DiabetesType 2 Diabetes

7 Healthy Carbs for People With Type 2 Diabetes

It’s tough to avoid carbs, and you don’t need to. Your body uses them for fuel. Instead, choose the healthiest carb-containing foods for your diabetes diet.
By
Updated on September 8, 2025
by
Woman cutting strawberries
Yes, fiber-rich fruit, such as strawberries, can help you keep your blood sugar stable.
A healthy diet rich in vegetables, fruit, whole grains, legumes, and low-fat dairy is a cornerstone of diabetes management. What do they all have in common? These are all sources of good carbohydrates.

“Carbohydrates provide energy to your body. But not all carbohydrates are created equal. For people with diabetes, choosing whole, unprocessed carbohydrates over refined options and simple sugars is key,” says Erin Palinski-Wade, RD, CDCES, a nutritionist and the author of 2 Day Diabetes Diet. “These carbohydrates are rich in essential nutrients as well as fiber, which can reduce the risk of disease such as heart disease and certain cancers, as well as help to promote a healthy body weight.”

The recommended amount of carbohydrates differs for everyone, and depends on factors like how much you exercise, body size, age, and sex, says Palinski-Wade. It should also take into account your blood sugar goals and any medication you’re taking.

1

Dairy Provides Key Nutrients, Such as Calcium and Protein

Dairy on white counter
Milk and other dairy products contain sugar in the form of lactose. But this is an important food group to include in your healthy diabetes diet because these foods offer protein and calcium. Protein may help with weight management, and it’s necessary for muscle and metabolic health.

 Calcium is a critical mineral for heart, muscle, and bone health.

Opt for non- or low-fat dairy, which is labeled as skim, 1 percent, or 2 percent milk fat, Palinski-Wade says. “Full-fat dairy contains higher levels of saturated fat, which can not only increase the risk of heart disease and inflammation, but diets rich in saturated fat have also been associated with a higher level of insulin resistance,” she adds.

One cup of full-fat milk contains 4.6 grams (g) of saturated fat, 149 calories, and 11.5 g of carbs.

 In contrast, one cup of 1 percent milk has 1.5 g of saturated fat, 106 calories, and 12.7 g of carbs.

Some healthcare providers may recommend nonfat dairy for people with diabetes because it’s lower in calories and fat. Talk to your healthcare team to find out which type of dairy is best for your meal plan and blood sugar goals.

Next up video playing in 10 seconds

Diabetes Diet Tips for the Carb Avoider

2

Beans Are a Fiber-Packed Source of Carbohydrates

beans on white table

Beans, such as black and kidney beans, may be higher in carbohydrates compared with many other plant sources, but they’re recommended when building your diabetes diet. “I do recommend people with diabetes consume beans regularly, since eating high-fiber foods such as beans can have a positive impact on overall health and body weight,” says Palinski-Wade.

In fact, adults who eat a high amount of beans per day had a significantly lower body mass index, body weight, and body circumference than those who do not regularly consume beans.

One reason they’re healthy carbs: filling fiber. Take black beans, for example. A half cup has about 109 calories, 7.3 g of protein, 8.3 g of fiber, and 19.9 g of carbs.

“The carbohydrate and fiber content is similar between beans, so I typically recommend enjoying whichever beans you prefer,” says Palinski-Wade. While their nutrition stats are impressive, they still have about 20 g of carbs per ½ cup, so you have to make sure the portion you’re eating fits within your carb goals.

3

Many Fruits Are High in Fiber

fruit salad
You may worry about fruits because you’ve heard that they’re “packed with sugar,” but don’t discount this healthy carb source. “Fruit should not be off-limits to people with diabetes,” says Palinski-Wade. Along with naturally occurring sugar, fruit has lots of vitamins and disease-fighting antioxidants, as well as fiber.

As many as 95 percent of U.S. adults and children fall short on this nutrient,

 and increasing your intake can help you feel full longer, potentially aiding in weight loss.

Men and women should aim to get 25 and 38 g of fiber, respectively, per day.

Because fruit is a source of carbs, Palinski-Wade recommends sticking to one serving at a time and spacing out fruit intake throughout the day to balance blood sugar levels. One serving of frozen or canned fruit without added sugar is about ½ cup, and one serving of berries or melon is about ¾ to 1 cup.

 No fruit is off-limits, but it’s important to monitor your blood sugar to see how certain fruits affect you.
4

Berries Are Lower in Sugar, but High in Flavor

berries on marble table
Blueberries,

 strawberries,

 and raspberries are great fruits for people with diabetes because they are higher in fiber and tend to be lower in sugar and carbohydrates than other fruits, like mangoes and oranges.

“Raspberries have one of the highest fiber contents of all berries, making them a great choice for blood sugar management and weight control,” says Palinski-Wade. Just ½ cup has about 7.3 g of carbs and 4 g of fiber.

She also recommends blueberries. While higher in carbs than raspberries, 10.8 g and 1.8 g of fiber per ½ cup serving, they’re linked to good heart health.

For instance, eating blueberries daily may help lower blood pressure and improve triglyceride levels. This is helpful, as diabetes increases your risk of heart disease.

5

Vegetables Offer Important Nutrients and Help You Feel Full

Greens in a bowl
Vegetables are a great way to moderate the carbs in a meal and help you feel full longer. Aim to fill half your plate with nonstarchy vegetables.

 These include things like leafy greens, green beans, and peppers.

 Beyond adding bulk to your meal for fewer calories, these veggies are packed with health-promoting compounds. For instance, cruciferous veggies, like broccoli, cauliflower, and kale, contain glucosinolates, which may help improve glycemic management and lower blood pressure.

That doesn’t mean starchy veggies, like sweet potatoes, corn, or green peas, are off-limits. You’ll simply want to eat them in moderation and in place of other starches such as rice, pasta, and bread.

6

Whole Grains, Pasta, and Rice Are Bigger Sources of Carbohydrates

pasta in a bowl
If you’re looking to make a starch the base of your meal, reach for whole grains, like barley, quinoa, whole-grain couscous, whole-wheat pasta, and brown rice. While they have a similar carb content to refined grains, like white pasta and white flour, they’re higher in protein, vitamins, and fiber. Refined grains lose their nutrients and fiber from the bran and germ during processing.

When grocery shopping, choose foods that list “whole grain [name of grain]” or “whole-wheat” on the ingredients label.

 Brown rice, oats, and wheat berries are also whole-grain products to consider adding to your shopping cart.

7

Whole-Grain Breads Can Fit Into a Diabetes Diet

loaf of bread
A slice of bread can be a good source of whole grains and healthy carbs. One regular slice of whole-grain bread rings in at about 11.3 g of carbohydrates,

 compared with the 13.4 g in a regular slice of refined white bread.

 Whole-grain breads contain healthy fiber, protein, vitamins, and minerals.

Opting for whole-grain bread for that piece of toast with breakfast and your sandwich for lunch is an easy way to include whole grains in your diabetes diet. If you’re going for a sandwich, choose thin sandwich bread, reduced-sodium deli meat (turkey, chicken, or roast beef), pile veggies on top, and add a squirt of mustard. Or make it a meat-free meal and replace the deli meat with hummus.

Adding unsaturated fats, protein, and more fiber to a meal with whole grains is also a great way to prevent a post-meal blood sugar spike.

 “Anytime you can add slow-digested nutrients to a meal, it may help to slow the rate at which carbohydrates are converted into sugar and absorbed into the bloodstream,” says Palinski-Wade.

The Takeaway

  • You don’t need to avoid carbs entirely when following a diabetes diet. Instead, prioritize those that are packed with fiber, protein, and vitamins and minerals. For example, aim to swap refined grains, like white pasta and rice, for whole grains, like whole-wheat bread, barley, and quinoa.
  • When creating a nutritious meal with healthy carbs, include saturated fats, protein, and more fiber on your plate, too. Doing so can help prevent post-meal blood sugar spikes. These foods take longer for your body to digest, slowing the absorption of sugar in your bloodstream.
  • Be sure to consider portion sizes when eating carbs. While beans are rich in filling fiber, they can still be high in carbs. So, consider your carb goals before dishing up a bigger portion.

Resources We Trust

Additional reporting by Madeline R. Vann, MPH.

Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Reyna-Franco-bio

Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

See full bio

Jessica Migala

Author

Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabet...

See full bio
See Our Editorial PolicyMeet Our Health Expert Network
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Reynolds A et al. Dietary Advice for Individuals With Diabetes. Endotext. 2000.
  2. Protein. Harvard T.H. Chan School of Public Health.
  3. Calcium. National Institutes of Health Office of Dietary Supplements. September 14, 2023.
  4. Milk, Whole, 3.25% Milkfat, With Added Vitamin D. U.S. Department of Agriculture. April 1, 2019.
  5. Papanikolaou Y et al. Adult Dietary Patterns With Increased Bean Consumption Are Associated With Greater Overall Shortfall Nutrient Intakes, Lower Added Sugar, Improved Weight-Related Outcomes and Better Diet Quality. Nutrition Journal. March 20, 2024.
  6. Beans, Black, Mature Seeds, Canned, Low Sodium. U.S. Department of Agriculture. April 1, 2019.
  7. Best Fruits for Diabetes. Cleveland Clinic. October 18, 2024.
  8. Precker M. Sound the Fiber Alarm! Most of Us Need More of It in Our Diet. American Heart Association. January 27, 2022.
  9. Fiber: The Carb That Helps You Manage Diabetes. Centers for Disease Control and Prevention. May 15, 2024.
  10. Larson H. Easy Ways to Boost Fiber in Your Daily Diet. Academy of Nutrition and Dietetics. March 1, 2021.
  11. Best Fruit Choices. American Diabetes Association.
  12. Blueberries, Raw. U.S. Department of Agriculture. October 28, 2022.
  13. Strawberries, Raw. U.S. Department of Agriculture. April 1, 2019.
  14. Mango, Raw. U.S. Department of Agriculture. October 31, 2024.
  15. Raspberries, Raw. U.S. Department of Agriculture. April 1, 2019.
  16. The Health Benefits of Blueberries. Cleveland Clinic. May 27, 2022.
  17. Diabetes, Heart Disease & Stroke. National Institute of Diabetes and Digestive and Kidney Diseases. April 2021.
  18. Tips for Eating Well. American Diabetes Association.
  19. Healthy Living for People With Diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. October 2023.
  20. Connolly EL et al. Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence. Frontiers in Pharmacology. October 26, 2021.
  21. Let’s Talk About Vegetables. American Diabetes Association. April 29, 2025.
  22. Get to Know Grains: Why You Need Them, and What to Look for. American Heart Association. June 25, 2024.
  23. Whole Grains: Hearty Options for a Healthy Diet. Mayo Clinic. December 10, 2022.
  24. Whole Grains. Harvard T.H. Chan School of Public Health.
  25. Bread, Multi-Grain (Includes Whole-Grain). U.S. Department of Agriculture. April 1, 2019.
  26. Bread, White, Commercially Prepared. U.S. Department of Agriculture. April 1, 2019.