People with diabetes don’t need special foods. The key is portion size, especially of starchy foods like rice, bread, pasta, potatoes, yam, cassava and tortillas, plus more vegetables, beans and lean protein, and cutting sugary drinks. The simplest tool is the plate method: half the plate vegetables, a quarter protein and a quarter starch. It works with any cuisine, from Indian and Filipino to West African, Middle Eastern or European food.
The diabetes plate method
- ½ plate non-starchy vegetables: leafy greens, broccoli, cabbage, okra, green beans, tomatoes, peppers, cucumber, eggplant
- ¼ plate protein: fish, chicken without skin, eggs, beans, lentils, tofu, lean meat
- ¼ plate carbohydrate: brown rice, whole-grain bread or chapati, oats, quinoa, sweet potato, a small portion of yam, cassava or plantain
- Drink: water or unsweetened drinks
Starchy staples
Rice, bread, flatbreads, pasta, potatoes and dough-based staples (such as fufu, ugali or pap) are high in carbohydrate. You don’t have to ban them, but:
- Keep the portion to about the size of your fist
- Pair them with plenty of vegetables and protein
- Choose higher-fibre versions more often (brown rice, whole wheat, oats)
- Avoid two starches in one meal (for example rice plus bread plus potatoes)
Foods to eat more often
- Beans, lentils and chickpeas
- Vegetables in soups, stews, salads and stir-fries with little oil
- Oily fish such as sardines, mackerel and salmon
- Eggs
- Oats and whole grains
- Unsalted nuts and seeds in small portions
- Plain yoghurt
Fruit
Whole fruit is healthy, but portions matter. Choose apples, pears, oranges, berries, guava and kiwi; keep very sweet fruits such as ripe mango, grapes, ripe banana and pineapple to small portions. Avoid fruit juices and smoothies, which raise blood sugar quickly.
Foods and drinks to limit
- Soft drinks, sweetened juices, energy drinks and sweetened coffee or tea
- White bread, pastries, cakes, biscuits and sweets
- Large portions of white rice, pasta and other refined starches
- Fried foods and fast food
- Alcohol
A sample day
- Breakfast: oats with unsweetened milk and a few nuts, or two eggs with whole-grain toast and tomatoes
- Lunch: a small portion of brown rice with a vegetable curry or stew and grilled fish or chicken
- Snack: an apple or orange, or plain yoghurt
- Dinner: lentil or bean soup with a large salad and a small whole-grain roll
- Drinks: water, unsweetened tea or coffee
Other tips
- Eat at regular times and don’t skip meals, especially if you take insulin or sulfonylureas
- Walk for 10–15 minutes after meals
- Check blood glucose as advised and note how foods affect you
- During religious fasting (such as Ramadan), plan medicines and meals with your healthcare provider
- Take medicines as prescribed; diet supports treatment, it doesn’t replace it
- Be wary of products promising to “cure” diabetes
Frequently asked questions
Can people with diabetes eat rice?
Yes, in smaller portions, preferably brown or other whole-grain rice, with plenty of vegetables and protein.
Are “diabetic” or “sugar-free” products necessary?
No. They are often expensive and may still be high in fat or calories. Regular healthy foods are fine.
Is fruit bad for diabetes?
No. Whole fruit in sensible portions is part of a healthy diabetes diet.
Related reading: World Diabetes Day 2026 · Type 2 diabetes patient education · Hypoglycaemia treatment
Updated 5 November 2026. Ask your healthcare provider, nurse or dietitian for advice tailored to your medicines and health.
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