Diabetes & blood sugar
The aim is steadier blood sugar: regular meals, carbs that digest slowly, and protein and fiber at every meal. No food is completely off limits; portion and pairing matter most.
Enjoy more
- Non-starchy vegetables: leafy greens, broccoli, peppers, mushrooms
- Beans, lentils and chickpeas
- Whole grains: oats, brown or basmati rice, quinoa, wholegrain bread
- Lean protein: fish, eggs, tofu, chicken, Greek yogurt
- Nuts, seeds, olive oil and avocado
- Whole fruit, especially berries, apples and pears
Limit
- Sugary drinks, juice and sweetened coffee or tea
- White bread, white rice and pastries in large portions
- Sweets and desserts (small portions, after a meal)
- Highly processed snacks
A sample day
| Breakfast | Rolled oats with berries, walnuts and Greek yogurt |
|---|---|
| Lunch | Chicken and chickpea salad with olive oil dressing |
| Snack | Apple with a small handful of almonds |
| Dinner | Baked salmon, roasted vegetables and a small portion of brown rice |
Helpful tips
- Use the plate method: half vegetables, a quarter protein, a quarter carbs.
- Eat vegetables and protein before the carbs in a meal.
- A 10–15 minute walk after meals can help lower the rise in blood sugar.
- Keep meal times regular, especially if you take medication.
Check with your doctor
If you take insulin or glucose-lowering medication, talk to your doctor or dietitian before changing how much carbohydrate you eat.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.