Trying to find out what you should and shouldn't eat can be confusing if you're trying to tie together a healthy yet diabetic friendly diet. Look to foods at the lower end of what is called the glycemic index as they offer you important nutrients -- calcium, potassium, fiber, magnesium, and vitamins A, C and E -- and do not increase blood sugar as much as foods on the higher end of the GI.
Fruits and Vegetables
Both fruits and vegetables are healthy in general and are high in nutrients like antioxidants such as certain vitamins -- vitamins A, C and E -- and dietary fiber. At the same time, they're naturally low in calories and fat. Even though most fruits and vegetables are healthy, consider staying away from potatoes, bananas and corn, as these are all starchy. Nonstarchy vegetables include broccoli, carrots and dark leafy greens. The American Diabetes Association also recommends picking out fruits "from the rainbow of colors" so as to maximize your variety.
Beans
Most people consume only half of the recommended 25 to 30 g daily fiber amount, according to the American Diabetes Association. To enhance the quality of your diet with fiber, and bring on other health benefits -- such as possibly lowering your cholesterol and helping out your digestive tract -- pinto, kidney, black or navy beans can all help. Beans are also rich in protein; 1/2 cup of beans contains more protein than 1 oz. of most meats, without all the added saturated fat.
Cold Water Fish
Cold water fish such as tuna and herring, and especially salmon, are incredibly healthy. They're naturally rich in omega-3 fatty acids, or good fats that everyone needs to survive. These good fats are particularly important for diabetics, as they can help to lower triglycerides -- or blood fats -- according to Mayo Clinic. The American Diabetes Association advises having two to three servings of fish every week. Avoid fish like king mackerel or swordfish as these are extremely high in mercury.
Whole Grains
Whole grains like brown rice and oatmeal are full of dietary fiber. Omega-3 fatty acids, folate and magnesium can also come from some whole grains. Watch out for processed grains, as these -- such as bread from enriched wheat flour -- don't contain as much nutrients.
Raw Nuts
Nuts, particularly raw nuts, are yet another source of omega-3 fatty acids. They're also high in vitamin A and fiber. Stick with raw nuts that aren't blanketed in added chocolates or salts, as those contain more sugar and sodium. Because they're high in calories, you'll want to keep your nut intake down to a single serving a day or less. A serving is typically 1 to 1.5 oz.
Poultry and Lean Meats
Meats, like poultry breast, can help your blood sugar and your insulin, according to the Food For Diabetics website. Poultry breast is also lean and healthy particularly if you remove the skin. Turn to other lean meats when you don't want poultry; try sticking with meats that have the word "loin" at the end, such as beef tenderloin.
