What foods can I eat if I have diabetes?

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

The food groups are

vegetables
no starchy: includes broccoli, carrots, greens, peppers, and tomatoes
starchy: includes potatoes, corn, and green peas
fruits—includes oranges, melon, berries, apples, bananas, and grapes
grains—at least half of your grains for the day should be whole grains
includes wheat, rice, oats, cornmeal, barley, and quinoa
examples: bread, pasta, cereal, and tortillas
protein
lean meat
chicken or turkey without the skin
fish
eggs
nuts and peanuts
dried beans and certain peas, such as chickpeas and split peas
meat substitutes, such as tofu
dairy—nonfat or low fat
milk or lactose-free milk if you have lactose intolerance
yogurt
cheese

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