Food List for Diabetics

I have been frustrated in the past when people gave me a list of what I should not eat or do but failed to tell me what they thought I should eat or do.  With that in mind, I decided to pause and give you a list of some of the foods I have had successes with as it relates to my blood glucose readings. This food list will be divided based on the different food groups and it is intended as a food list for diabetics and non-diabetics alike.

Starch is a big issue with diabetics and so I will begin with the starchy foods that I purchase and store in my pantry and refrigerator. Some more regular than others. Please be reminded that diabetics are encouraged to consume foods that are below 55 on the glycemic index. This reduces the spike we experience after a meal and as a result, it easier for us to control our diabetes.

Starch and Grains for Diabetics Sweet potatoes

  • Sweet potatoes
  • Brown rice
  • Oats
  • Millet
  • Quinoa
  • Barley
  • Amaranth
  • Bulghur
  • Teff
  • Multigrain bread

Whenever I eat most of the above, I have a half cup (brown rice, oats, millet, quinoa, barley, amaranth or bulghur). For the bread, I have one slice and for the sweet potatoes, I eat 2 slices, approximately one inch thick. To date, I have experienced low spikes in my blood glucose readings.

Vegetables and Fruits

I consume most available vegetables. See below for some that I buy regularly and some less frequently, based on what is available.

  • Cabbage
  • Callaloo
  • Lettuce
  • Cucumber
  • Bok Choy and others in the family
  • Carrots
  • Cho Cho
  • Broccoli
  • Cauliflower
  • ALL fruits which are in season (Go easy with mangoes. It has been ok for me, but my readings are a little different, but still good. From experience, I suggest caution. I try to consume only 3 per week. I fail sometimes. Hey, I have two mango trees and I love mangoes. I am better now. Two years ago, I would sit and eat 5 mangoes for dinner.).

Vegetables are the base of all my meals and as a result, I spend most of my money in this section of the grocery store. I get  most of my supplies from the market. I Vegetables in a basketlove to cook cabbage or callaloo in the mornings and have this with 1 slice of toast and 1 boiled egg. I then take my fruits and nuts for snacks throughout the day. I love tea, so I drink hot beverages throughout the day (no sugar).

I also take lunch to work with me. Remember that we are being encouraged to eat more foods prepared at home. I grew taking food to school, so this is a habit, deeply trenched and simply put, a “norm” in my family. It saves money and most importantly, you know what you are eating.

For lunch, which is my heaviest meal for the day, I take vegetables and protein. I sometimes take some starch, like sweet potatoes, and rarely rice.


  • Beans (a wide variety.)
  • Eggs
  • Fish (salmon, sardines, mackerel, tuna, parrot, snapper)
  • Chicken Breast
  • Tofu (Occasionally)
  • Breakfast Sausages (I am careful with these. But, I love them, so I use them with caution. I look for the ones with little fillers)
  • Other meats (lean cuts and I eat only 3 oz.)
  • Mozzarella and cream cheese (just a little, about once pe week)

Nuts and Seeds

  • Almonds
  • Walnuts
  • Peanuts (just a little)
  • Cashew
  • Hazelnuts
  • Sunflower seeds (new on my list and loving it)
  • Pumpkin seeds (on my list, but not in pantry yet)
  • Flaxseed (re-birth, not in pantry yet, but on list to buy)

I love having nuts and seeds in the house, car and office. They are great, healthy and filling snacks. My readings are wonderful when I eat nuts, but I have to watch my waist as well (for some of the nuts), but, all is not lost.

A Note on Cereals

I am now sticking to oats (cooked) and hominy corn. I have 1/2 cup and then 3 hours after I may eat another 1/2 cup. Folks, I am being practical here now. I can only have my porridge with a some condensed milk. It’s not the best, but I make it fresh (add just a bit for taste) and cut myself some slack. I figure I can get away with this, because I eat porridge maybe twice per month, maximum, three times.

Click the video below for some more information.


Eating mainly whole foods and maintaining an active lifestyle is the best decision I have made in years. Eating vegetables, fruits, lean animal protein and a variety of beans and some whole grains was a good move. My blood glucose is more controlled, I am losing weight, my blood pressure is also controlled, and I have more energy than I have had in years.

To wake in the mornings with my readings between 5 to 6, for me is a blessing. To think that I struggled before between 10 to 18 and all the issues which came with the high readings. I have made this lifestyle change, and I am enjoying and loving every moment.

A few days ago, I walked in the shopping mall with my son and we both laughed at how fast I was walking. Folks, this is “Breaking News.” My father said my middle name was “Tired.” That’s how bad it was a few months ago!

I am doing it, and I know you can change your lifestyle as well. It is for this reason, I spend hours every day sharing my journey and relevant information on this website. Yes, I hope to make some extra cash along the way, but I am committed to sharing with you, praying that my “walk” is inspiring and blessing you.

This change which will empower you to keep up with your children, and be full of energy. You will gain control over your blood glucose and in general, you will have a healthier and happier life. Make the change.

By reading this page and visiting my site, you have already taken action. I now encourage you to take the next move. eat right and stay active. I know you can do it. Please, join me on this walk to control/eliminate diabetes with food. We can do it as a team. Thanks for taking the challenge.

I would certainly love to hear from you. Please send me a note in the comment box below. Walk good, eat right and stay tuned.

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  1. // Reply

    Hi, Josephine

    Thanks for sharing another important post about how to eat healthy foods.
    I like to live a healthy lifestyle myself and love website’s like this that can inform me how to keep up every day. Making homemade food is more time-consuming than just buying your lunch. But I think it’s worth spending time at home preparing my dishes. My health totally agrees lol.


    1. // Reply

      Yes, Tove, it is worth the time and the effort to prepare foods at home. I encourage you to get in the habit of “prepping” some things from the night before. I boil my meats and beans on the weekend, place them in portions in the freezer, then I saute with added seasoning (meats) and this saves time and is delicious. When I am ready,I just prepare my vegetables or starch.

      Thank you for taking the time and I wish you all the best.

  2. // Reply

    Wow, what a great list! This is very thorough. And your note about bringing lunch from home is such a good point! It really helps control what we’re eating without having to guess what we’ll find at a local cafe.

    1. // Reply

      Melissa, thank you for your kind words. I am glad you find the list comprehensive enough. I will make some adjustments later. Yes, it is a good idea to take lunch to work. Thanks for stopping and you are welcome again.

  3. // Reply

    Good info thank you very much. I am not diabetic but it runs in my family so I keep an eye on what I eat and I watch my diet in order to steer clear if I can.

    Thank you for the information on how to control diabetes with diet. Helps me a lot.

    1. // Reply

      Marlene, yes, please do all you can to prevent diabetes. Do remember to be active as well. Please refer members of your family to my website, let us “fight” this diabetes fellow. I am glad you like the information and I wish you all the best. Cheers.

  4. // Reply

    what a great site, with great information! and very helpful for those out there. must have taken a long time to build the content!

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