Diabetes Food Chart

What is the key to successfully managing diabetes? The foods we consume are THE most important factor. A truly diabetes friendly, Diabetes Food Chart designed to help diabetics obtain and maintain truly normal blood sugars is crucial to your success.

  • a truly diabetes friendly food chart
  • foods you can eat daily
  • foods to avoid


The diabetes food chart below is unlike most, it has been tested and it has been proven to help diabetics. If you will follow this diabetes food chart it will help you reduce blood sugars.


Diabetes Food Chart


Most other diabetes food charts are high carb, grain based charts that promote elevated blood sugars and ever-increasing drug requirements. They were designed and promoted by the Medical Industry, Big Food and Big Pharma. These are the same groups and companies that profit from diabetes.


Truly Diabetes Friendly

In 2009 I was an obese, chronically sick, newly diagnosed diabetic. Using the diabetes food chart on this page, I successfully manage my blood sugars.  This food chart can help you too.

How do I know? It helps everyone who tries it. Every one.

This food chart is truly diabetes friendly, not Big Food, Big Pharma and Medical Industry friendly.


Diabetes Friendly Food Chart 

Let’s look at the diabetes food chart above, level by level.

Note: The base of the chart or pyramid is wider, these are the foods you need to eat the most. As you move up the chart, those are foods you can eat less.


The Base – MEATS!

All meats are ok to eat including fish, beef, pork and poultry. Fatty meats are even better. Fatty meats are the cornerstone of my personal diabetes meal plan and are the base of this diabetes food chart. If I do eat lean cuts, I usually add butter to increase the fat content.Limit processed deli meats. Always check ingredient lists to avoid eating fillers that can contain carbohydrate including sugar and grains.

I wrote a post for those who mistakenly believe that cholesterol and natural fats are harmful.
Fresh Wild Caught Fish

Unless you have sources for wild caught fish, then try my first choice for seafood, Wild Planet.

sardines are diabetes friendly

My favorite product is Wild Sardines in Water, but they also carry salmon, tuna, etc.


Note: Some organ meats and seafood (like oysters) can raise blood sugars, so eat small amounts, an ounce or two and test your blood sugars.



Eat all the eggs you want. On average I eat one to two dozen eggs per week. Eggs have beneficial, ‘real’ fats and cholesterol.

Here again is the post I wrote, “Cholesterol and Saturated Fats” for those who mistakenly believe that cholesterol and natural fats are harmful.



Cheese does not raise my blood sugars, so they are ‘free to eat’. However when I eat cheeses, I tend to over-eat it. Cheeses can stall a weight loss and even cause a weight gain for me, so be careful. If you maintain your weight or continue losing your desired amount of weight, feel free to eat cheeses as often as you like.


Fats and Oils

I consume only fats from the meats I eat, real butter, coconut oil and occasionally extra virgin olive oil. Our bodies require fat (and dietary cholesterol) for optimum health.


Organic Virgin Coconut Oil

Amazon has unbeatable deals on one of my favorite coconut oils, Carrington Farms Organic Extra Virgin Coconut Oil.

coconut oil is diabetic friendly 2 Organic Virgin Coconut oil is an indispensable tool for weight loss and for managing blood sugars.


Note: Avoid hydrogenated vegetable oils and ‘fake fats’ including margarine and corn oils.


Fibrous Vegetables

I eat a ‘handful’ of leafy green veggies many days, some days I eat no plant-based foods.  The key to this meal plan is to limit carbohydrates to 30 grams or even less. Therefore I would not eat 10 cups of vegetables per day… ugh.



Nuts are healthy, fatty foods, I love them. However too many of them can and will raise your blood sugars.  Carbohydrate amounts vary among the different varieties, check before eating them.  If you eat them, only eat a handful at a time, about an ounce and test your blood sugars.

Too, nuts are addictive to me, “I can’t eat just one”. So I have to be careful about overeating them. It’s why I rarely eat them.


Fibrous Fruits

There are two fruits I eat, avocado and berries. Berries such as raspberries, cranberries, blueberries and blackberries. I eat them very sparingly, typically only in-season or on special occasions. What you do is up to you … but as in all things you must test your blood sugars. Sugars (and starches) spike blood sugars, it doesn’t matter the source … honey, berries, fruits or the sugar bowl.


This Diabetes Food Chart Works

I follow the diabetes food chart above and it works! Many others have as well. As long as you stay below 30 grams of total carbohydrates (or less) your blood sugars should begin to fall. I normally suggest eating only fatty meats, leafy greens, eggs, butter and coconut oil until your blood sugars fall into normal ranges.

I have shown you a true diabetes food chart. The rest is up to you. YOU can obtain and maintain truly normal blood sugars… I did.

For more complete and detailed dietary information including what foods you should avoid, check out this page, on my low carb paleo “Diabetes Meal Plan“.



Lower Your Blood Sugar Naturally

If your blood sugars are elevated and you cannot achieve truly normal blood sugars with diet alone…

READ MY BOOK! How to Reduce Blood Sugars.

managing diabetes



While following a low carb paleo dietary approach, check your blood sugars periodically and reduce medications appropriately to prevent lows. I eliminated diabetes drugs and insulin when my overnight fasting blood sugars were consistently in the 70-90 mg/dl range.

See my disclaimer at the bottom of every page on my website.

2 thoughts on “Diabetes Food Chart”

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