The 7 Top Anti-Inflammatory Foods for Type 2 Diabetes
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The 7 Top Anti-Inflammatory Foods for Type 2 Diabetes

These nutritional powerhouses can help improve your blood sugar levels and reduce chronic inflammation.
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Published on September 9, 2025
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Avocado, Blue Berries, Sardines
Diabetes is a chronic disease that’s associated with chronic inflammation, a prolonged inflammatory response that can lead to tissue damage and increase the risk of diabetes-related complications. You can manage your high blood sugar through diet to avoid those outcomes.

“Incorporating anti-inflammatory foods in your diet will ultimately help stabilize blood sugar,” says Jessica Hrdlicka, RD, CDCES, a registered dietitian and diabetes expert based in West Palm Beach, Florida.

There is no one perfect type 2 diabetes diet for everyone, Hrdlicka says. But these seven anti-inflammatory foods may help regulate blood sugar, preserve heart health, and support weight management.

1

Olive Oil

Olive Oil
A staple ingredient of the Mediterranean diet — known to be anti-inflammatory — olive oil is a tasty way to increase a meal’s inflammation-fighting potential.

 Eaten with fruits, vegetables, whole grains, legumes, nuts, and fish, olive oil improves insulin sensitivity and reduces inflammation and oxidative stress.

While olive oil is both healthy and versatile, portion size really matters. Olive oil is a fat, so it’s a calorie-dense food. One tablespoon contains 126 calories.

 Excess intake can lead to weight gain, which is not good for diabetes.

2

Black Beans

Black Beans

Legumes like beans and lentils benefit people with diabetes in several ways.

“They are low-calorie, high-fiber, and contain protein to keep you full,” says Hrdlicka.

What’s more, early research shows eating black beans may decrease inflammation markers in adults who have prediabetes after 12 weeks.

 Other research shows black beans have antioxidant properties that promote healthy glucose regulation, as well as reducing heart risks like high “bad” LDL cholesterol and triglyceride levels.

Choose no-salt added beans or rinse and drain them before eating.

 Don’t like black beans? Try kidney, pinto, navy, or chickpeas instead.
3

Blueberries

Blue Berries
Berries contain a lot of antioxidants and fiber, both of which benefit blood sugar management, says Hrdlicka. Studies suggest that plant compounds in blueberries known as anthocyanins, as well as vitamin C, fight the free radicals that can contribute to inflammation.

 Blueberries may also improve glucose tolerance and blood vessel function.

Hrdlicka also stresses the importance of watching portions with fruit, since it contains natural sugars, which will increase blood sugar levels.

“I advise including protein or a healthy fat when eating fruit to help balance blood sugar,” she says.

For example, eat blueberries with yogurt or a piece of cheese. Another option? Choose blueberries as dessert after a meal.

4

Sardines

Sardines
Fatty fish like sardines are chock-full of omega-3 fatty acids, and are another anti-inflammatory food Hrdlicka often recommends. A diet rich in oily fish can help reduce inflammatory markers in people who are overweight or have obesity and who are at a high risk for diabetes and cardiovascular disease.

Oily fish contains both omega-3 fatty acids and vitamin D, and both these components may be responsible for the foods’ anti-inflammatory effects. Diabetes experts recommend eating fish at least twice a week.

5

Chia Seeds

Chia Seeds

Chia seeds are an anti-inflammatory, plant-based protein that contains omega-3 fatty acids, says Hrdlicka. They are a smart and tasty addition to foods like oatmeal and smoothies, or they can be made into chia seed pudding by adding them to cow or plant-based milk. Other plant-based omega-3s include hemp and flax, Hrdlicka says.

These tiny seeds promote cardiovascular health, an issue for many who have diabetes, by reducing blood pressure and cholesterol, which may prevent blood clots and lessen oxidative stress.

Chia also contains specific plant chemicals like chlorogenic acid, quercetin, and kaempferol that contribute to its health properties. Since having diabetes doubles your risk of heart disease, the added cardiovascular protection from chia seeds is a perk.

6

Potatoes

Potatoes

If you still were under the impression that potatoes aren’t good for you, they can be — when prepared the right way.

“They are demonized, but potatoes have a lot of antioxidants,” says Hrdlicka. These antioxidants include vitamin Bs, C, E, and carotenoids, which help regulate blood sugar and decrease inflammation.

 They also contain fiber, and if you leave the sour cream and butter off them, spuds are also low in calories.
As tempting as they may be, you should also steer clear of french fries, which are not a diabetes-friendly food.

“Try them roasted, baked, or steamed,” says Hrdlicka. “Portion it out to about a cup, and balance out the carbohydrate with lean protein like chicken or fish and additional nonstarchy vegetables for fiber.”

7

Avocado

Avocado
Avocados are another source of anti-inflammatory monounsaturated fat. This creamy fruit contains plant compounds like carotenoids, vitamin E, polyphenols, and unsaturated fatty acids that may reduce oxidative stress and chronic inflammation.

 Avocados are beneficial for people with diabetes because they help blood lipids, improve blood flow, regulate weight, and enhance gut health.
What’s more, avocados are an excellent source of fiber, with one half of a fruit providing 5 grams of fiber for 120 calories.

 Fiber is considered an anti-inflammatory nutrient because it improves gut health in various ways, including improving microbiome diversity.

 These actions all help turn down the activity of inflammatory proteins in the body.

The Takeaway

  • Chronic inflammation can contribute to the progression of diabetes, but you can avoid diabetes complications by managing high blood sugar through diet.
  • Opt for nutrient-dense foods like legumes, olive oil, berries, potatoes, and avocados to get beneficial antioxidants that can lower inflammation throughout the body.
  • Foods like sardines and chia seeds that contain omega-3 fatty acids may also alleviate inflammation and lessen diabetes complications.
  • Be mindful of portion sizes for high-calorie foods like olive oil and avocados, and pair carbs with proteins and fibrous vegetables to balance meals effectively.
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
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  11. Blood Sugar-Friendly Fruits If You Have Diabetes. Harvard Health Publishing. July 14, 2025.
  12. Protein Food for Diabetes. American Diabetes Association.
  13. Khalid W et al. Chia Seeds (Salvia hispanica L.): A Therapeutic Weapon in Metabolic Disorders. Food Science & Nutrition. December 15, 2022.
  14. Diabetes and Your Heart. Centers for Disease Control and Prevention. May 15, 2024.
  15. Hellmann H et al. Antioxidants in Potatoes: A Functional View on One of the Major Food Crops Worldwide. Molecules. April 22, 2021.
  16. Mousavi SM et al. Total and Specific Potato Intake and Risk of Type 2 Diabetes: Results From Three U.S. Cohort Studies and a Substitution Meta-Analysis of Prospective Cohorts. BMJ. August 6, 2025.
  17. Marra A et al. Avocado and Its By-Products as Natural Sources of Valuable Anti-Inflammatory and Antioxidant Bioactives for Functional Foods and Cosmetics with Health-Promoting Properties. Applied Sciences. July 9, 2024.
  18. Avocado, raw. USDA FoodData Central. October 31, 2024.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Jessica Migala

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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, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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