Anti-inflammatory foods play an important role in helping people manage their health, especially when navigating the daily requirements of diabetes care. Chronic inflammation is closely linked to insulin resistance and blood sugar fluctuations, which makes choosing the right foods essential. Luckily, a nutrient-rich, anti-inflammatory eating pattern doesn’t just reduce inflammation, it also supports heart health, steadier energy levels, and better overall well-being. Here, we'll go over a few of the best anti-inflammatory foods for people living with diabetes.
In this article, you'll learn:
- Why inflammation matters for people with diabetes and how it affects blood sugar, insulin resistance, and long-term health.
- What makes a food anti-inflammatory, including antioxidants, healthy fats, polyphenols, and fiber.
- A full list of the best anti-inflammatory foods to include in a diabetes-friendly diet (fish, leafy greens, berries, nuts, seeds, herbs, whole grains, etc.).
- Which foods increase inflammation and should be limited, such as sugary drinks, refined carbs, processed meats, fried foods, and alcohol.
- How to create an anti-inflammatory meal plan for diabetes, including tips like choosing whole foods, using herbs/spices, meal prepping, and staying hydrated.
- How lifestyle habits (exercise, stress management, sleep, gut health, hydration, and avoiding smoking) can further reduce inflammation.
- Why pairing an anti-inflammatory diet with healthy routines can support long-term diabetes management and overall well-being.
Why Inflammation Matters for People with Diabetes
Inflammation is the body’s natural defense system. It helps you heal from injury or fight off an infection, but when it becomes chronic, it can interfere with important metabolic processes, including how your body uses insulin. For people with diabetes, ongoing inflammation can make blood sugar management more difficult and increase the risk of long-term complications. Here are a few specific ways in which inflammation affects diabetes.
- Reduces insulin sensitivity: Chronic inflammation can make the body less responsive to insulin, which leads to higher blood sugar levels over time.
- Worsens insulin resistance: Inflammation can create a cycle where insulin resistance increases inflammation, and inflammation increases insulin resistance.
- Affects hormone balance: Inflammatory chemicals, known as cytokines, can disrupt the hormones involved in hunger, metabolism, and glucose control.
- Contributes to complications: Long-term inflammation plays a role in complications such as heart disease, nerve damage, and kidney problems.
What Makes a Food Anti-Inflammatory?
Foods are considered anti-inflammatory when they contain nutrients and certain compounds that help calm the body's inflammatory response. They're nutrient-dense, antioxidant-rich, high in fiber or healthy fats, and minimally processed. Some specific factors that make food anti-inflammatory include:
They're Rich in Antioxidants That Protect Cells
Antioxidants act like shields for your cells, protecting them from damage caused by free radicals. When free radicals build up due to stress, diet, or environmental toxins, they trigger inflammation and cellular stress.
Anti-inflammatory foods are naturally high in antioxidants like vitamin C, vitamin E, beta-carotene, flavonoids, and polyphenols. These compounds help neutralize free radicals before they can cause damage. Since higher blood sugar levels can create more oxidative stress in the body, antioxidant-rich foods play a good role in breaking the cycle.
They Contain Healthy Fats That Calm Inflammatory Pathways
Omega-3 fatty acids are some of the most powerful anti-inflammatory agents found in food. They help regulate immune function, reduce inflammatory molecules, and support heart health, which is especially important for people managing diabetes.
They're Packed With Polyphenols That Support Immune Function
Polyphenols are natural plant compounds responsible for the colors, flavors, and aromas in fruits, vegetables, teas, and spices. They help lower levels of inflammation by reducing oxidative stress and supporting a healthy gut microbiome. A balanced gut supports immune regulation and can help your body manage blood sugar levels more effectively. So, when your gut bacteria are fed a polyphenol-rich diet, they produce compounds that help reduce inflammation throughout the body.
They’re High in Fiber, Which Reduces Both Inflammation and Blood Sugar Spikes
Fiber keeps digestion running smoothly, as it feeds beneficial gut bacteria, supports metabolic health, and helps keep blood sugar levels stable. Getting enough of both types of fiber can help maximize anti-inflammatory effects.
- Soluble fiber slows digestion and prevents rapid increases in blood sugar.
- Insoluble fiber helps promote a healthy digestive system and reduces inflammation by supporting detoxification.
When blood sugar stays steadier, the body releases fewer inflammatory hormones, helping reduce long-term inflammation.
The Best Anti-Inflammatory Foods for People With Diabetes
Eating a diet that's filled with whole, nutritious foods is a great way to help manage blood sugar and feel your best. However, if you want to reduce chronic inflammation while simultaneously creating a healthy diabetes meal plan, consider incorporating more foods with potent anti-inflammatory properties. Some of the best foods that fight inflammation include:
Fatty Fish
- Salmon
- Sardines
- Mackerel
- Herring
- Trout
- Anchovies
- Albacore tuna (in moderation)
Leafy Greens
- Spinach
- Kale
- Swiss chard
- Collard greens
- Arugula
- Beet greens
- Bok choy
Berries
- Blueberries
- Raspberries
- Strawberries
- Blackberries
- Cherries (sweet and tart)
- Berries
Healthy Fats and Oils
- Extra virgin olive oil
- Avocado oil
- Flaxseed oil
- Walnut oil
- Sesame oil
- Coconut oil (in small amounts)
- Ghee (grass-fed butter)
Nuts and Seeds
- Almonds
- Walnuts
- Brazil nuts
- Chia seeds
- Flaxseeds
- Walnuts
- Hemp seeds
- Pumpkin seeds
- Edamame
Beans and Legumes
- Lentils (red, green, black)
- Chickpeas
- Black beans
- Kidney beans
- Pinto beans
Whole Grains
- Oats
- Quinoa
- Barley
- Brown rice
- Buckwheat
- Millet
Herbs and Spices
- Turmeric
- Ginger
- Cinnamon
- Garlic powder
- Cloves
- Black pepper
- Cayenne pepper
- Cumin
Regularly incorporating these foods into your meals is a great way to reduce levels of inflammation in your body. Over time, this can help stabilize blood sugar and fight chronic diseases that are often triggered by chronic issues. If you have any questions or concerns about how to incorporate anti-inflammatory and antioxidant foods into your diabetes management plan, talk to your doctor today.
Foods to Avoid for Lower Inflammation
Just as certain foods help reduce inflammation, others can make it worse, especially when eaten regularly. Limiting these items can support healthier blood sugar levels and help lower chronic inflammation.
- Sugary beverages: Sodas, sweetened teas, and energy drinks can cause rapid blood sugar spikes and promote inflammatory responses.
- Refined carbs: White bread, pastries, and other processed grains break down quickly, raising blood sugar and insulin levels.
- Fried foods: Deep-fried items often contain unhealthy fats that contribute to inflammation.
- Processed meats: Bacon, sausage, hot dogs, and deli meats contain preservatives associated with inflammatory pathways.
- Trans fats: Found in some packaged snacks, margarine, and fast foods, saturated fat and trans fat significantly increase inflammatory markers.
- Ultra-processed foods: Chips, cookies, and packaged sweets often combine refined carbs, added sugars, and unhealthy fats.
- Excessive alcohol: Too much alcohol can irritate tissues, disrupt metabolism, and worsen inflammation.
How to Create a Meal Plan for Diabetes and Inflammation
Several different diabetes diets claim to be the best at helping regulate blood sugar. In simple terms, they all focus on similar things: eating a balanced plate with whole foods and minimal amounts of processed items. Regardless, adhering to a specific diet can help take some of the guesswork out of your day-to-day shopping and cooking, and one of the best options for inflammation is the Mediterranean Diet. Several studies show that this diet has been shown to help prevent type 2 diabetes, and may even help people with type 2 diabetes improve their insulin sensitivity over time. It's also a great option for inflammation.
You also don't need to follow a specific "diet" per se. Living with diabetes doesn't mean restricting yourself or eating things you hate; it's about finding a balance and a meal plan that works for you while supporting both blood sugar stability and lower inflammation. Some tips to help create a plan that focuses on both diabetes and inflammation include:
- Build your plate around whole, anti-inflammatory foods
- Choose high-fiber carbohydrates
- Include healthy fats every day
- Limit foods that trigger inflammation
- Consider prepping meals ahead of time to help reduce mental load throughout the week
- Flavor foods with anti-inflammatory herbs and spices
- Stay hydrated with water, green tea, and herbal unsweetened teas
- Consider timing your meals consistently
Additional Lifestyle Tips to Reduce Inflammation
While food plays a significant role in lowering inflammation, a well-rounded lifestyle approach can make these dietary changes even more effective. Some daily habits to help calm your body's inflammatory response include:
- Regular physical activity helps lower inflammatory markers and improve insulin sensitivity.
- Managing stress through techniques like yoga, meditation, or deep breathing can reduce chronic inflammation.
- Getting consistent, high-quality sleep supports hormone balance and lowers inflammation.
- Staying well-hydrated helps the body regulate metabolic processes that influence inflammation.
- Avoiding smoking and limiting alcohol intake can significantly reduce inflammatory stress on the body.
- Maintaining a steady daily routine supports more stable blood sugar levels and lowers inflammation.
- Eating probiotic-rich foods and plenty of fiber helps support gut health and reduce inflammation.
Pairing an anti-inflammatory diet with lifestyle habits that help reduce inflammation in the body is a great way to support ongoing diabetes care and management. Just remember, you don't need to overhaul your routine overnight. Small, consistent changes tend to have the biggest impact, as they're much more sustainable over time. If you’re looking for trusted supplies to help manage diabetes with confidence, Byram Healthcare is here to make the journey easier. With easy home delivery, insurance support, and a wide range of reliable diabetes products, Byram helps you stay focused on your health. To learn more, contact Byram’s diabetes helpline: 1-877-902-9726, ext. 43397, today.
