slices of tangerine and a whole tangerine

Low-Sugar Foods for Diabetics & Prediabetics

Are you suffering from diabetes or borderline diabetes and trying to figure out how to keep your blood sugar levels low? You’re one of tens of millions of Americans facing the blood sugar battle.

The good news? You can successfully control their blood sugar! As a diabetic and pre-diabetic, the best way and most sustainable way to keep your blood sugar levels in a healthy range is to eat minimized sugary foods everyday.

You may be wondering what to eat if you are prediabetic. Here is the list of the most common low-sugar foods for diabetics you can start incorporating into your everyday meals.


Berries are some of the best foods to start incorporating into your everyday meals if you have diabetes or prediabetes. Here are some of the best berries to add to your home menu:

  • Strawberries
  • Raspberries
  • Blueberries
  • Blackberries

Berries are among the best low-sugar foods for diabetics because their glycemic index, or GI, is 40 or less — lower than those of other fruits. The GI is a system used to determine how much certain foods increase a person’s blood glucose levels. The scale goes from zero to 100. Foods with lower GI values generally affect people’s sugar levels less. You can have an entire cup of your favorite low-GI berries for a small amount of sugar and carbohydrates (15 grams of carbs).

Citrus Fruits

Citrus fruits are also a winner if you’re trying to determine what to eat if you are prediabetic or diabetic. Some of the most popular citrus fruits are:

  • Oranges
  • Grapefruit
  • Tangerines
  • Limes
  • Lemons

In addition to being lower in sugar, these fruits are an excellent source of nutrients like vitamin C.

Green Veggies

Add green veggies to your meals if you’re searching for low-sugar foods for diabetics. Examples of green veggies include spinach and kale. These are perfect for making a green smoothie.

A green smoothie is an excellent way to consume the recommended dose of vegetables and fruits every day (2-3 cups of vegetables and 1.5 to two cups of fruits). This type of smoothie has reduced sugar and high fiber levels, which may help regulate your blood glucose levels. A green smoothie is also a wonderful source of minerals and vitamins, including potassium, manganese, and vitamin K.


Are you an oatmeal fan? This is another one of the best low-sugar foods for diabetics! Add berries to your oatmeal to give it a naturally sweet taste. Berries contain antioxidants, so they may help protect the body from damage caused by free radicals, and some berries feature pigments called anthocyanins, which may help reduce inflammation.

bowl of oatmeal with strawberries


Your menu should include nuts if you’re seeking another reduced sugar option. Nuts are rich in protein, healthy fats, and nutrients, like magnesium. They’re also low in carbohydrates, so they won’t cause blood sugar spikes.

Try the following types of nuts:

  • Walnuts
  • Cashews
  • Hazelnuts
  • Chestnuts
  • Brazil nuts
  • Macadamia nuts
  • Pecans

Pistachios, peanuts, and almonds may also help you manage your blood glucose levels since they have low GI values.


No list of low-sugar foods for diabetics would be complete without apples. These fruits have little sugar (their GI values range from 28 to 44) and calories (95 calories for a medium-sized apple). The apple variety with the least amount of sugar is the Granny Smith apple, which has only 10 grams of sugar. The Fuji variety has the most sugar (13 grams of sugar).

Greek Yogurt

Don’t forget to add Greek yogurt to your meals if you have diabetes or prediabetes. Greek yogurt is rich in calcium and contains half the carbs and double the protein found in regular yogurt, making it an excellent snack option for diabetics.

Use Greek yogurt to make a parfait loaded with strawberries, blueberries, apples, or even pomegranates. It’s the perfect breakfast menu item or late-night dessert. Consider also using Greek yogurt as a lower-carb mayo or cream cheese replacement in savory dishes.

Enjoy a Low-Sugar Lifestyle With MiraBurst

Being mindful of your sugar intake is critical if you have diabetes or prediabetes. This is why you need to know what to eat if you are prediabetic. Fortunately, making a small shift toward eating more cooked foods and low-sugar foods for diabetics can make a major difference in your A1c levels.

One of the easiest ways to stick to this new habit is to start pairing the above-listed low-sugar foods for diabetics with MiraBurst Miracle Berry Mini SquaresMiracle fruit for diabetics is so helpful, because they trick the mind into perceiving sour or tart food, fruit, and drinks as sweet without any added sugar or sweeteners. This allows you to naturally modify the taste of reduced sugar food and drinks to make them tastier so you can enjoy a healthier lifestyle.

Buy miracle fruit products now to enjoy the sweet benefits of the MiraBurst miracle berry, and don’t forget to subscribe to our newsletter to save on your first purchase!

Dr. Emmanuel Asare

Dr. Emmanuel Asare

“Dr. Emmanuel Asare is a leading physician whose mission is to help people reduce their intake of processed foods and sugars by making healthy eating deliciously sweet every day. After receiving his own borderline diabetes diagnosis, Dr. Asare founded MiraBurst in 2014 with the goal to educate the public—especially diabetics/borderline diabetics, weight conscious, keto, and healthy eaters—on how to enjoy a low sugar lifestyle. This is all through the miracle berry from his homeland in Ghana—a taste-modifying superfruit that tricks the mind into perceiving sour or tart food, fruit, and drinks as sweet without any added sugars or sweeteners.”

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