5 Foods You Should Eat More of If You Have Diabetes

1. Berries 

Berries such as strawberries, blueberries, raspberries, and blackberries are an excellent fruit choice for people with diabetes.

They are rich in antioxidants and polyphenols, which are natural plant compounds that help protect the body’s cells. Over time, higher blood glucose levels can damage blood vessels and tissues, increasing the risk of diabetes-related complications. The antioxidants found in berries help reduce this damage and support long-term health.

Compared with many other fruits, berries also contain fewer carbohydrates per serve, which means they are less likely to cause sharp rises in blood glucose after eating. Their high fibre content further slows digestion, allowing glucose to enter the bloodstream more gradually.

Fresh or frozen berries can be stirred through yoghurt, added to oats, blended into smoothies, or eaten on their own. Frozen berries are just as nutritious as fresh and are often more affordable year-round in Australia.

2. Salmon 

Salmon is a good source of omega-3 fatty acids, which help reduce inflammation.

People with diabetes are more likely to live with chronic inflammation, partly due to having higher blood glucose levels over a long period of time. Inflammation can make insulin resistance worse, where it becomes more difficult for glucose to be moved out of the blood and into the cells. Inflammation also increases the risk of cardiovascular disease - one of the most common complications of diabetes in Australia.

Omega-3 fats help reduce inflammation, improve cholesterol levels, and support heart health. Salmon is also a high-quality source of protein, which slows digestion and helps prevent rapid increases in blood glucose after meals.

Including oily fish such as salmon, sardines, or trout two times per week aligns with Australian dietary guidelines and provides important heart-protective benefits.

3. Legumes 

Legumes include foods such as lentils, chickpeas, kidney beans, black beans, cannellini beans, and baked beans. While legumes do contain carbohydrates, they are among the lowest glycaemic index (GI) carbohydrate foods available.

The glycaemic index ranks foods based on how quickly they raise blood glucose levels. Low-GI foods are digested more slowly, leading to a steadier rise in blood glucose rather than a rapid spike.

Legumes are also an excellent source of fibre and plant-based protein, both of which help slow glucose absorption and improve feelings of fullness. This makes them particularly helpful for blood glucose management.

Legumes are affordable, widely available in Australia (including tinned varieties), and feature in many cuisines such as Mediterranean, Middle Eastern, and Indian cooking. Add them to soups, salads, curries, or pasta dishes, or use them as the base for dips like hummus. Check out the Diabetes Victoria recipe page for more diabetes-friendly recipes.

4. Cooked and Cooled Potatoes 

Potatoes that have been cooked and then cooled contain higher levels of resistant starch. Resistant starch is a type of starch that resists digestion in the small intestine. Instead of being absorbed in the small intestine, it passes to the large intestine, where it feeds beneficial gut bacteria.

Resistant starch forms when starchy carbohydrates cool-down and the structure of the starch changes, increasing how much of it resists digestion. A practical example is potatoes that are cooked and then cooled, such as in potato salad or leftover roast potatoes eaten cold or reheated. 

Resistant starch helps reduce post-meal blood glucose rises and improves insulin sensitivity. It also contributes to the “second meal effect,” meaning blood glucose responses may be improved at the next meal as well. You can read more about resistant starch in our previous article here.

This doesn’t mean you should eat unlimited potatoes—but when eaten in moderate portions and paired with protein and vegetables, potatoes can be eaten whilst keeping blood glucose levels in-target.

5. Psyllium Husk and Chia Seeds

Psyllium husk and chia seeds are a great source of soluble fibre, which forms a gel when mixed with liquid.

Soluble fibre slows down digestion and glucose being absorbed into the blood, helping prevent blood glucose 'spikes' after eating. It also helps lower LDL (bad) cholesterol, which is a risk factor for heart disease.

These foods are usually found in the health food aisle at the grocery store.

Easy ways to include these:

• Stir psyllium husk into yoghurt, porridge or cereal
• Add chia seeds to smoothies or overnight oats
• Sprinkle chia seeds over cereal or salads
• Mix psyllium husk into baking or homemade bread

Start with small amounts and increase gradually, as the digestive system needs time to adjust to a higher fibre intake

The Bottom Line 

You can live well with diabetes without having to avoid foods or miss out. Many people improve their diet through focusing more on the foods they should eat more of, instead of foods they should eat less of. Foods rich in fibre, healthy fats, antioxidants, and low-GI carbohydrates help stabilise blood glucose levels while supporting heart and gut health. Adding these types of foods gradually and consistently can make a meaningful difference over time.

As always, individual responses vary, and people living with diabetes should work with their dietitian or healthcare team to tailor food choices to their needs. You can get specialised diabetes advice from our experienced team at the Diabetes Care+ Clinic.