Diabetes Diet Chart: A Healthy Life With Diabetes

Diabetes Diet Chart

If you’re living with diabetes, it’s often a challenging situation for you to select the best diabetes diet chart. Isn’t it?

But Carelessness in selecting a proper diet chart can lead your diabetes to various physical problems like high blood sugar,  cholesterol, blood pressure, and others.

To avoid these issues, you should follow an appropriate diet chart to control your diabetes and make your life healthy. 

So, in this article, we’ll discuss everything about the diet chart for diabetes patients. I’m pretty sure this will help you to understand your diet and balance in diabetes better. Let’s check our further details.

Diabetes Diet Chart: What You Need to Know?

Being a diabetes patient, you should be more strict about preparing your diet chart. So here we discussed all the possible things you need to know before making your chart.

Diabetes Diet Chart

Recommended Diet Foods to Control Diabetes 

1. Greek Yogurt

Greek yogurt is an ideal food item among dairy products to control blood sugar levels if you have diabetes. People with type 2 diabetes can significantly benefit from consuming Greek yogurt because it helps in weight loss and prevents the problems that arise from diabetes.

2. Leafy Green 

Leafy green vegetables are well known for containing higher nutrition and low calorie. It is also a good source of vitamin C.   Vitamin C has antioxidants that help to save your eyes from cataracts and degeneration.

Some of the healthiest leafy green vegetables are kale, microgreen, lettuce, and so on. If you have diabetes type 2, leafy greens should be in your diet chart’s top number.

3. Fatty Fish

Fatty fishes like Salmon, mackerel, herring, and sardines are the best healthy food for our body. They contain omega-3 fatty acids DHA and EPA, which are incredibly beneficial for heart health.

Diabetes Patients are, mostly faced with a high risk of a heart attack. But research proves that those who take fatty fish regularly have lower chances of a heart attack.

On top, fatty fish are also good at controlling blood sugar and making your arteries healthy.

4. Chia Seeds 

Chia seeds are considered the best food for diabetes. It is a high-fiber food that can help you lose weight and reduce your risk of heart disease.

Besides, these low digestible carbs keep your blood sugar stable if you take it proper amounts. 

In addition, as chia seeds are rich in fibers, it gives you a full feeling and decreases your overeating desire. So you can save from gaining weight and high blood pressure.

5. Apple Cider Vinegar

The benefits of Apple cider vinegar in diabetes are incredible.  

A meta-analysis says that people with diabetes 2 get a significant improvement in their HbA1c and their fasting glucose level. 

Few studies tell apple cider vinegar has antioxidants and antimicrobial properties. These properties significantly contribute to a healthy diabetic life.

Foods Should be Avoided to Control Diabetes

In general, carbohydrates are mainly responsible for raising sugar levels. So if you’re living with diabetes, you should avoid high-carb foods as much as possible. 

1. Refined Carbohydrates 

Refined carbs are too low in fiber, so it digests fast. So it causes hunger and overeating rather than your needs. As a result, you can gain weight, obesity, and raise blood glucose levels. Some of the refined carbs are here.

    • Ice-cream
    • Candy
    • Cookies
    • Cakes
    • dairy desserts
    • Soda

2. Processed Red Meats

Processed red meats are processed through smoking, curing, salting, or sometimes adding chemical preservatives. Sausage, bacon, corned beef are some of the processed red meats. The risk of heart attack, diabetes, and even cancer can be higher by eating these foods.

3. High- Sodium Food Items

High sodium foods cause high blood pressure. People with type 2 diabetes are at the risk of heart failure or stroke due to high-sodium foods. Besides sodium occurs, calcium losses from the bone. 

High-sodium included-

    • Salty snacks
    • Frozen meals
    • Tomato sauce
    • Bread 
    • Pickles 
    • Processed meat
    • Cottage cheese

4. Added Sugar

In a word, added sugar is the complete enemy of diabetes. Having high-carbs can easily be absorbed in your blood and increases sugar level. On top, you face heavy, high blood pressure,  fatty liver problems, or inflammation. And all together take you to the way of a heart attack.

Added sugar founds on-

    • White bread 
    • White potatoes
    • Pasta 
    • Flour
    • Brown Sugar
    • Pastries
    • Dried foods

Diabetes Diet Chart for 1200-1600 Calories Per Day




  • Whole wheat bread –  2 small size
  • Sugar-Free jelly – 2 tsp
  • Wheat cereal – ½ cup
  • Low-fat milk/ Soy milk- 1 cup
  • Any fruits – 1 piece
  • Sugar-free coffee – 1 cup


  • Roasted beef sandwich – 1 piece( wheat bread)
  • Lettuce
  • Low-fat cheese – 1 piece
  • mixed vegetables salad/ medium apple – 1 cup/ 1 piece
  • Tomato & mayo


  • Baked potatoes – 2 small size
  • Salmon – 1 piece
  • Carrots – ½ cup
  • Vegetable oil – 1½ tsp
  • Green beans – ½ cup
  • White dinner roll – 1 piece( medium)
  • Iced tea (Sugar-free) – 1 cup
  • Low-fat milk/ Soy milk/ Greek yogurt – 1 cup/ ½ cup


  • Popcorn – 2 ½ cup
  • Margarine – 1 ½ tsp

What Benefit You will get Following Diet Chart

Whether you’ve diabetes or prediabetes, following a diet chart reduces your diabetes and the other physical diseases related to this. Let’s check out some benefits of the following diet chart.

Keeps Good Your heart Health:

Diet foods in diabetes such as fatty fish, low-fat dairy,  leafy greens are the primary items. And they are all good at keeping your heart healthy. 

Reduce Risk of Hypoglycemia:

A proper diabetes diet chart maintains a well balanced in low-carb and fat. So you don’t face hypoglycemia due to high ketones.

Controls High Blood Pressure:

Most diabetes diet foods do great work for controlling high blood pressure. Additionally, you require less medicine for diabetes.

No matter what diet you follow, it should be an accurate diabetes diet chart. Otherwise, your diabetes and diseases, along with this, will go out of control.

So you don’t have to go through this problem if you read this article. We expect that learning this information increases your knowledge and gives you a significant impact on your healthy diabetes life.


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