes in blood sugar:
- Whole grains: oats, quinoa, brown rice, whole wheat bread/pasta
- Legumes: lentils, black beans, chickpeas
- Vegetables: broccoli, spinach, kale, carrots, zucchini
- Fruits (in moderation, whole not juice): apples, berries, pears, citrus
2. Lean Protein
Protein slows digestion and helps maintain muscle mass:
- Fish: salmon, sardines, tuna (also high in heart-healthy omega-3s)
- Poultry: skinless chicken or turkey
- Eggs: whole eggs or egg whites
- Plant-based: tofu, tempeh, edamame
3. Healthy Fats
These improve satiety and support heart health:
- Nuts & seeds: almonds, walnuts, chia seeds, flaxseeds
- Avocado
- Olive oil and canola oil
- Fatty fish (salmon, mackerel)
4. Low-Glycemic Snacks
- Greek yogurt (unsweetened)
- Hummus with vegetables
- Cheese sticks
- Handful of nuts
5. Foods to Limit or Avoid
- Refined carbs and added sugars (white bread, pastries, soda, fruit juice)
- Fried or heavily processed foods
- High-sodium processed meats
- Large amounts of saturated and trans fats
✅ Extra Tips:
- Pair carbs with protein or fat to slow glucose absorption.
- Spread carbs throughout the day instead of having large portions at once.
- Drink water instead of sugary beverages.
Macro-nutrients tracker in the CGMPlus app can help you ensure you are getting sufficient daily nutrients, while maintain stable glucose level.