Caribbean Diabetes MyPlate: Recommended Food List

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This list provides examples of Caribbean and common foods that fit into each section of the Diabetes MyPlate for healthy blood sugar management.

1. Non-Starchy Vegetables (The Largest Section - Half of the Plate)

These vegetables are low in carbohydrates and can be eaten in generous portions.

• Leafy Greens & Callaloo:

  • Callaloo (Taro/Dasheen leaves, Cooked Spinach)

  • Cabbage (steamed or in a slaw with light dressing)

  • Mixed Salad Greens (Lettuce, Arugula)

• Cruciferous & Pods:

  • Okra (steamed, grilled, or lightly stewed)

  • Green Beans (string beans)

  • Broccoli and Cauliflower

• Bright Colors:

  • Bell Peppers (sweet peppers, all colors)

  • Tomatoes (fresh or stewed without added sugar)

  • Cucumber

  • Mushrooms

  • Zucchini and Squash (Cho-Cho/Chayote)

  • Grilled or Roasted Vegetables (Eggplant, Onions)

2. Protein Foods (A Quarter of the Plate)

Focus on lean proteins that are grilled, baked, broiled, or steamed, rather than fried.

• Seafood:

  • Snapper, Kingfish, Mackerel, Cod, or Tuna (fresh or canned in water)

  • Shrimp and Crab (low-fat preparations)

• Poultry and Meat:

  • Skinless Chicken or Turkey (breast or thigh)

  • Lean cuts of Pork or Beef (e.g., sirloin, tenderloin—trim all visible fat)

  • Eggs (boiled, scrambled, or in omelets)

• Vegetarian/Plant-Based:

  • Ackee (often prepared with codfish, but the ackee itself is a great source of healthy fats and protein)

  • Lentils and Split Peas (e.g., in soups or stews)

  • Chickpeas and Black Beans (e.g., in salads or light curry)

3. Carbohydrate foods (A Quarter of the Plate - Portion Control is Key)

Choose complex carbohydrates (whole grains and fiber-rich starches) and limit the portion according to caloric requirements.

• Whole Grains (Preferred):

• Brown Rice or Wild Rice (instead of white rice)

• Quinoa

• Whole Wheat Roti or Whole Grain Bread

• Ground Provisions (Portion Controlled):

• Small portions of Yam, Dasheen (Taro), Sweet Potato, or Cassava

• Green Banana or Plantain (boiled, not fried)

• Cornmeal (e.g., coo-coo)

• Legumes (Mixed):

• Rice and Peas (using brown rice is best, and stick to a small portion)

4. Good Fats (Small Portion/Side)

Healthy fats help with satiety or fullness and overall heart health. Use these in small amounts.

• Monounsaturated Fats:

  • Avocado (often called "Pear" or "Zaboca")

  • Olive Oil (for dressing and light cooking)

  • Peanut Oil (in small amounts for traditional cooking)

• Nuts and Seeds:

• Almonds, Cashews, Walnuts

• Pumpkin Seeds (raw or roasted)

5. Fruit (Small Portion/Side)

Fruit is healthy but contains natural sugars (carbs), so it needs to be portioned carefully (typically one small piece or one cup of berries per meal/snack).

• Lower-Carb Options:

  • Berries (Strawberries, Blueberries)

  • Melon (Watermelon, Cantaloupe)

  • Citrus (Oranges, Grapefruit)

• Tropical Fruits (Portion Controlled):

• Mango (one small, half-cup portion)

• Papaya (Pawpaw)

• Pineapple

• Small Banana (not over-ripe)

6. Water and Drinks

• Hydration: Water is the best choice and should be encouraged throughout the day.

• Natural Flavoring (Recommended): Add citrus slices (lemon, lime), cucumber, or mint to plain water or sparkling water to add flavor.

• Unsweetened Options: Unsweetened Tea (Black or Green), Unsweetened "Bush Tea" (Herbal infusions), Plain sparkling water (add citrus slices for flavor).

• Avoid: Sweetened sodas, fruit juices (even 100% juice), and overly sweetened drinks like many packaged fruit punches or sorrels.