Diabetes is a growing global epidemic affecting 537 million adults in 2021, with an expected increase to 643 million by 2030, according to World diabetes day. Type 2 Diabetes Mellitus (T2DM) is predominantly seen in overweight and obese individuals. One solution for managing and possibly curing type 2 diabetes is bariatric surgery. Type 2 diabetes can also be managed through exercise and diet, including foods for diabetes.

Great Foods for Diabetes

Diet is a significant factor in managing diabetes. Some good foods for diabetes to include in your diet are whole grains, vegetables, fresh fruit, and lean protein sources.

Here are some examples to add to your diet:


Beans Foods for diabetes Mexico Bariatric Center

Beans are high in dietary fiber and protein, which can help:

  • Prevent certain cancers
  • Lower blood pressure
  • Ward off heart disease
  • Aid healthy digestion
  • Support weight loss

Examples of beans include:

  • Black beans
  • Kidney beans
  • Garbanzo beans
  • White beans
  • Lima beans
  • Pinto beans


Flaxseeds Foods for diabetes Mexico Bariatric Center

Flaxseed contains alpha-linolenic acid (ALA), which can be converted to omega-3 fatty acids within the body. Alpha-linolenic acid provides similar health benefits to those found in fish. It is also a great source of lignans, an antioxidant that has been shown to provide great health benefits, which include:

  • Preventing cancer
  • Preventing heart disease
  • Lowering blood pressure


Salmon Foods for diabetes Mexico Bariatric Center

Eating fish twice a week provides your body with omega-3 fatty acids, which can aid in preventing cancer and boosting brain health. Some additional benefits of eating fish include:

  • Lowers blood pressure
  • Slows growth rate of atherosclerotic plaque
  • Fights inflammation
  • Prevents Alzheimer’s disease and dementia

Best fish to include in your diet:

  • Salmon
  • Mackerel
  • Herring
  • Lake trout
  • Sardines
  • Halibut
  • Albacore tuna

Great Fruits for Diabetes


Apples Foods for diabetes Mexico Bariatric Center

An apple a day is, in fact, an excellent way to go! Due to the antioxidant properties as well as other factors, apples serve as an excellent dietary option to help the following:

  • Lower LDL (bad) cholesterol
  • Prevent heart disease
  • Support weight loss
  • Promote good gut bacteria
  • Prevent certain cancers
  • Fight Asthma
  • Support bone health
  • Protect against stomach injury from NSAIDs
  • Protect your brain in old age


Avocados Foods for diabetes Mexico Bariatric Center

Avocados have a great creamy texture and can be prepped in various ways, such as guacamole or a salad topping. They also provide the following health benefits:

  • Support heart health
  • Keep your vision sharp
  • Prevent Osteoporosis
  • Reduce the risk of certain types of cancer
  • Lower risk of depression
  • Improve digestion
  • Naturally detox


Blueberries Foods for diabetes Mexico Bariatric Center

Packed with flavonoids and fiber, blueberries offer a great number of benefits. The anthocyanin in blueberries can boost collagen levels to give a more youthful appearance. Blueberries also provide the following health benefits:

  • Lowers blood pressure
  • Prevents excess snacking
  • Promotes weight loss
  • Improves digestion


Raspberries Foods for diabetes Mexico Bariatric Center

Raspberries are packed with nutritional value. Just one cup of raspberries provides more than half the recommended vitamin C daily. Raspberries have been shown to:

  • Lower blood sugar
  • Counter inflammation
  • Boost brainpower
  • Promote heart health
  • Prevent certain cancers

Raspberries made the Diabetic Association’s list of superfoods.


Cranberries Foods for diabetes Mexico Bariatric Center

Fresh Cranberries are packed with phytonutrients such as anthocyanins which may help with diabetes. Cranberries are also great for overall heart health by:

  • Reducing bad cholesterol
  • Preventing urinary tract infections
  • Supporting heart health
  • Protecting against certain cancers


Watermelon Foods for diabetes Mexico Bariatric Center

Melons are a great food for diabetes. With varieties like watermelon, honeydew, and cantaloupe, they are a great food to get the following benefits from:

  • Preventing certain cancers
  • Improving heart health
  • Decreasing inflammation
  • Preventing macular degeneration
  • Relieving muscle soreness
  • Promoting healthy skin and hair
  • Improving digestion

Red Grapefruit

Grapefruit Foods for diabetes Mexico Bariatric Center

Red grapefruit contains more antioxidants than white grapefruit and has been shown to:

  • Improve HDL (good) cholesterol levels
  • Lower blood pressure
  • Promote appetite control
  • Support weight loss
  • Improve heart health
  • Reduce the risk of kidney stones
  • Highly hydrate your body

Made Diabetes Association’s list of superfoods.


Tomatoes Foods for diabetes Mexico Bariatric Center

Tomatoes are a great source of vitamins C and A. They are also a great source of a powerful antioxidant, lycopene. Tomatoes have been shown to:

  • Protect against certain cancers ( particularly prostate cancer )
  • Decrease risk for heart disease
  • Combat inflammation
  • Support good skin health

Great Vegetables for Diabetes


Asparagus Foods for diabetes Mexico Bariatric Center

Asparagus is a great source of fiber and antioxidants to add to your menu. You can fit this non-starchy vegetable into many great recipes for some added nutritional value in your day. Asparagus has been shown to:

  • Ease the effects of aging
  • Fight heart disease
  • Reduce the risk of cancer
  • Support fetal development
  • Lower risk of depression
  • Prevent Osteoporosis



Broccoli is another great non-starchy vegetable to add to your diet as it is filled with the antioxidant beta-carotene (used by the body to create vitamin A). It has been shown to:

  • Support healthy vision
  • Healthy teeth
  • Healthy and strong bones
  • Healthy skin
  • Prevent heart disease


Carrots Foods for diabetes Mexico Bariatric Center

Carrots are a highly nutritious selection that can be eaten cooked or raw, providing great benefits. Just like broccoli, carrots contain the antioxidant beta-carotene (used by the body to create vitamin A). Carrots have been shown to:

  • Support healthy vision
  • Improve your immune system
  • Prevent some cancers
  • Increase in metabolism
  • Improve skin disorders
  • Boost your immune system
  • Lower cholesterol

Through proper nutrition, you can provide the body with valuable vitamins, fatty acids, fiber, and other components that set you up for success. This guide is meant to support individuals with diabetes to help manage and plan their diet o fit their needs.

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