Managing diabetes isn’t just about medication and monitoring blood sugar levels. Diet plays a crucial role in keeping diabetes in check. The wrong foods can send your blood sugar levels on a roller coaster ride, while the right choices can keep you feeling steady and energized. So, what should you be eating—and what should you steer clear of?

1. Foods to Eat: Go Green and Whole
When it comes to diabetes-friendly foods, think green and whole. Leafy greens like spinach, kale, and Swiss chard are loaded with vitamins and have minimal impact on your blood sugar. Whole grains like quinoa, brown rice, and oats provide slow-releasing energy, keeping your glucose levels stable. Add lean proteins like chicken, tofu, or salmon to balance your meals. Basically, if it looks like it came from nature and not a factory, it’s probably a good choice.

2. Fiber Is Your Friend
High-fiber foods are magic for people with diabetes. They slow down the absorption of sugar and keep you feeling full longer. Think lentils, beans, chia seeds, and whole fruits like apples and berries. Remember, fiber is the unsung hero that helps you dodge sugar spikes and keeps your gut happy.

3. Healthy Fats: Yes, You Can Enjoy Fat
Not all fats are the enemy. Healthy fats from avocados, nuts, seeds, and olive oil can actually improve insulin sensitivity and keep you satisfied. A handful of almonds can be the perfect snack—just don’t eat the whole bag while binge-watching your favorite series. Moderation is key!

4. Foods to Avoid: The Sweet Temptations
It’s probably no surprise, but sugary sodas, candies, and desserts are on the "avoid" list. These foods can wreak havoc on your blood sugar levels. White bread, white rice, and other refined carbs are just as problematic, acting like sugar bombs in your system. Instead, opt for complex carbs that your body digests more slowly.

5. Watch Out for Hidden Sugars
Sugar hides in the sneakiest places: ketchup, salad dressings, and even “healthy” granola bars. Always check food labels for hidden sugars. If a word ends in “-ose” (like fructose or dextrose), it’s a type of sugar. Your best defense is being a savvy grocery store detective.

6. Be Wary of Processed Foods
Processed foods often contain trans fats, added sugars, and loads of sodium—none of which are good for your blood sugar or overall health. Frozen dinners, packaged snacks, and fast food might be convenient, but they aren’t doing your body any favors. When in doubt, stick to fresh, whole foods you can actually recognize.