Here are five foods worth bringing into your diet if you have diabetes.  

If you are living with diabetes, you are often told all the foods you should eat less of, or sometimes not eat at all.

This type of messaging often makes us overlook the beneficial nutrients many foods provide.

While there is no particular ‘super food’ that will dramatically improve your blood glucose levels, there are certain foods that can help keep blood glucose levels more stable, support heart health and reduce inflammation.  

1. 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.  

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. In the Australian Guide to Healthy Eating (AGTHE), a standard portion (or serve) of starchy vegetables such as potatoes is one medium potato (about 75g.) 

2. Berries 

Berries, including 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, are often more affordable and are available year-round in Australia. 

3. Salmon 

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

If blood glucose levels are elevated over a long period of time this can cause inflammation in the body. Inflammation can make insulin resistance worse, so 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 and trout, two times per week aligns with Australian dietary guidelines and provides important heart-protective benefits. 

4. Legumes 

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

In the Australian Guide to Healthy Eating (AGTHE), lentils are classified either as a vegetable or a meat alternative. The standard portion size depends on how you count them: 

• As a vegetable: one serve is half a cup (75g) of cooked, dried, or canned lentils. 

• As a meat alternative: one serve is a cup (150g) of cooked lentils. 

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.  

5. Psyllium Husk and Chia Seeds 

Psyllium husk and chia seeds are 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 fibre intake needs time to adjust. It is also important to ensure you are drinking an adequate amount of water to keep things moving! 

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.  

Do you have questions about diabetes and food? We’re here to answer them.  

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 diabetes educators on the Diabetes WA Helpline or in our clinic.

Or you can attend one of our free ShopSMART or CarbSMART programs – visit our programs page to see when there is one being held near you.