What foods can diabetics eat freely?

What foods can diabetics eat freely?

 The diabetic diet is very important to help control blood glucose levels, preventing changes such as hyperglycemia, which is excess sugar, or hypoglycemia, which is an exaggerated drop in blood sugar.  Blood sugar imbalance, common in situations where diabetes is not controlled, can lead to health complications such as dizziness, weakness, headache and, in more severe cases, can cause blindness, kidney disease or heart disease.

 Therefore, in the diet for diabetes it is important to include or increase the intake of fiber-rich foods, as they help control blood sugar levels, called blood glucose.  Just as you should consume low glycemic index foods, foods that are slowly absorbed by the body, keeping blood sugar levels balanced. 

 In addition, it is important to consume foods rich in fat, such as butter, milk and cheese, in moderation, as excessive intake of these foods can cause insulin sensitivity, favoring increased blood sugar levels.

 It is important that when there is a diagnosis of diabetes, a consultation with an endocrinologist and nutritionist is made so that a complete clinical and nutritional assessment is carried out and the most appropriate nutritional plan is prescribed.

 Diabetic food table

 See the table below which foods are allowed, which ones should be consumed in moderation and which ones should be avoided:


Beans, lentils, peas, chickpeas and soy

Fresh fruits with peel: apple, pear, orange, peach, apricot, tangerine, red berries and green banana.

 Fresh vegetables: lettuce, broccoli, zucchini, mushrooms, onions, tomatoes, spinach, cauliflower, peppers, eggplant and carrots.

Flaked oats, corn, quinoa, rye and barley

Lean meats: chicken, turkey, fish, seafood, eggs and tofu

stevia sweetener

Seeds: sunflower, linseed, chia, pumpkin.

 Nuts: walnuts, cashews, almonds, hazelnuts, peanuts

Water, unsweetened teas and coffee, naturally flavored waters

Skimmed milk and yogurts, white cheeses, with ricotta, Minas or cottage cheese

With moderation

Brown rice, wholemeal bread, couscous, cassava flour, popcorn, peas, cornmeal, potatoes, pumpkin, cassava, yams, sweet potatoes, beets and turnips

Fresh fruits: melon, papaya, jackfruit, persimmon, pinecone and grapes

Wholemeal pancakes made at home

Red meat

Other sweeteners, such as sodium saccharin and aspartame

Olive oil, flaxseed oil, avocado oil and coconut oil

Dark chocolate, preferably with more than 80% cocoa

Semi-skimmed milk and yogurts


White rice, snacks, puff pastry, white wheat flour, cakes, white breads, cookies, waffles

Fruits: watermelon, fruit in syrup, fruit jellies and fruit juices

 Dried fruits: dates, figs, apricots, raisins, plums,

Breakfast cereals that contain sugar

Sugar, honey, brown sugar, syrup, sugar cane, ice cream and chocolates

Fried foods, refined vegetable oils such as soy or sunflower, margarine, butter and lard

Alcoholic beverages, industrialized juices and soft drinks

Whole milk and yogurts, yellow cheeses, condensed milk, cottage cheese, sour cream and cream cheese.

 The ideal is to always eat small portions of food every 3 hours, having 3 main meals and 2 to 3 snacks a day (mid-morning, mid-afternoon and before bed), respecting the meal time.

 Allowed fruits should be consumed along with other foods during meals and always in small portions.  It is important to give preference to the consumption of the whole fruit, since the amount of fiber is greater than that present in juices.

 Can you eat sweets in diabetes?

 It is important to avoid eating sweets in diabetes, as they contain large amounts of sugar, which causes the blood glucose level to rise too high and the diabetes to get out of control, increasing the risk of diseases associated with diabetes, such as blindness, heart problems, kidney problems. and difficulty healing wounds, for example. 

 However, if you have a balanced diet and blood glucose is controlled, you can eventually consume some sweets, preferably prepared at home.

 What to eat to lower diabetes

 To lower blood sugar and control diabetes, it is recommended to consume fiber-rich foods at every meal, with at least 25 to 30 grams per day.  In addition, preference should be given to foods with a low and medium glycemic index, which will help to control blood glucose levels.

 To control diabetes it is also important to perform physical activity regularly, such as walking or dancing for 30 to 60 minutes a day, as this helps regulate blood sugar levels.

 In addition, you should measure your blood sugar daily and use the medications prescribed by your doctor, as well as consult with a nutritionist to create a proper eating plan.