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Best Diets For People With Diabetes Of 2022

By Sarah Berger

Editor

Medically Reviewed

Updated: Jun 15, 2022, 12:55am

Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board.

Diabetes is a difficult disease to manage, with poor diet only exacerbating that difficulty. In fact, a healthy diet is necessary to keep blood glucose levels within an optimal range, which is a critical requirement for people with diabetes. But what constitutes a healthy diet can be different for people with diabetes compared to those who simply want to shed a few pounds.

Here are our top picks for diets for people with diabetes.

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Best Diabetic Diet Options

For our Best Diets of 2022 ranking, the Forbes Health editorial team created a Forbes Health Best Diets Panel of experts to analyze 19 diets in a variety of areas, including diabetic health.

The diets we identified as the Best Diets for People With Diabetes had the highest average scores across our panel of physicians and registered dietitians for diabetic health, which we defined as “the diet’s ability to prevent type 2 diabetes or help diabetics manage their diabetes.”

Be sure to consult your doctor before beginning a new diet or eating plan.

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Mediterranean Diet

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Why We Picked It:

With its focus on fresh fruits and vegetables, whole grains and moderate amounts of fish and dairy, this diet is not only great for managing diabetes, but it might even help prevent it. In fact, one study of 25,000 overweight, female health care providers found those who followed the Mediterranean diet had a 30% lower risk of developing diabetes 20 years later^[1]Ahmad S, Demler OV, Sun Q, et al. Association of the Mediterranean Diet With Onset of Diabetes in the Women’s Health Study. JAMA Netw Open. 2020;3(11):e2025466. .

Some Studies Suggest This Diet Might:

Improve fasting blood glucose and hemoglobin A1C levels in people with type 2 diabetes^[2]Benson G, Pereira RF, Boucher J. Rationale for the Use of a Mediterranean Diet in Diabetes Management. Diabetes Spectrum. 2011;24(1)36-40.
Result in an 83% lower chance of developing diabetes^[2]Benson G, Pereira RF, Boucher J. Rationale for the Use of a Mediterranean Diet in Diabetes Management. Diabetes Spectrum. 2011;24(1)36-40.
Help prevent diabetes among those at high cardiovascular risk^[2]Benson G, Pereira RF, Boucher J. Rationale for the Use of a Mediterranean Diet in Diabetes Management. Diabetes Spectrum. 2011;24(1)36-40.

Foods Emphasized:

✔ Fresh fruits and vegetables
✔ Whole grains, nuts and legumes
✔ Fish
✔ Extra virgin olive oil

Foods Limited:

✖ Red meats
✖ Processed meats
✖ Sweets

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DASH Diet

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Why We Picked It:

With the DASH (Dietary Approaches to Stop Hypertension) diet’s low-sodium approach, its chief goal is to improve heart health, making it a great option for diabetics, who are prone to cardiovascular problems. In fact, those with diabetes have a higher risk of developing hypertension (two out of three diabetics have the condition)^[3]Campbell, A. DASH Eating Plan: An Eating Pattern for Diabetes Management. Diabetes Spectrum. 2017;30(2):76-81. . The DASH diet is known for promoting blood pressure control, and it’s rich in magnesium—which can help with insulin resistance and blood sugar control.

Some Studies Suggest This Diet Might:

Improve insulin resistance and hyperlipidemia (high cholesterol)^[3]Campbell, A. DASH Eating Plan: An Eating Pattern for Diabetes Management. Diabetes Spectrum. 2017;30(2):76-81.
Decrease risk of developing type 2 diabetes in the future^[3]Campbell, A. DASH Eating Plan: An Eating Pattern for Diabetes Management. Diabetes Spectrum. 2017;30(2):76-81.
Lower overall blood glucose levels and minimize high blood glucose in adolescents with type 1 diabetes^[4]Peairs AD, Shah AS, Summer S, Hess M, Couch SC. Effects of the dietary approaches to stop hypertension (DASH) diet on glucose variability in youth with Type 1 diabetes. Diabetes Manag (Lond). 2017;7(5):383-391.

Foods Emphasized:

✔ Grains
✔ Lean meat, poultry and fish
✔ Fruits and vegetables

Foods Limited:

✖ Sweets and added sugars
✖ Foods high in saturated fats

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Mayo Clinic Diet

Why We Picked It:

While this diet was created by experts at the Mayo Clinic for weight management, it scored particularly high among our panelists for diabetic health. That’s not too surprising, as obesity is the biggest risk factor for type 2 diabetes. People with diabetes will benefit from this diet’s two-prong approach—the “Lose It!” phase is designed to accelerate weight loss, while the “Live It!” phase focuses on learning long-term healthy habits, like portion control and regular exercise.

It’s important to note that Mayo Clinic does acknowledge that this diet can temporarily raise blood sugar or blood fat, so it recommends that people with diabetes speak with their doctor first, to tailor the plan to their specific needs (such as swapping fruit for vegetables). There’s even a special edition book on the Mayo Clinic Diet, adapting this diet specifically for people with diabetes.

Some Research Suggests This Diet Might:

This diet recommends at least 30 minutes of daily exercise—and studies have shown walking at least 30 minutes a day reduces the risk of type 2 diabetes by 50%^[5]Hamasaki H. Daily physical activity and type 2 diabetes: A review. World J Diabetes. 2016;7(12):243-251.
Additionally, this diet focuses on weight loss, and studies have shown that physical activity and moderate weight loss can lower risk of type 2 diabetes up to 58% in certain populations^[6]Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes Care. 2010;33(12):e147-e167.

Foods Emphasized:

✔ Vegetables
✔ Whole grains
✔ Lean sources of protein

Foods Limited:

✖ Sweets
✖ Added Sugars
✖ Saturated trans fats

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MIND Diet

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Why We Picked It:

A hybrid of the Mediterranean and DASH diets, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet focuses on plant-based foods and limited animal products. What makes this diet a standout choice for diabetics is that it doesn’t necessarily emphasize fruit—an important caveat for people with diabetes.

Some Studies Suggest This Diet Might:

Lower risk of cognitive decline–a condition for which people with diabetes are particularly at risk^[7]Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimers Dement. 2015;11(9):1007-1014.
Reduce the risk of all-cause mortality^[8]Corley J. Adherence to the MIND diet is associated with 12-year all-cause mortality in older adults. Public Health Nutrition. 2020:1-10.

Foods Emphasized:

✔ Green leafy vegetables
✔ Berries
✔ Whole grains

Foods Limited:

✖ Red meats
✖ Butter and margarine
✖ Sweets and pastries

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Nordic Diet

Why We Picked It:

Based on traditional eating patterns of northern European countries, the Nordic diet is packed with nutrients, emphasizing fruits, root vegetables, berries, fish and eggs—and using animal products sparingly as side dishes. This diet ranked as our Best Diet for a Nutrient Boost, and its nutrient-rich eating plan satisfies many of the guidelines set forth by the National Institute of Diabetes and Digestive and Kidney Management, which emphasizes a varied diet of healthy foods from all food groups.

Some Studies Suggest This Diet Might:

Have a beneficial effect on type 2 diabetes risk factors like obesity and low-grade inflammation^[9]Kanerva N, Rissanen H, Knekt P, Havulinna AS, Eriksson JG, Männistö S. The healthy Nordic diet and incidence of Type 2 Diabetes–10-year follow-up. Diabetes Res Clin Pract. 2014;106(2):e34-7.
Help reduce the prevalence of obesity, LDL levels and high blood pressure among people with type 2 diabetes^[10]Daneshzad E, Emami S, Darooghegi Mofrad M, Saraf-Bank S, Surkan PJ, Azadbakht L. Association of modified Nordic diet with cardiovascular risk factors among type 2 diabetes patients: a cross-sectional study. J Cardiovasc Thorac Res. 2018;10(3):153-161.

Foods Emphasized:

✔ Fruit
✔ Vegetables
✔ Legumes
✔ Fish and eggs

Foods Limited:

✖ Meat products and poultry
✖ Dairy
✖ Sweets and desserts

Methodology

For our Best Diets for People With Diabetes, the Forbes Health editorial team created a Forbes Health Best Diets Panel of experts to analyze 19 diets in a variety of areas, including its “ability to help prevent type 2 diabetes or help diabetics manage their diabetes.” The panelists gave each diet a score from one to five, and the diets with the highest average scores for diabetic health were named our winners.

Meet the Panelists

We created a Forbes Health Best Diets Panel of two physicians and two registered dietitians. They rated the diets on important factors for diabetic health.

Melina Jampolis, M.D.

Diet / Nutrition

Janis Jibrin, M.S., R.D.N.

Nutrition

Janese Laster, M.D.

Gastroenterology / Nutrition / Obesity Medicine / Bariatric Endoscopist

Nina Kolbe, R.D.

Nutrition

What Is Diabetes?

Diabetes is a common—yet serious—disease in which your blood glucose, or blood sugar, is too high. When you eat, the bulk of your food (mainly carbohydrates) is broken down into glucose, which is then distributed into the bloodstream. Your blood sugar rising signals your pancreas to release insulin, which allows glucose into your cells to be used as energy.

But when a person has diabetes, their body doesn’t make enough insulin or can’t effectively utilize the insulin it does make. As a result, glucose remains in their bloodstream, causing their blood sugar to rise.

High blood glucose levels can lead to a plethora of health problems over the long term, including:

Heart disease
Stroke
Kidney disease
Eye problems
Periodontal disease
Nerve damage
Foot ulcers

While there is no known cure for diabetes, it can be effectively managed with the right diet and proper maintenance.

In addition to gestational diabetes—a type of diabetes that can develop in pregnant women— there are two main types of diabetes: type 1 diabetes and type 2 diabetes.

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Type 1 Diabetes

This type of diabetes is considered an autoimmune reaction in which your body attacks the cells in your pancreas that make insulin. Type 1 diabetes is typically diagnosed in children and young adults and requires the person to take supplemental insulin daily.

Type 2 Diabetes

Type 2 diabetes typically develops in adults, although it can be diagnosed at any age. With this type of diabetes, your body simply doesn’t make or use insulin efficiently. Type 2 diabetes can typically be avoided with a healthy diet and active lifestyle, as obesity is the leading risk factor for type 2 diabetes. In fact, research has found that women who have a body mass index of 30 kg/m have a 28 times greater risk of developing type 2 diabetes than women of normal weight^[11]Barnes AS. The epidemic of obesity and diabetes: trends and treatments. Tex Heart Inst J. 2011;38(2):142-144. .

What Are the Early Signs of Diabetes?

Symptoms of diabetes include the following, according to the Centers for Disease Control and Prevention (CDC):

Frequent urination
Excessive thirst
Unexplained weight loss
Excessive hunger
Blurred vision
Numbness or tingling in hands or feet
Extreme fatigue
Very dry skin
Sores that heal slowly
Prone to infections

Additionally, symptoms of type 1 diabetes—which can form over weeks or months and typically appear in children—include nausea, vomiting and stomach pains, as noted by the CDC. Type 1 diabetes, however, can occur at any age. Meanwhile, symptoms of type 2 diabetes can be slow to develop over the course of several years, and can be hard to spot.

How Does Diet Affect Diabetes?

What you eat has a direct impact on your glucose levels, making diet an incredibly important part of managing—or even preventing—diabetes. A healthy diet, which includes what you eat, how much you eat and when you eat, can keep your blood sugar levels within a healthy range.

In fact, studies show that while insulin or oral medications are often required to treat diabetes, good blood glucose level control is unlikely to occur with medicine alone and requires a healthy diet^[12]Olabiyi F, Oguntibeju O. The Role of Nutrition in the Management of Diabetes Mellitus. Diabetes Mellitus – Insights and Perspectives. 2013. .

While there are no “forbidden foods,” certain foods that are high in sugar can clearly raise your blood sugar levels and should be limited, says Ruth S. Horowitz, M.D., an endocrinologist at the Greater Baltimore Medical Center in Towson, Maryland.

“Limiting the quantity of foods that have high glycemic content that raise glucose levels quickly, such as pasta, white rice, white potatoes, corn and large amounts of breads, will help keep glucose levels in control,” says Dr. Horowitz.

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What Constitutes a Good Diet for Diabetics?

Dr. Horowitz applauds the diets featured in this ranking for their inclusion of complex carbohydrates (in the form of vegetables, fruits, whole grains, legumes and low-fat milk), lean proteins, healthy fats and dietary fiber, as well as their restriction of sweetened drinks and simple carbohydrates.

When it comes to keeping blood sugar levels within a healthy range—a key to successful diabetes management—Dr. Horowitz recommends higher fiber foods because they’re slower to digest and take longer to affect glucose levels while also improving satiety.

“The key to keeping glucose levels from rising is balance,” she says. “Having more of the meal composed of complex carbs—and also eating a consistent amount of carbohydrates from meal to meal and avoiding meals that have too much at any one time—[as well as] including lean protein in the meal will help with satiety and prevent overeating.”

What Foods to Avoid With Diabetes

Not all diets are created equal, and some of the more restrictive diets (which also happen to be increasingly trendy) should be approached with caution.

“Highly carbohydrate-restricted diets, such as the extreme forms of keto diets, should be assessed carefully,” says Dr. Horowitz. “Though many people do very well with lower carbohydrate diets, and modified keto diets are often beneficial, diets that eliminate entire food groups are not balanced and may lead to deficiencies of macronutrients. They are also difficult to maintain.”

In general, foods and drinks that people with diabetes should limit include:

Fried foods
Foods high in saturated fats and trans fats
Foods high in sodium
Sweets (like baked goods, candy and ice cream)
Beverages with added sugars (like juice, regular soda, regular energy drinks and regular sports drinks)

How to Start a Diabetic Diet

If you have diabetes, starting a new diet might sound daunting. However, it can be easier than it seems. The key is planning ahead to ensure healthy meals that will keep your blood sugar levels in check.

The CDC also recommends taking the following steps when developing an eating plan (but details will vary based on your specific diet):

Keep track of your carbohydrates and set a limit of carbs for each meal. Your doctor or a registered dietitian can help determine the right amount for you and your needs.
Use the plate method and fill half your plate with non-starchy vegetables, one quarter with lean protein and one quarter with carbs.
Keep an eye on portion sizes, and remember they often differ from the serving sizes listed on the label.

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Best Diabetic Diet Ratings

Types of Diet	Forbes Health Ratings	View More	View More
Mediterranean Diet	5.0	Learn More	Learn More
DASH Diet	4.0	Learn More	Learn More
Mayo Clinic Diet	4.0	View More
MIND Diet	4.0	Learn More	Learn More
Nordic Diet	3.0	View More

Frequently Asked Questions (FAQs)

What can diabetics eat?

People with diabetes can eat a variety of healthy foods from all food groups, as well as foods with heart-healthy fats like olive oil, nuts and seeds, fish like salmon, tuna and mackerel and avocado. Focus on adding whole foods to your plate, as they are digested more slowly, which helps with blood sugar control. Additionally, consider combining carbohydrates with a lean protein or healthy fat to help keep your blood sugar stable. Swap out butter, cream, shortening, lard or margarine with oils for cooking.

What are the best snacks for diabetics?

The best snacks for people with diabetes include lean protein and complex carbohydrates, such as nuts and vegetables. Meanwhile, snacks to avoid include those high in salt, as well as high carbohydrate foods like chips.

How should people with type 1 diabetes select an eating plan versus people with type 2 diabetes?

There are a few differences between what a healthy diet might look like for a type 1 diabetic versus a type 2 diabetic.

“Since patients with type 1 diabetes are taking insulin with each meal, understanding how to calculate the amount of carbohydrates one is going to consume and then adjusting insulin dosing for that meal to prevent both hyperglycemia and hypoglycemia is key to optimal control,” says Dr. Horowitz.

“However, many people with type 2 diabetes are also on multiple daily injections of insulin and use carbohydrate counting to adjust their insulin dosing. Those individuals usually require higher doses of insulin, as they are more insulin resistant,” she adds. “For type 2 patients who are not on insulin, it’s critical that they are more careful in not consuming quantities of carbohydrates that will lead to hyperglycemia since they are not utilizing a medication that can be adjusted for those higher calorie meals.”

How many carbs should a diabetic have a day?

The amount of carbohydrates you should aim to consume per day should be determined by your doctor or registered dietitian. However, the CDC recommends people with diabetes aim to get about half of their daily calories from carbs, and consume around the same amount of carbs per meal in order to keep blood sugar levels stable.

What fruits are good for diabetics?

People with diabetes should opt for fruits that do not have added sugars, according to the American Diabetes Association. The association states that most fruits have a low glycemic index (GI) (meaning they don’t cause as big of swings in blood sugar levels) due to their fructose and fiber content, but notes that melons, pineapples and some dried fruits have a medium GI.

What happens if diabetes goes untreated?

If left untreated, diabetes can lead to serious health complications including kidney failure, vision loss and heart disease, among others.

Sources

Footnotes

References

Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.

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Sarah Berger Editor

Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.

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